{"id":14608,"date":"2022-07-19T08:28:43","date_gmt":"2022-07-19T08:28:43","guid":{"rendered":"https:\/\/www.booksofall.com\/de\/?post_type=product&#038;p=14608"},"modified":"2022-07-19T08:28:43","modified_gmt":"2022-07-19T08:28:43","slug":"postnatal-exercise","status":"publish","type":"product","link":"https:\/\/www.booksofall.com\/de\/postnatal-exercise\/","title":{"rendered":"Postnatal Exercise"},"content":{"rendered":"<p>During pregnancy, mothers <a href=\"https:\/\/www.nhs.uk\/pregnancy\/related-conditions\/common-symptoms\/weight-gain\/\">gain weight<\/a>, ligaments and joints are loosen, abdominal muscles are stretched. After delivery, it takes some time for the body returning to normal.<\/p>\n<p><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/postnatal-exercise\">Postnatal exercises<\/a> help you tone up the lax abdominal muscle and prevent low back pain.<\/p>\n<p>Mothers can start doing postnatal exercise 24 hours after a normal delivery. Mothers having a caesarean section should consult physiotherapist or doctor before starting exercise.<\/p>\n<p>When you exercise, keep normal breathing. Start with gentle exercise and step up the exercise level gradually.<\/p>\n<h3>Exercises for lower back<\/h3>\n<ul>\n<li>First lie on your back with knees bent and feet flat.<\/li>\n<li>Roll both knees to left close to the mattress. Hold for a few seconds. Then roll the knees to right.<\/li>\n<li>Repeat several times<\/li>\n<\/ul>\n<h3>Exercises to tone up abdominal muscles<\/h3>\n<ul>\n<li><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/conditionsandtreatments\/abdominal-muscles\">Abdominal muscles<\/a> have two main groups; the deep or transverse abdominal muscles, and outer abdominal muscles<\/li>\n<li>It is important to strengthen the deep group of muscles first as this reduces the strain on the back<\/li>\n<li>Once these muscles are strong, you can tone up the outer abdominal muscles<\/li>\n<\/ul>\n<p>After delivery, you can carry out these exercise while sitting or lying down once you feel well<\/p>\n<ul>\n<li>First, breathe normally<\/li>\n<li>When breathing out, gently draw in your lower abdominal muscles<\/li>\n<li>Meanwhile tighten the <a href=\"https:\/\/my.clevelandclinic.org\/health\/body\/22729-pelvic-floor-muscles\">pelvic floor muscles<\/a><\/li>\n<li>Do not hold your breath while you exercise. Keep breathing normally<\/li>\n<li>Hold for a few seconds then relax<\/li>\n<li>Repeat several times, with a few seconds interval<\/li>\n<li>Then increase the muscle tone gradually. Hold the muscles in for a maximum of 10 seconds and repeat up to 10 times<\/li>\n<\/ul>\n<p>Once getting used to doing the exercise lying down, you can do it while sitting and try the next exercise.<\/p>\n<ul>\n<li>First, lie on the back with knees bent and draw in the abdominal muscles<\/li>\n<li>Then gently tighten pelvic floor and hip muscles, tilt the pelvis back so that the back is flat on the mattress<\/li>\n<li>Hold this position for a maximum of ten seconds, then relax<\/li>\n<li>Repeat 10 times as a set. Perform 2 sets a day<\/li>\n<li>Breathe normally. Do not hold your breath<\/li>\n<\/ul>\n<p>When you can complete the set of movements smoothly, you can try to raise your head as you tighten the abdominal muscles<\/p>\n<ul>\n<li>Hold this position up to 5 seconds then relax<\/li>\n<li>Repeat 10 times as a set. Perform 2 sets a day<\/li>\n<\/ul>\n<p>Beware if your abdomen bulges when you raise up your head.<\/p>\n<p>This means that the muscle is still not suitable for doing this exercise. Persist doing the exercise without raising the head<\/p>\n<h3>Tone up both sides of your abdomen alternately<\/h3>\n<ul>\n<li>Tone up the abdominal muscle on both sides alternately<\/li>\n<li>Lift your head and shoulder. Bring the right shoulder pointing towards the left knee<\/li>\n<li>Then both hands touch left knee. Hold for 5 seconds, then relax<\/li>\n<li>Then repeat the exercise with your hands touching the right knee<\/li>\n<li>Repeat 10 times as a set. Perform 2 sets a day<\/li>\n<\/ul>\n<h3>Tighten the abdominal and pelvic floor muscles<\/h3>\n<p>Whenever you lift up your child, carry objects or do housework, tighten the abdominal and the pelvic floor muscles to reduce the strain on your back<\/p>\n<p>Don&#8217;t try sit-ups or lifting both legs when lying on your back as these may <a href=\"https:\/\/www.nhs.uk\/conditions\/back-pain\/\">hurt your back<\/a><\/p>\n<h3>Resume physical activities<\/h3>\n<p>Start with a gentle activity like walking for 10 minutes. Then, increase the length and intensity of the activity gradually.<\/p>\n<p>Once your abdominal and back muscles become stronger, you can try more strenuous exercise, like running or jumping.<\/p>\n<p>Listen to your body when you work out and follow your own pace.<\/p>\n<p>Mothers can join postnatal exercise classes organised by the Department of Physiotherapy in Hospital Authority.<\/p>\n<p>If you have problems with abdominal or back muscle, you should consult healthcare professionals.<\/p>\n<h3>Pay attention to postures and care of lower back<\/h3>\n<p>Shortly after delivery, abdominal muscles are still weak, joints and tendons at the back are still lax. Apart from doing postnatal exercises, mothers should also pay attention to their postures<\/p>\n<h3>Avoid bending your back<\/h3>\n<ul>\n<li>When lifting an object, avoid bending your back<\/li>\n<li>To lift objects, bend knees, then straighten the legs to rise<\/li>\n<\/ul>\n<p>(The information is prepared by the Department of Health and the physiotherapy department of Hospital Authority)<\/p>\n","protected":false},"excerpt":{"rendered":"<p><iframe frameborder=\"0\" allowtransparency=\"true\" allowFullscreen=\"true\" style=\"width: 100%; height: 820px; border: none;\" src=\"https:\/\/online.visual-paradigm.com\/share\/book\/postnatal-exercise-10xtven110?p=1\"><\/iframe><\/p>\n","protected":false},"featured_media":14615,"template":"","meta":{"_yoast_wpseo_title":"","_yoast_wpseo_metadesc":"In order to recover our body well, we'd better do postpartum exercises to train our muscles. 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