Physiotherapy post natal exercises and advice

FROM DELIVERY TO SIX MONTHS:

      INTRODUCTION:

 This topic has been written to inform mothers on aspects of care after delivery.

The contents support information provided by the physiotherapist on the maternity wards.

 These exercises help to:

• improve your circulation;

• strengthen your pelvic floor muscles;

• prevent backache; and

• strengthen your tummy muscles.

This topic can be used by all mothers, including those who have had a Caesarean section.

• It will also be a useful guide for mothers who do not have the opportunity to see the physiotherapist after delivery.

You may wish to take medical advice before undertaking these exercises if you have a history of backache or other health problems

First Day Onwards - Deep breathing & foot and ankle exercises

 Deep breathing (all mothers)

• Lie on your bed with your knees bent, with a pillow behind you.

• Breathe in deeply through your nose. Sigh out.

• Repeat 5 times.

• Do this exercise frequently today.

 

Breathing exercises help to improve your circulation

Foot and ankle exercises (all mothers) 

Keep your knees relaxed for both exercises.

• Bend and stretch your ankles vigorously up and down for 30seconds

• Circle both feet 10 times in each direction.

Repeat these exercises frequently. They will help to reduce swollen ankles and varicose veins by improving circulation.

 First Day Onwards - Sore stitches? Painful piles?

Sore Stitches? Painful Piles?

(mothers who have had a vaginal delivery)

 During the rest period, turn over and lie on your tummy. Place a pillow below your waist and another under your ankles. This is a very comfortable position which removes pressure on your stitches or hemorrhoids.

 

Toilet - tips to ease discomfort 

  • Passing urine

 To prevent urine touching your stitches and stinging you, sit down with your knees well apart and lean forward before you start to pass urine. Rest your forearms on your thighs to support your back.

 • Moving your bowels

 It may be several days before you wish to move your bowels. When it is time, take two clean sanitary towels with you. Empty your bladder, fold one towel in half, then hold it firmly against your stitches. Relax, take your time and don’t worry, your stitches will not burst

 First Day Onwards - Pelvic floor exercises

 Pelvic floor exercises

(for all mothers)

Pelvic floor muscles are stretched during pregnancy and childbirth. Strong pelvic floor muscles are essential to prevent leakage of urine when you sneeze or cough  and to give you complete control of your bowels.

•  Strong muscles will also help prevent you developing a prolapsed womb (your womb coming down inside your vagina).

You can do this exercise standing, sitting or lying.

 • Pull the area around your vagina up and away from your sanitary towel.

 

This exercise is especially important if you have stitches.

Repeat this exercise very frequently as movement will improve your circulation and will help you to heal quickly.

 Your abdominal muscles – ‘Nature’s perfect corset

During pregnancy your tummy muscles will soften and stretch to accommodate your growing baby. This is normal and natural.

 However, you need gentle tummy exercises to prevent over-stretching and encourage closure of the separation after birth.

   To check the separation yourself:

Lie on your back, knees bent, feet flat on the floor. Tilt your pelvis backwards. Stretch one arm down towards your feet.Place the fingers of your other hand just below your belly button. Raise your head and shoulders off the floor. You will feel two firm ridges of muscle coming closer together, almost everyone has a gap of two fingers wide. If, after five days, you have a gap of more than four fingers, ask to see a physiotherapist.

 • Your tummy muscles lengthen from 33cm (13ins) to 51cm (20ins) during pregnancy and can be very weak following delivery.

 • Always roll over in bed, tuck your tummy in, keeping your knees together and use your elbows for support when getting in and out of bed

            First Day Onwards - Pelvic tilting exercises

  

Pelvic tilting exercise

(for all mothers)

 • Lie on a firm surface with knees bent and a comfortable pillow beneath your head.

• Pull in your tummy.

• Press the lower part of your back down flat.

• Hold for several seconds, let go and repeat.

 

Repeat all these exercises until you go home

good posture 

                 Ways to prevent backache

 

     Back care

      Stronger tummy muscles

 

Check your tummy separation before you progress to the following exercises Slowly increase the number of times you do them.

Starting positions for both exercises:

• Lie on the floor with a small pillow beneath your head.

• Bend up your knees, tilt your pelvis back and pull up your pelvic floor.

 

• Breathe out.

• Tighten your tummy, lift up your head.

• Reach both hands forward to touch your knees.

• Hold for a few seconds, lower slowly.

• Breathe in.

• Rest

• Breathe out.

• Tighten your tummy, lift up your head.

• Reach with one hand towards the opposite ankle.

• Hold for a few seconds, lower slowly.

• Breathe in.

• Rest.

• Repeat to the other side.

    

When you go home

Look after yourself

Looking after a new baby can be exhausting.
Rest every afternoon for an hour, if possible.

                 

   Getting back to normal

Eat well

Diet: The nutritional needs of a breastfeeding mother may be greater than those before pregnancy. Ask to see the hospital or community dietitian.

