Postpartum Exercises to Help You Heal and Recover Faster
Bringing a new life into the world is a miraculous and life-changing experience. However, along with the joys of motherhood, comes the physical toll that pregnancy, labor, and delivery take on a woman’s body. Postpartum recovery is a crucial time for new mothers, as it allows them to heal and regain their strength and energy.
While rest and proper nutrition are essential for postpartum recovery, incorporating gentle exercises can also aid in the healing process and help new mothers recover faster. In this blog post, we will discuss the top postpartum exercises that can help you heal and recover from childbirth.
1. Pelvic Floor Exercises
Pregnancy and childbirth can weaken the pelvic floor muscles, which can lead to issues such as urinary incontinence and pelvic organ prolapse. Pelvic floor exercises, also known as Kegels, can help strengthen these muscles and improve their function. To do Kegels, squeeze the muscles that you would use to stop the flow of urine and hold for a few seconds before releasing. Repeat this 10-15 times, three times a day.
2. Walking
Walking is a low-impact exercise that can be easily incorporated into your postpartum routine. It helps improve circulation, which can aid in healing and prevent blood clots. Start with short walks and gradually increase the duration and intensity as you feel more comfortable. Walking also allows you to get some fresh air and can be a great way to bond with your baby if you take them along in a stroller.
3. Postnatal Yoga
Yoga is an excellent form of exercise for new mothers as it can help improve flexibility, strength, and mental well-being. Postnatal yoga focuses on poses and movements that are safe and beneficial for postpartum recovery. It can also help alleviate common postpartum issues such as back pain and stress. Many yoga studios offer postnatal classes, or you can find online videos specifically designed for postpartum women.
4. Plank
Planking is a great way to strengthen your core muscles, which can become weakened during pregnancy. It also helps improve posture and stability, which can be beneficial for carrying and lifting your baby. Start with holding a plank for 30 seconds and gradually increase the duration as you get stronger. You can also modify the exercise by doing it on your knees instead of your toes.
Postpartum Exercises to Help You Heal and Recover Faster
5. Bridge Pose
The bridge pose is another excellent exercise for strengthening the core and pelvic floor muscles. Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground, keeping your shoulders and feet firmly planted. Hold for a few seconds before slowly lowering back down. This exercise can help improve pelvic stability and alleviate lower back pain.
6. Modified Push-Ups
Push-ups are a great way to work on upper body strength, which can be beneficial for carrying and lifting your baby. However, traditional push-ups can be too challenging for postpartum women. A modified version, where you do push-ups against a wall or on your knees, can be a great way to ease back into this exercise. Start with a few repetitions and gradually increase as you get stronger.
7. Swimming
Swimming is a low-impact exercise that can help strengthen and tone muscles without putting pressure on the joints. It is also a great way to get some cardio exercise, which can help you lose any weight gained during pregnancy. Many community centers and gyms offer postnatal swimming classes for new mothers and their babies.
8. Pelvic Tilts
Pelvic tilts are a gentle exercise that can help tone the abdominal muscles and improve posture. Lie on your back with your feet flat on the floor and your knees bent. Slowly tilt your pelvis back and forth, making sure to engage your core muscles. This exercise can also help alleviate lower back pain and improve pelvic stability.
9. Dancing
Dancing is a fun and enjoyable way to get some exercise while also bonding with your baby. You can put on some music and dance around the house with your little one or join a postnatal dance class. Dancing can help improve cardiovascular health, coordination, and mood.
10. Modified Squats
Squats are a great exercise for strengthening the legs and glutes, which can be helpful for carrying and lifting your baby. However, traditional squats can put too much strain on the pelvic floor muscles. A modified version, where you sit on a chair and stand up, can be a safer option for postpartum women. Gradually increase the number of repetitions and try to decrease the use of the chair as you get stronger.
It is essential to listen to your body and not push yourself too hard while doing postpartum exercises. If you experience any pain or discomfort, stop the exercise and consult with your doctor or a postpartum fitness specialist. Remember to start slowly and gradually increase the intensity and duration of your workouts.
In conclusion, postpartum exercises can be highly beneficial for new mothers to heal and recover faster from childbirth. Incorporating these exercises into your routine, along with rest and proper nutrition, can help you regain your strength and energy and prepare you for the demands of motherhood. Remember to consult with your doctor before starting any exercise routine, and most importantly, enjoy this precious time with your new bundle of joy.