POSTNATAL

EXERCISE
DEFINITION…
• A series of physical exercises that are performed by the
postnatal mother to bring about optimal functioning of all
systems and prevent complications.
PURPOSE…
◦ 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
◦ To minimize the risk of puerperal venous thrombosis by promoting
circulation and preventing venous stasis
◦ To prevent back ache.
◦ To prevent genital prolapse
◦ To prevent stress incontinence of urine.
 WARNING SIGN OF POSTNATAL
EXCERSICE
◦ 1. Heavy PV bleeding
◦ 2.Headache
◦ 3. Chest pain
◦ 4. Dizziness
◦ 5. Dyspnea { SOB }
TYPES OF EXERCISE…
◦ TYPES OF EXERCISES
◦ ABDOMINAL EXERCISES
◦ CIRCULATORY EXERCISES
◦ PELVIC FLOOR EXERCISE
◦ CHEST EXERCISES
ABDOMINAL EXERCISE…
◦ I. ABDOMINAL BREATHING.
◦ Asupine position with knees bent.
◦ 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.
◦ 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.
HEAD LIFTING…
◦ Lie supine with knees bent and arms out stretched at her
side
◦ Inhale deeply at first and then exhale while lifting the head
slowly to hold the position for few seconds and relax.
HEAD & SHOULDER RAISE
◦ On the second postpartum day
◦ Lie flat without pillow and raise head until the chin touches the chest
◦ On the 3rd postpartum day instruct: To raise 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.
LEG EXERCISES…
◦ It begins on the 7th postpartum day.
◦ Lie down on the floor with no pillows under the head.
◦ Point toe and slowly raise one leg keeping the knee
straight.
◦ Lower the leg slowly.
◦ Gradually increase to ten times each leg.
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
 KNEE & LEG ROLLING…

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.
◦
ABDOMINAL TIGHTENING & HIP
HITCHING…
◦ 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.
◦ Lie on the back with one knee bent on the other knee straight.
◦ Slide the heel of the straight leg downwards thus lengthening.
◦ Shorten the same leg by drawing the hip upwards to ribs on the same side
◦ Repeat up to 10 times
CIRCULATORY EXERCISES…

FLOOR AND LEG

EXERCISES
◦ Sit or half lie with legs
supported
◦ Bend and stretch the ankles
at least 12 times
◦ Circle both feet at the ankles
at least 20 times in each
direction
◦ Repeat for 12 times
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.
◦ Hold the contractions for 10
seconds.
◦ Repeat up to 10 times
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.
 CONCLUSION
◦ 1.
THANK YOU…