The postnatal period is the time from the termination of pregnancy until 42 days. Some refer to it as the fourth trimester, as this period needs abundant care, compassion, and love. This postnatal period is considered part of your pregnancy.
Why postnatal exercises?
Pregnancy is something where the body undergoes a tremendous transformation, and the abdominal muscles are stretched, joints are loosened, back muscles shorten. This takes ample time for the body to return back to normal. Postnatal exercises help get your body back in shape and prevent lower back pain.
Some benefits in doing postnatal exercises
- Pelvic floor muscles are strengthened
- strengthening of the abdominal muscles
- Improved circulation
- Relives stress
- It helps lose the extra weight you gained
When to start?
Starting your postnatal exercise depends on the kind of pregnancy and delivery you had. In the case of a healthy pregnancy and delivery, you can start when you feel ready. In case of complications, you will have to consult with your doctor to determine when to start.
Note these before you start exercising
- Wear supportive and loose clothing
- If possible, make sure you do not exercise alone
- Do not exercise on a full stomach
Start easy with exercises. If you find any discomfort, stop the training and consult your doctor. Some simple recommended activities include Walking, Swimming, Yoga, cycling, pilates, aerobics. You can also opt for exercises like
Kegels (Pelvic floor exercise)
Continuing to do your Kegels from pregnancy to the postnatal period helps strengthen your pelvic floor muscles.
You can start deep breathing exercise a few days after delivery. Focusing on your breath can help relax your stress. The best part is that you can perform this exercise lying down or being seated.
Foot and Ankle exercise
This helps increase blood circulation to your legs and foot.
Indicators of when to stop exercising
As your body is still returning to the norm, it is better to keep a note of the changes. Your gut feeling falls first. Take note of yourselves after each exercise. Some warning signs include abdominal pain, discomfort in the pelvic region, vaginal bleeding. Consult your doctor right away in such instances.
Along with these basic exercises, it is ideal to oil up daily, according to Ayurveda. You can warm up any oil like sesame oil, but it is preferable to use Shesha Ayurveda Dhanwantaram Thailam.
Dhanwantaram thailam helps reduce body pain and strengthens the muscles and elasticity of the skin. As said above, the muscles after pregnancy are weak, and strengthening is much required. Massage this oil gently into the skin and take a warm water bath, which is infused with Shesha Ayurveda Nalpamaram Choornam.