post natal exercises.ppsx
- 1. Mandeep Kaur Associate Professor Nightingale College of Nursing
- 3. INTRODUCTION • These should be started as soon as possible in order to improve circulation, strengthen pelvic floor and abdominal muscles and prevent long term problems.
- 4. BENEFITS Help boost your mood Help you to regain your pre-baby figure and lose weight Protect you from pains and give you more energy if mother feeling tired Improve blood circulation Improve physical strength
- 5. TYPES
- 7. CIRCULATORY EXERCISE • Foot and leg exercises must be start from first day of normal delivery. • It involves extension, flexion, adduction, abduction of leg and hands. • Limb exercises and early ambulation increase blood circulation • If the edema occurs the foot of the bed may be raised slightly.
- 8. NECK STRETCHES • First drop your neck forward • Lift your head and drop your right ear to your right shoulder
- 9. Pelvic Tilt • Do the pelvic tilt to strengthen your abdominal muscles. Lie on your back on the floor with your knees bent. Flatten your back against the floor by tightening your abdominal muscles and bending your pelvis up slightly. Hold for up to 10 seconds.
- 10. Sit-Ups • Lie on your back with your knee bent • Sit up and touch you knee. • repeat at least 10 times
- 11. Hip hitching exercise • Standing up straight with feet slightly apart, weight evenly placed on both feet. • Hitch your hip up from your waist to shorten your right leg bringing your foot up off the floor. • Keep the knee straight all the time. Hold, then lower slowly and repeat on the left leg. It strenthens the gluteal Muscles. • Repeat 3-5 times.
- 12. Leg Stretch • Lie flat on the floor • Place your hands just below your knee for support • Lift your other leg off the floor at 45 degree angle • Repeat 10 times alternating legs
- 13. Elbow To Opposite Knee • Lie on your back • knee bent close to the chest • arms behind head and elbows touching the floor. • Straighten right leg forward • Working up to 15 repetitions
- 16. STRENGTHENING THE ABDOMINAL MUSCLES • Tighten the abdominal muscles, lift head and shoulder and lower slowly • The abdominal muscles should be contracted released slowly • Prone lying alternate leg raising and lowering
- 18. First Day Postnatal Exercises Breathing exercises with a pillow held over the wound Foot and leg exercises are performed to assist circulation
- 19. Second Day Postnatal Exercises Add pelvic floor exercises. Abdominal exercises. Pelvic tilting. Continue deep Breathing exercises. Walk to prevent backache
- 20. SUMMARIZATION • Postnatal exercises • Types • Benefits