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Exercising Immediately After Giving Birth

October 27, 2010

Waddle, waddle, waddle. I feel like a big fat duck these days.

I am so looking forward to the day when I shed off this watermelon of mine, and start exercising again.

But wait, aren’t we supposed to wait at least a few weeks before we start our exercises again?

How soon after delivery can we exercise?

According to the articles that I read, we can start doing some mild exercise within a day or two of delivery. This depends on how complicated or natural the delivery was.

Of course, we have to consult our gynaecologist before exercising. Also, we may not feel like exercising so soon after delivery, when sleep and Baby may be all that we can think about. If that is the case, we will just have to listen to our bodies, and rest sufficiently.

However, studies show that there are great benefits to starting some form of gentle exercises as soon as our bodies are up to it. Besides helping our bodies, exercise releases endorphins, which helps us to prevent post natal depression.

What are the exercises we can do immediately after giving birth
Here are some forms of gentle exercises we may be able to do immediately after giving birth:

  • Deep Breathing. This can really help us feel better physically and emotionally. Place your hands on your abdomen, and then slowly breathe in. Watch your stomach rise and fall. Repeat this 5 to 8 times.
  • Kegel Exercises. The good old kegel exercises continue to help us in our postpartum recovery. To do these, pretend that you are trying to stop from passing urine. Squeeze the muscles you would use. Hold for a count of 3. Relax for 3 counts and then repeat as many times as you are able.
  • Pelvic Tilt. This is a wonderful stretch to help relieve a tired back. First, lie down with your feet flat on the floor and knees bent. On an exhale, press your back to the floor. Your buttocks will not leave the floor, but you will feel your lower back pressed into the floor. This position is maintained for 10 seconds and released. Remember to breathe while you do this exercise to make it more effective. Repeat for 5 times.
  • Neck Stretches. Do gentle neck rotations. First, drop your neck forward to let its weight stretch your neck. Then, drop your neck to right should gentle and hold for another 5 seconds. Repeat on the other side. After this, relax your head backwards, holding it for another 5 seconds.
  • Leg Stretches. Sit up in bed and bend your knees. Slide one leg out until it is extended. As you slide this extended leg back, slide the other leg out till it is extended. Repeat this 10 to 12 times for each side.

Good Tips for Exercising Immediately After Giving Birth

  • There is no need to wait to exercise when the baby is asleep. Just lay your baby side by side with you and begin. The baby will enjoy the movement and your smiles.
  • Do not do any abdominal exercises, as your belly may not be ready for such exercises yet.
  • Try to establish a routine. This will help you to get into the habit of exercising.
  • Remember to listen to your body. After child birth, even the simplest task may be exhausting to you. If that is the case, just rest and relax. Exercises can take place when your body has recovered sufficiently.

Enjoy these exercises and have a great recovery!


The Savvy Mummy

I am a first time Singaporean mummy with a passion for blogging. I started the savvy mummy blog to share useful information and tips about being a first time mummy, and some funny and heartwarming anecdotes about my adventures. Do subscribe to receive regular updates to my blog via email or RSS!

4 Comments leave one →
  1. October 27, 2010 2:51 pm

    I’d add back strengthening and stretching exercises to the list. Lower backaches are common from the strain of pregnancy weight, delivery, breastfeeding and caring for the baby. I got hit bad soon after Bubbles was born!

    • October 29, 2010 11:27 am

      Thanks for the good tip. Ya, I heard about backaches too. Will google for some back strengthening exercises to do. =)

  2. October 28, 2010 6:25 pm

    Back & Kegel exercises are good. As for cardio-type, your ob-gyn will give you the go-ahead after 2 weeks typically if you had a vaginal delivery.

    • October 29, 2010 11:29 am

      That’s good to hear. Planning to take my baby out for little walks in the late afternoon. Heard it helps to get them used to day-and-night concepts. Any mummies tried this method before:?

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