After giving birth, not a few mothers are reluctant or lazy for exercising. Possible because you are tired of taking care of the baby or still feel pain after give birth, so lazy to move. Whereas, sport such as postpartum exercise has many benefits for body over bbirth, you know!
If you gave birth normally, you can do postpartum exercises a few days after delivery. But if you give birth by caesarean section, make sure the stitches in your stomach have healed first. Usually these stitches heal within 6-8 weeks.
Even so, it would be better if postpartum exercise is done if you are physically and mentally ready, or until the doctor allows it.
Some Benefits of Postpartum Gymnastics
Like other sports, postpartum exercise also provides many benefits for the body. The following are some of the benefits of doing postpartum exercises after giving birth:
- Restores the condition of the muscles in the abdominal and pelvic area. This can help reduce muscle aches and pains after childbirth.
- Increase your energy and stamina. This can help you be more enthusiastic about taking care of your newborn baby.
- Help lose weight.
- Increase levels of endorphins that can make you feel happy.
- Reduce stress and prevent depression after childbirth.
- Makes your sleep more restful.
- Helps overcome urinary incontinence, which is a condition that makes it difficult for you to hold your urine.
- Tighten the vagina.
Postpartum Gymnastics Movements You Can Practice
If you are interested in postpartum exercises, you can try the following movements:
1. Pelvic floor exercises
This postpartum exercise is good for tightening the muscles around the uterus, vagina, bladder, and anus. This movement can be done while standing, sitting, or lying down. Here's how to do it:
- Make sure your abdominal muscles are relaxed. Do not hold your breath or strain.
- Inhale, then exhale while tightening the muscles used to hold pee. Hold for 4 to 5
- After that, you can extend the pressure for 8-10 seconds while breathing normally.
- If you can tighten the muscle for 10 seconds, do 5 compressions quickly.
- Repeat this series of postpartum exercises three times a day.
2. Light abdominal exercises
Lie on the floor with your knees bent and the soles of your feet touching the floor. Tighten your stomach and pelvic floor muscles slowly, then lift your head and shoulders like a medium sit ups. Repeat this movement 10-15 times.
3. Exercise back
Lie on the floor or bed and place a pillow under your head. Then bend your knees, tighten your pelvic floor and lower abdominal muscles, and arch your back for a few seconds. After that, straighten your back. Repeat this movement 10 times and try not to hold your breath.
Although postpartum exercise is good for you, you are not advised to do it excessively. Remember, during the first few months of giving birth, your body still needs time to recover. Do postpartum gymnastics if the body is able and recovers after giving birth.
If in doubt whether your body is ready to exercise or not, try asking your doctor first.