Are you overweight? Do not go on a strict diet without consulting the dietitian who can provide you with a healthy eating plan.

Exercise

 • Walk briskly as often as you can.

• Cycle when you feel comfortable.

• Swim after six weeks if loss has stopped.

• Pelvic floor exercises should be continued for life.

• Pull up your pelvic floor muscles to reduce strain every time you:

• PUSH: your pram, a heavy door, supermarket trolley, etc.

• PULL: furniture, fitted sheets onto a mattress, etc.

• LIFT OR CARRY: your baby, vacuum cleaner, groceries, coal, etc.and when you COUGH, SNEEZE or BLOW YOUR NOSE.

                            General notes

 Drink 2-3 pints of fluid daily. If you are leaking urine, do not restrict or decrease fluid intake as this may make your condition worse. If your doctor has restricted your intake on medical grounds, please follow their instructions.

 • Pass water every 3-4 hours. Do not hold on longer than 5-6 hours during the daytime.

• Do not go just in case, wait until you need to go.

• Sit down properly on the toilet, do not hover above the seat.

• Avoid constipation. Do not strain if you do become constipated. Seek medical advice

straight away. Find out the cause and carry out your doctor’s treatment.

• Avoid exercises such as star jumps and sit ups.

Disclamier:This information might have been copied from different sources to give the best accesible.

Basic Stretching Program

Stretching 

Stretching or lengthening your muscles helps you become more limber, which makes certain activities of daily living easier. Plus, the improved flexibility gained from stretching regularly helps you prevent injuries when you are performing everyday body movements and especially during exercise. Stretching also reduces muscle tension, increases circulation, improves posture, and it just naturally feels good! 

The FITT principle can help you incorporate stretching exercise into your physical activity plan.

• Frequency (how often you are physically active in a week)

Aim to do stretching exercises as many times as you do cardio—working toward five times per week.  Stretch all the major muscle groups. The more frequently you stretch, the more quickly you will improve your flexibility.

The best time to stretch is usually after you cool down at the end of a cardio exercise session. At the very least, warm up by walking for 5 minutes before stretching. Stretching after you’ve increased blood flow to your muscles and after your tendons and ligaments have been in use will minimize possible injury during stretching.

• Intensity (how hard you work each time you are physically active)

Each stretch should be performed with a slow, steady movement without bouncing or locking your joints, which can cause injury. Stretch just to the point of mild discomfort, stopping before the stretch becomes painful.

• Time (the duration or how long your physical activity lasts)

Aim to stretch for 10 to 15 minutes at a time. Hold each stretch for about 15 seconds. Repeat as necessary, according to what feels good.

• Type (the kind of physical activity you are doing)

There are many different stretches you can do to help increase the range of motion of all your joints.

Common Stretches

 





                                   Quadriceps Stretch [Standing Quad Stretch]



                        Inner Thigh and Hip Stretch [Seated Butterfly Stretch]



                                  Abdominals Stretch [Lying Abs Stretch]



                          Lower Back Stretch [Lying Double Knee Stretch]



                                Upper Back Stretch [Cat Stretch]



                              Chest Stretch [Standing Chest Stretch]



                            Shoulders Stretch [Standing Shoulder Stretch]



                                 Triceps Stretch [Standing Triceps Stretch]



                         Biceps Stretch [Standing Wrist-Biceps Stretch]



                                                      Neck Stretch

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Interval Training

Interval training involves simply alternating a low-intensity activity (such as walking) with short bursts (for example, 30 to 90 seconds) of a higher-intensity activity (such as running) throughout your workout session.

The Benefits of Interval Training:

• Interval training boosts the calories you burn. So, you can burn more calories in less time, which we all are short on!


• Interval training improves your cardiovascular endurance, or aerobic capacity. This helps your heart and lungs function more efficiently.


• Interval training keeps your body challenged.


• Interval training helps pass the time you are exercising by keeping your mind busy during the activity.

How to Begin Interval Training:

• First check with your doctor, because interval training is not for everyone. If you have a chronic health condition or have not been exercising regularly, you may not be able to tolerate interval training.


• Once you have clearance from your doctor, it is a good idea to begin interval training slowly.Try adding only one or two bursts of a higher–intensity activity in your exercise session.  Then increase the number of bursts in future sessions as tolerated.
  
  
  
  • If you’re a novice, try walking and then adding 30 to 60 seconds of walking faster. Then return to a slower walking pace. Repeat if tolerated.
  
  
  • If you’re in good shape, try walking more briskly and then adding 30 to 90 seconds of light jogging, as tolerated. Then return to a brisk walk. Repeat if tolerated.


• Get guidance. Consider meeting with a physical therapist, exercise physiologist or certified personal trainer, who can recommend and oversea an interval training schedule so you get the most out of your workouts


• Disclaimer:This information might have been copied from different sources to give the best accessible