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Post Partum Exercise Phase 1

June 26, 2017

These exercises may be started within 24 hours after a normal birth. Do not overdo these exercises in the beginning, but work to the next phase as your strength and comfort allow. Things to do as you exercise;

  • Wear loose, comfortable clothing
  • Be sure your bladder is empty before you begin exercising
  • Complete each exercise slowly
  • Relax between exercises
  • If any exercise causes discomfort, a significant increase in lochia and/or afterpains, discontinue the exercise
  • Exercise regularly and consistently each day.

Ankle Circling
Purpose:
Increases circulation and prevents blood clots in legs

Exercise:

  • Sit or lie on your back in a comfortable position with your legs out straight
  • At the ankle, make circles with both feet—five times in one direction, then five times in the other

Foot Bending

Purpose:
Increases circulation and prevents blood clots in legs

Exercise:

  • Sit or lie on back in a comfortable position with legs out straight
  • Bend ankle, pulling toes up toward knees
  • Slowly point toes downward
  • Relax and repeat several times
  • If pointing toes downward causes cramps, bend ankle and pull toes up toward knees only

Kegel Exercise
Purpose:
Strengthens and tones pelvic floor muscles
Improves perineal circulation, which reduces swelling and promotes healing of pelvic floor

Exercise:
Please see the “Prenatal Exercises” chapter for instructions.
NOTE: Initially after delivery, the pelvic floor muscles may be tender, swollen, and weak due to overstretching during the birth. Contractions of these muscles may seem difficult, but it is important that you begin exercising them soon after birth.

Pelvic Rock / Tilt
Purpose:
Strengthens and tones abdominal muscles
Stimulates intestinal activity
Relieves back discomfort

Exercise:
Please see the “Prenatal Exercises” chapter for instructions.

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