2. DEFINITION
A series of physical exercises that
are performed by the postnatal
mother to bring about optimal
functioning of all body systems
and prevent complications.
3. PURPOSES:
To improve the tone of muscles.
To educate about correct posture
and body mechanics
To prevent stress continence of
urine.
4. CONTD..
To minimize the risk of puerperal
venous thrombosis.
To prevent backache
To prevent genital prolapse.
5. PROCEDURE:
The exercise can be started soon
after child birth and repeated upto
five times twice a day, at first.
The no. of exercises is gradually
increased as the mother gains
strength.
8. Abdominal breathing:
To instruct the women to assume the
supine position with knees bent.
Instruct her to inhale through the nose,
keep the rib cage as stationary as
possible, and allow the abdomen to
expand .
Then contract the abdominal muscles
as she inhales slowly through the
mouth.
10. CONTD..
Instruct her to place one hand on the
chest and one on the abdomen when
inhaling.
Then the hand on the abdomen should
rise and the hand on chest should
remain stationary.
Ensures that exercise is being done
correctly and ensures the adequate
intake of air while inhaling.
Repeat the exercise five times.
11. Head lift:
This exercise can be started within few
days after childbirth.
Instruct the mother to lie supine with
knees bent and arms outstretched to
her side.
Instruct her to inhale deeply first and
then exhale while lifting the head
slowly.
To hold the position for few seconds
and relax.
13. Head and shoulder raising: On the
second post partum day instruct
women to:
Lie flat with pillow and raise the head
until the chin touches the chest.
14. CONTD..
On the 3rd postpartal day instruct her
to:
Raise both head and shoulder off the
bed and lower them slowly.
Gradually increase the no. of
repetitions until she is able to do this
for 10 times.
15. Leg raising: This exercise may begin
on 7th post partum day. Instruct women
to:
Lie down on the floor with no pillows
under the head, point toe and slowly
raise one leg keeping the knee
straight.
Lower the leg slowly.
Gradually increase to 10 times each
leg.
18. Pelvic tilting and rocking: Instruct women
to:
Lie down on the floor with knees bent and
feet flat , inhale and while exhaling flatten
the back hard against the floor so that there
is no space between the back and the floor.
Inhale normally, hold breath for upto 10
sec., and then relax.
Repeat upto 10 times.
Tightens the abdominal muscles and
muscles of buttocks.
20. Knee and leg rolling: instruct women
to:
Lie flat on her back with knees bent
and feet flat on the floor or bed.
Keep the shoulders and feet stationary
and roll the knees to side to touch first
one side of the bed then on other.
Maintain a smooth motion as the
exercise is repeated five times.
21. CONTD..
Later, as flexibility increases, the
exercise can be varied by the rolling of
the knee only.
This will strengthen the oblique
abdominal muscles.
22. Hip hitching: Instruct mother to :
Lie on her back with one knee bent
and other knee straight.
Slide the heel of the straight leg
downwards, thus lengthening the leg.
Shorten the same leg by drawing the
hip up towards ribs on the same side.
23. CONTD..
Repeat up to 10 times keeping the
abdomen pulled in.
Change the opposite side and repeat.
24. Abdominal tightening: Instruct
women to:
Sit comfortably or kneel on the all
fours.
Breath in and out, then pull in the
lower part of the abdomen below the
umbilicus while continuing to breath
normally.
Hold for upto 10 seconds.
Repeat upto 10 times.
26. CIRCULATORY EXERCISES:
Foot and Leg exercises: Instruct mother to
:
Sit or half lie with legs supported.
Bend and stretch the ankles atleast 10
times.
Circle both feet at the ankle atleast 20 times
in each direction.
Brace both knees, hold for a count of four,
then relax.
Repeat 12 times.
28. PELVIC FLOOR EXERCISE:
Kegel exercise: Instruct women to:
Sit, stand or half-lie with legs apart, close
and draw up around the anal passage as
through preventing the bowel action, then
repeat for front passages as if to stop the
flow of urine mid-stream.
Hold the contraction for ten seconds (to a
count of six).
Repeat up to 10 times.
Continue to do this exercise for 2-3 months.
29. CONTD..
After 3 months if the mother is able to cough
deeply with full bladder without leaking the
urine then she may stop exercise.
If leaking occurs, she may continue the
exercise for rest of her life.
This exercise helps to regain the full bladder
control, prevents uterine prolapsed, and
ensures the sexual satisfaction in future.
31. CHEST EXERCISE: Instruct her to:
Lie flat with arms extended straight out
to the side, bring both hands together
above the chest, while keeping the
arms straight, hold for few seconds
and return to the starting position.
Repeat the exercise 5 times daily
initially.
32. CONTD..
Instruct the mother to bend her elbows,
clasp her hands together above the chest,
and press her hands together for a few
seconds.
Repeat this for at-least 5 times.
This exercise increases the strength and
tone of the chest muscles.
33. SUMMARIZATION
we have discussed about:
Definition of post natal exercises
Purposes of post natal exercises
Procedure/ how to perform exercises
36. REFERENCES:
Jacob annamma, “Clinical nursing
procedures: the art of nursing practice”
published by jaypee publishers, edition
2nd (in 2010) pg no.602-605.
Jacob annamma, “Textbook of
midwifery”,1st edition, jaypee
publishers,Pg no.
