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MICKEY MEHTAS

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POST PREGNANCY EXERCISES

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POST PREGNANCY EXERCISES It is common to gain loads of weight during pregnancy. However, it becomes a really difficult to lose it later on. Also, it is very difficult to reverse back the irreversible physical changes that occurred in the body during the stages of pregnancy. However, appropriate post pregnancy exercises can help you relieve a great deal from the extra pounds that you have put on, in the gestation phase and also prevent further unwanted physical changes. These exercises will make you feel fit and active after a long phase of pregnancy. When to begin? The most commonly asked question about post pregnancy exercises is when to begin with it. You may begin with the exercises once you are physically fit and mentally prepared. However, consult your gynecologist before you begin with anything. Rule out all the possible risks. Remember not to over exert yourself and go with lighter to moderate mode. Ideally, you can begin after six-week of your delivery.

Pre - preparation for Exercises The first and foremost preparation is mental preparation that you are going to stick to your fitness regime. Until and unless you are fully prepared both on mental and physical levels do not take up the routine.

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Also ensure that there is no risk issue if you are exercising after your delivery as many caesarian cases are restricted to such activities for certain time period. Also make sure that you wear right fitting inner wear and loose cotton clothes while post pregnancy exercises in order to get back in right shape. PELVIC FLOOR STRENGTHENING EXERCISES Kegel Exercise Benefits: Pelvic Floor Strengthener exercise is basically meant to improve your pelvic region circulation. It also helps in maintaining your vaginal canal in shape. Method: Lie down on the floor on your back. Now bend your knees, keeping your feet on the floor. Try tightening your vaginal muscles as if you are hindering a urinary flow. Hold on for few seconds. Repeat it two or three times. Head and Shoulder Raises Benefits: Head and Shoulder Raises exercise helps in shaping the flabby abs. Method: Lie down on your back while keeping your knees bent and supporting backside of your head with your hands. Once you are in right and stable position, take a deep breath. Now as you exhale tighten your abdominal muscles simultaneously lifting your head and shoulders off the ground. Go back in original position. Repeat it five times.

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Pelvic Tilt Benefits: Pelvic Tilt helps in realigning body and bringing it back in right posture. Method: Lie on your back on an even surface and bent your knees without leaving contact of your legs with the floor. Deeply inhale and let your abs muscles expand. Hold for some time. Now as you exhale out, simultaneously raise your tailbone towards your navel. However while doing this make sure that your hips are on the floor. Now squeeze your butts for sometime and release after few seconds. Repeat it five times.

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BACK EXERCISES A pregnant lady undergoes several physical changes in her body. One of the most important changes is the change in the centre of gravity in her body. As the pregnancy matures, the centre of gravity starts tilting towards the back side bringing the entire body weight concentrated on the back. This gradually leads to the back overloaded with the entire body weight, leaving the pregnant lady in extreme back pain. What are the benefits? Almost half of the entire population of women who undergo pregnancy suffer back ailment. Simple stretch exercises of the back during pregnancy help in avoiding stiffness of the lower back and distribution of concentration of weight in surrounding area, relieving the back from extreme pressure of the fetus body weight as well as own body weight. These exercises also help you strengthen your back muscles, so that you can bear the excess load. Before You Start Back Exercises In case you are pregnant and planning to proceed with back exercises, make sure to consult your gynecologist to rule out any possible risk. Also, make sure that you begin with very light exercises. After first trimester avoid all the exercises that require you lying on your back. Avoid over exertion and in case you feel something unusual, do not hesitate consulting your doctor.

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Cat back stretch

Benefits: It strengthens as well as makes your entire back flexible. Method: Support your entire body on your knees and palms. After getting down on your fours completely flatten your back and align them from neck to tail. Gradually start arching your back from tail to shoulders. Hold for some time. Come back to original position. Repeat a few times. Heel sits Benefits: It stretches your lower back and butts. Method: Get down on your bend knees. Now stretch your hands ahead of you and place your palms flat on the floor. Gradually swing back on to your heels with your knees comfortably apart. Now as you sit back, move your fingers frontward increasing the stretch. Do with one arm at a time. Do not repeat more than 3 times. Trunk twist Benefits: It stretches your back as well as upper torso. Method: Sit comfortably on the floor with both your legs crossed. Now hold your left foot with your left hand and place the right hand on the floor for support. Now gradually twirl your upper torso in the right direction. Hold for few seconds. Repeat with another hand.

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Rocking back arch

Benefits: It stretches and strengthens the muscles of the back, hips and abdomen. Method: Get down on all your fours. Make sure while doing so you evenly distribute your weight on your hands, knees and back. Also pay heed that your back is not arching. Now swing back and forth moderately. Return to your original position. Repeat few times. ABDOMINAL EXERCISES bdominal exercises are very important during pregnancy not because they help in shaping your abs but because they help in strengthening your spine in order to reduce the back aches. These exercises are also meant for promoting good posture and support your body. It is very important to understand that the abdominals are actually a set of muscles working together to allow you to twist, turn, and bend and in order to smoothly carry on these activities, a proper regime for the maintenance of abdominal muscles is vital during pregnancy. What are the benefits? Apart from keeping your abdominal muscles fit and fine to twist, turn, and bend, the abdominal exercises during pregnancy also goes a long way in preventing diastasis recti, the separation of the connective tissue of the abdomen, which is a very common phenomenon during pregnancy. They also check on your postures and help in preventing accumulation of strain at a single place.

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Before You Start Abdominal Exercises In case, you are planning to begin with your pregnancy abdominal exercises, make sure you keep few things in concern. First of all, get checked by your gynecologist that your abs exercises are safer for you in every manner. Try not to over strain yourself. Also, avoid exercises that require you to lie on your back after first trimester as these can hinder oxygen for you and your baby. Abdominal Contractions Tilt against pillows or an exercise ball to keep your back aligned. Place your hands on your stomach and deeply inhale. Completely fill your chest and stomach with air you inhale. Now strain and contract the abdominal wall and exhale out till your lungs are completely vacant. Pelvic Rocking Support your entire body on your hands and knees. Now slant your pelvis under by constricting the inner abdominal muscles carefully. Carefully avoid arching your back. Hold this position for few seconds. Side Bending Support your entire body on your hands and knees. While holding yourself on them, slightly crunch your oblique muscles by moving your shoulder and hip towards one other. Do it on both the sides. Roll-backs Sit erect with your knees curved before you but your feet placed on the floor. Now, gradually bow back as far as you are able to hold on. Stay for some time and then slowly roll back up. Incase you need additional support, clutch your thighs with your hands or place your hands on the floor.

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