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
ďźHelp boost your mood
ďźHelp you to regain your pre-baby figure
and lose weight
ďźProtect you from pains and give you
more energy if mother feeling tired
ďźImprove blood circulation
ďźImprove physical strength
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