POST NATAL EXERCISE

POST NATAL EXERCISE

1. POST NATAL EXERCISES DR. MAHESWARI JAIKUMAR [email protected]

2. DEFINITION A series of physical exercises that are performed by the postnatal mother to bring about optimal functioning of all systems and prevent complications

3. PURPOSES To improve the tone of muscles which are stretched during pregnancy and labour specially the abdominal and perineal muscles To educate about correct posture and body

4. To minimize the risk of puerperal venous thrombosis by promoting circulation and preventing venous stasis To prevent back ache

5. To prevent genital prolapse To prevent stress incontinence of urine .

6. PROCEDURE Explain the procedure to patient Provide privacy and demonstrate the procedure

7. TYPES OF EXERCISES ABDOMINAL EXERCISES CIRCULATORY EXERCISES PELVIC FLOOR EXERCISE CHEST EXERCISES

8. I.ABDOMINAL EXERCISES ABDOMINAL BREATHING Instruct the women to assume a supine position with knees bent

9. Instruct her to inhale through the nose, the ribcage, as stationary as possible, and allow the abdomen to expand and then contract the abdominal muscle as she exhales slowly through the mouth

10. Instruct her to place one hand on the chest and one on the abdomen when inhaling. The hand on abdomen should rise and the hand on the chest should remain stationary Repeat the exercises five times

11. HEAD LIFT Instruct the mother to lie supine with knees bent and arms out stretched at her side Instruct her inhale deeply at first and then exhale while lifting the head slowly to hold the position for few seconds and relax

12. HEAD LIFTING

13. HEAD AND SHOULDER RAISING On the second postpartum day instruct women to Lie flat without pillow and raise head until the chin touches the chest

14. HEAD & SHOULDER RAISE

15. On the 3 rd postpartum day instruct: To r aise the both head and shoulder off the bed and lower them slowly Gradually increase the number of repetitions until she is able to do this for 10 times

16. LEG EXERCISES It begins on the 7 th postpartum day Lie down on the floor with no pillows under the head point toe and slowly raise one leg keeping the knee straight

17. LEG RAISE

18. Lower the leg slowly Gradually increase to ten times each leg

19. PELVIC FITTING OR ROCKING Lie flat on the floor with knees bent and feet flat, inhale and while exhaling flatten the back hand against the floor Repeat up to 10 times

20. PELVIC FITTING

21. KNEE AND LEG ROLLING Lie flat on her back with knee bent and feet flat on the floors or bed

22. KNEE & LEG ROLLING

23. Keep the shoulders and feet stationary and the knees to side to touch one side of the bed, then other Maintain a smooth motion as the exercise is repeated five times

24. HIP HITCHING Lie on her back with one knee bent on the other knee straight Slide the heel of the straight leg downwards thus lengthening

25. Shorten the same leg by drawing the hip upwards to ribs on the same side Repeat up to 10 times

26. HIP HITCHING

27. ABDOMINAL TIGHTENING Sit comfortably or kneel on breath in and out, then pull in the lower part of the abdomen below the umbilicus While continuing to breath normally hold up of 10 minutes and repeat up to 10 minutes

28. II.CIRCULATORY EXERCISES FLOOR AND LEG EXERCISES Sit or half lie with legs supported Bend and stretch the ankles at least 12 times

29. FLOOR & LEG RAISE

30. Circle both feet at the ankles at least 20 times in each direction Repeat for 12 times

31. III.PELVIC FLOOR EXERCISE Sit, stand or half lie with legs slightly apart close and draw up around the anal passage as through preventing a bowel action

32. Hold the contractions for 10 seconds . Repeat up to 10 times

33. PELVIC FLOOR EXERCISE

34. IV.CHEST EXERCISES Lie flat with arms extended straight out to the side, bring both hands together above the chest while keeping the arms straight hold for a few seconds and return to the straight position

35. CHEST EXERCISE WITH DUMBBELL

36. Repeat the exercises five times initially and follow the advice of the health care providers for increasing the number of repetitions

37. Instruct the mother to bend her elbows, clasp her hands together above her chest and press her hands together for a few seconds . Repeat this at least five times

38. THANK YOU