Prenatal and Postnatal Exercises
Prenatal and Postnatal exercise are a good way to ensure good health for oneself and the baby as well. Hence, it is necessary that we be aware of the problems that can occur after pregnancy and the steps to be taken to prevent them. Here are a few of the common problems.
- Back pain
- Carpal tunnel syndrome
- Rib pain
- In continence
- Over weight
- Urinary incontinence
All the above are the most common problems that can occur after pregnancy. Although initially these problems feel trivial which will disappear with time they can lead to serious long-term complications. Therefore, during and after pregnancy a woman is advised to exercise lightly under proper guidance to avoid future complications.
Benefits of prenatal exercises
- Reduces stress and tension
- Reduces blood pressure
- Reduces risk of diabetes
- Helps for normal delivery
For the first few weeks post-delivery women are advised to take rest and restricted from performing rigorous activities. But, some refuse confinement and start their daily routine immediately. This is not advisable, rather, it's a good idea to tread gently and commence small exercises. Small exercises have many benefits. Here are a few:
Increases level of endorphins and boosts the mood.
Helps you lose the excess weight you have gained because of pregnancy.
Prevents aches and pains while reducing weariness
Improves blood circulation
During delivery complications may arise leading to a caesarian. So, many women have may think it is unsafe to exercise post a caesarian delivery. But, exercising in the case of a caesarian delivery is perfectly safe, albeit, it is better to take the doctor's advice before proceeding.
Any rigorous activity (swimming or exercise on the hands and knees) which puts stress on the body should be avoided for the first few weeks, in case of stitches it is best to wait for 7 weeks. Most importantly, exercise under the guidance of a specialist in the field of postnatal care.
Getting Started with Exercise
The most important exercises immediately after delivery are the pelvic floor exercises. This is important since pregnancy and delivery takes a toll on the body. So, in order for the body to heal and undo any injuries caused during delivery this period the pelvic floor exercise are essential. These exercises may feel tiring at first but they are very beneficial in the long term. Upon finishing the recovery period starting a slow 20-30 minute walk is good to begin thereafter increase the pace and time.
While doing these exercises is important it is necessary to take precaution and not overburden the body. Pushing oneself can lead to injuries thus, in case of tiredness or fatigue take rest and only continue once the energy has returned.