Exercise after Delivery
EXERCISE AFTER DELIVERY
After giving birth to young ones, changes are occurred in the body color, shape, forms, muscles, etc. of fair sexes. So, she should need to take exercise for recovering her earlier body. In the beginning, she should take exercise comfortably, but should not exhort suddenly, it may be harmful for her. She should increase its time slowly so that she could get maximum benefits. If she feels pain or difficulties by doing exercises, an expert doctor should be consulted immediately.
After delivery, she should not do any exercise until blood goes on coming out from her vagina. Well, only standing up from the bed, walking little and moving her hands and legs is enough for her muscles.
Exercise of feet and ankles after delivery-
For exercising feet and ankles, first of all she should need to lie down on a carpet on her back and then she should move both her hands and legs closet to each other. After that, she should raise up her right legs slowly up to about 6-8 inches and should hold this condition for little while. After sometimes, she should bring down her leg slowly to the previous posture. Repeat this activity with other leg. This exercise should be done minimum 6 times.
With the help of this exercise, the looseness of her stomach, come after giving birth to young one, can be eliminated.
Exercise of neck and back after delivery-
For this purpose, first of all the woman should need to lie down on her back along with a light pillow under her head. The hands should be kept on her body and the legs should be turned such a way so that the soles could be flat on floor. After that, she should raise her hip up and should try to hold this condition for little while. After that, she should bring down her hips. This exercise should be done minimum 6 times regularly.
For this purpose, she should lie down on a carpet unfolded on the floor and then she should need to see towards roof after putting her hands on the both sides of her body. After that, she should raise up her head so that her chin could touch her chest and hold this condition with counting up to 25. This exercise should be done for minimum 6 times regularly. This exercise provides tightness to the muscles of neck and stomach.
Exercise of hips after delivery-
For this purpose, she should need to lie down on a carpet unfolded on the floor and both her hands should be kept apart from her body. Turn the legs such a way so that soles could be flat on the floor and the angle of 90 degree is being made in between her feet, knees and body. After that, the body should be raised up with the help of hands and legs slowly. Hold this condition with counting up 35. After that, hips and stomach should be brought on the floor slowly. This exercise should be done minimum 6 times. It completes the exercising of the muscles of legs, hips and stomach.
This exercise is also done for the muscles of stomach, hips and legs. For this purpose, the performer should be lied down on a carpet unfolded on the floor. Both the hands should be spread on the floor and the legs should be contracted as much as start touching her chest. After that, bend the knees such a way that right knee could come on the floor first. This condition should be hold up to counting 25. After that, the performer should need to take back of her previous position slowly. Now, this activity should be done with other side.
In fact, walking is considered as the best exercise after delivery. After three weeks of delivery, the woman can go outside for walking. The body should be straight while walking and she should need to walk with small steps. She should move her shoulders, elbows and wrists while walking. She should touch her chin with chest and hold the breath as well as long breath should be taken.
After that, she should stand with the support of wall. Keep one leg in front of other. Then, she should try to contract the muscle of her thighs as well as should try to contract her anus and vagina as in case of holding stools and urine. This activity should be done 5-6 times and should be done up 1 minute.
Along with it, she can contract the muscles of her stomach too.