You were probably told that you have to wait for a few days or weeks before you can do exercises after you give birth. But, although this is true in general, some of the best exercises after giving birth can be done hours right after vaginal birth or even cesarean section.
Table of Contents
Below are a few simple moves to help you feel better and regain strength after giving birth
-
Arms and Legs Circles
It is a simple exercise as it sounds. Just lift up your legs a bit while you lay in bed or hang them over your side and rotate every foot for 8 to 10 times. Make sure you do the two sides. Do the same with your arms.
-
Breathing
Working on your deep breathing is among the best exercises after giving birth that you can do while your baby is taking his first breath of the world. Your breathing will likely feel different for the first several days after you give birth. This is because your organs are returning to their original positions.
The breathing exercise is somewhat deeper than the usual. Put your hands on the lower part of your abdomen then practice breathing in slowly until you feel your hands moving as you do so. Exhale slowly. Repeat this for around 5 to 8 times to help you feel much better both physically and emotionally.
-
Leg Slides
Leg slides are also one of the best exercises after giving birth. Sit up in bed and bend both of your knees. Slide out one leg until it is extended. While sliding the leg back up, slide the second leg until it is extended. Do this for 10 to 12 times for both sides. Remember that the movement should not be fast, only gentle sliding. It helps you pay attention to your legs, especially following an epidural. This also helps in preventing blood clots.
-
Neck Stretches
Holding and breastfeeding your baby can easily make you experience stiff neck. Don’t forget to relax your neck several times every day. Dropping your neck forward, allow your head’s weight to pull and stretch your neck. Hold this position for 5 to 10 seconds to get a good stretch. Next, lift your head then gently drop the right ear to the right shoulder. You can stay in this position for 5 to 10 seconds. You can repeat this on your left side. When you return to the center, gaze upward as you relax your head on a backward position and hold this for 5 to 10 seconds. This one can be repeated as often as you want.
-
Kegels
Kegels are the best exercises after giving birth include exercising the pelvic floor even after cesarean birth. This helps boost the flow of blood to heal sutures and can even help in the restoration of your muscles to their original shape before pregnancy. It includes muscles involved in bladed control.
Returning to Exercise
Little by little, you can progress with your exercises and do more every day. You will have more activities as you care for your baby and yourself. You will walk more, including walks outdoors.
You can also take some time for yourself and your partner and indulge in a romantic pampering for two at Thermana Laško to spend more quality time together. Read more…
