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    XX Postnatal Excercise

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    Neicu Vlad
    This document provides guidelines for postnatal exercise, including pelvic floor exercises and various back and abdominal exercises. It recommends exercising twice or three times per day for short durations. Exercises should begin two days after a normal delivery or only with medical advice after a C-section. Regular postnatal exercise can help strengthen the pelvic floor, prevent back pain, restore body shape, improve circulation, and boost mood.

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    © All Rights Reserved
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    XX Postnatal Excercise

    Uploaded by

    Neicu Vlad
    280 views6 pages
    This document provides guidelines for postnatal exercise, including pelvic floor exercises and various back and abdominal exercises. It recommends exercising twice or three times per day for short durations. Exercises should begin two days after a normal delivery or only with medical advice after a C-section. Regular postnatal exercise can help strengthen the pelvic floor, prevent back pain, restore body shape, improve circulation, and boost mood.

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    Postnatal exercice

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    Xx Postnatal Excercise

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    This document provides guidelines for postnatal exercise, including pelvic floor exercises and various back and abdominal exercises. It recommends exercising twice or three times per day for short durations. Exercises should begin two days after a normal delivery or only with medical advice after a C-section. Regular postnatal exercise can help strengthen the pelvic floor, prevent back pain, restore body shape, improve circulation, and boost mood.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    280 views6 pages

    XX Postnatal Excercise

    Uploaded by

    Neicu Vlad
    This document provides guidelines for postnatal exercise, including pelvic floor exercises and various back and abdominal exercises. It recommends exercising twice or three times per day for short durations. Exercises should begin two days after a normal delivery or only with medical advice after a C-section. Regular postnatal exercise can help strengthen the pelvic floor, prevent back pain, restore body shape, improve circulation, and boost mood.

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    Postnatal Exercise

    Guidelines for postnatal exercise


    - Postnatal exercise is as important as antenatal exercise. Its duration needs
    not be long but it should be done twice or thrice a day. Repeat each set of
    movements about ten times in every session
    - Keep your breathing smooth, work gradually according to your capability
    - A physiotherapist may make modification to the exercise according to your
    physical conditions
    Note: This leaflet is only a brief introduction to postnatal exercise. You are
    advised to join a postnatal exercise class organised by physiotherapy
    department.

    Purposes of postnatal exercise


    - Strengthen pelvic floor muscle to prevent
    incontinence
    - Prevent low back pain
    - Speed up the restoration of body shape
    - Stimulate blood circulation and enhance appetite
    - Maintain vitality and self-confidence which make you feel good

    When should I start postnatal exercise after delivery?


    Two days after normal delivery, you can get off the bed to walk around and do
    postnatal exercise. If you had a caesarean section, you should not begin until
    advice is sought from a physiotherapist or a doctor.

    Online Version

    51

    A5 book 2015 english K.indd 105 15年10月27日 下午1:17


    Types of postnatal exercise

    Pelvic floor exercise


    - Lie on your back
    - Bend your knees
    - Put your feet together with your knees about 1 feet apart
    - Tighten the vaginal, urethral and anal muscles as if trying to withhold urination
    or defecation
    You can also do this exercise in sitting or standing position.

    Back and abdominal exercise (1)

    - Lie on your back and bend your knees with your feet slightly apart
    - Breathe out and tighten your abdomen. Press your pelvis downwards to flatten
    your low back against the bed
    5 seconds

    Contract Flatten
    low back
    Relax

    52

    A5 book 2015 english K.indd 106 15年10月27日 下午1:17


    Back and abdominal exercise (2)

    - Lie on your back


    - Bend your knees and keep them together. Tighten your abdomen and flatten
    your low back against the bed. Bring both knees to right side so as to let your
    right knee touch the bed as far as possible
    - Return to the starting position and rest
    - Repeat but turn to the left
    5 seconds

    Contract

    Turn right

    Turn left

    53

    A5 book 2015 english K.indd 107 15年10月27日 下午1:17


    Back and abdominal exercise (3)

    - Lie on your back and bend your knees


    - Tighten the muscles of your hips, upper back and low back
    - Lift your hips to straighten your low back. Hold for a while and lower your hips
    slowly

    Back and abdominal exercise (4)

    - Kneel on all fours, keeping both hands and the knees on the floor
    - Tighten your abdominal muscle and round your back. Then flatten your back
    slowly

    54

    A5 book 2015 english K.indd 108 15年10月27日 下午1:17


    Back and abdominal exercise (5)

    - Lie on your back and bend your knees, keeping your feet together
    - Tighten your abdomen, and press your pelvis downwards to flatten your low
    back against the bed
    - Lift your head and shoulders just off the bed with both hands touching the
    knees, hold for a while, and lie down slowly

    Back and abdominal exercise (6)

    - Lie on your back and bend your knees, keeping your feet together. Tighten
    your abdomen, and press your pelvis downwards to flatten your low back
    against the bed
    - Lift your head and shoulders to make the right shoulder point towards the left
    knee. Touch your left knee with both hands, hold for a while, and return to the
    starting position slowly
    - Repeat to the right

    55

    A5 book 2015 english K.indd 109 15年10月27日 下午1:17


    Points to Note in Daily Life

    (1) Back Care


    To lift an object or hold a baby, remember to bend your knees
    and keep your low back straight with the strength of your thigh
    muscles, and then straighten your knee joints to lift the object or
    the baby
    (2) Proper way to get up in bed
    Lie down sideways with both legs hanging over one edge of the
    bed. Push up your upper body by straightening both arms and
    get up
    (3) Proper standing posture
    Keep your back straight and tighten your abdomen
    (4) Proper sitting posture
    Keep your back straight with your feet flat on the floor
    (5) Take sufficient rest and do appropriate exercise

    (This leaflet is prepared by the Department of Health and the Hong Kong Physiotherapy
    Association)

    FHS-MH12A (Rev. Jan 2014)

    56

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