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Begin slowly
Exercising is important for physical and emotional health.
Start with light activities i.e. walk with your baby, completing
household activities... gradually increase with intensity
and duration to desired exercise level. This way, stretching
and strengthening of the muscles can be attained without risk
of injury. It is important to firm and strengthen the stressed
areas of your body - the pelvic floor muscles (that support
your bladder, uterus and bowel), the tummy and the back.
Advantages of exercising
Exercising is important for physical/emotional health. It
also reconditions your traumatized body.
Remember: Plan exercising as family events... include your
baby i.e. walks in stroller or have your baby watch you. Fit
this into your daily routine.
Tips for Exercising
Exercise slowly and smoothly. Don't hold your breath.
Relax and breathe deeply between exercises
Avoid long, tiring sessions.
Wait to jog and skip until after your checkup.
If it hurts, don't do it. You should be able to carry on a
normal conversation
Breastfeeding? Important Tips:
Time your exercises right after feeding
Wear 2 well-fitted sports bras at the same time to support and provide comfort for lactating breasts
* Vigorous exercise can cause a build up of lactic acid in breast milk... so your milk may taste bad for baby. Breastfeed before and 1-2 hours after vigorous exercise.
The following simple but important exercises strengthen muscles, improve blood flow, and help healing to take place. With caesarian section deliveries, the first three exercises can be started 2 days after giving birth.
1. Deep Breathing and Tummy Tightening for Post C-Section
Deliveries
Why: Improves air flow in lungs, Tightens tummy muscles,
Increases blood flow to help your incision heal
How to: (Lying on back with knees bent, rest hands on tummy)
2. Pelvic Tilt
Why: Firms tummy muscles, Relieves backache, Improves posture
How to: (Lying on back with knees bent. Can also be done
standing or sitting)
3. Pelvic Floor Tightener (Kegel
exercise)
Why: Helps bladder control,
Strengthens muscles that support bladder and uterus, Tightens
muscles used during sex
How to: (standing, lying
or sitting)
It's easier to do this exercise with ankles crossed at first. As control comes back, you can do it with legs apart. This exercise should be done regularly for the rest of your life.
4. Tummy Trim (Curl Ups)
Start when comfortable (usually 6 weeks). Check with
your doctor/midwife to make sure you don't have "abdominal
muscle separation".
Why: Tightens tummy muscles,
Helps prevent backache
How to: Lie on back with
knees bent and feet flat on floor
As you feel stronger, stretch your right arm to your left knee and visa-versa. Also, try raising your upper back off floor.
For more information, contact the Parent Talk Line at 905-688-8248 or 1-888-505-6074 extension 7555
