Role of Postnatal Exercise After Pregnancy

Its is essential to start pelvic floor exercises or post pregnancy exercises within 6 hours of the delivery to regain the effectiveness of these streched musles as soon as possible. The contarction might be felt only round the anus. Encourage the mother to rehearse the contraction 4-5 times at frequent intervals during the day. The mother may be afraid to test because of the lochia (postdelivery discharge) or pain of stiches. Postnatal exercises will raise the circulation, promoting healing and removing inflammatory exduate that will in turn relieve pain because muscles happen to be streched it is important to tighten and relax slowly. The amount of cotraction should be incresed to 50 daily in small group of 5 at a time and associated with a daily activity, e.g. when washing hands, feeding baby. Interferential treatments are very useful in re-educating the pelvic floor muscles minimizing pelvic pain reduction.

AIMS OF PHYSIOTHERAPY MANAGEMENT
Electrotherapy for lower pelvic pain, perineal pain, musculoskeletal discomfort , pain arising because of circulatory problems and incontinence.
Manual therapy for musculoskeletal dysfunction.
The important ones are pelvic floor exercises, which you might start soon after delivery. These exercises lessen the possibility of lasting stress incontinence and help to ease lower pelvic pain . Besides they firm up the muscles from the vagina to make sexual activity more pleasurable.
Abdominal exercises to improve tone of muscle.
Establishing Breast feeding.
Advice with regard to everyday functional activities for example baby bathing, lifting or carrying, cot or pram heights etc.
Posture correction and ergonomic advice.
Relaxation exercises to lessen tension and maternal fatigue.
Psychological counselling.

STRENGTHENING THE ABDOMINAL MUSCLES
Immediately following the birth, the musles are slack, and intra-abdominal pressure is reduced. The ladies is concerned about 5 months pregnant. Using the help of postnatal exercises ,Abdominal muscles might take 6 weeks to return to the pre- pregnant state. Diastasis from the rectus abdominis, women lies in crook lying using the lumber spine flattened and also the head is lifted to create an abdominal contraction. Strengthening exercises are:

 Crook lying, Pelvic tilting.
 Crook lying, tighten the stomach muscles, lift head and shoulder minimizing slowly.
 Half crook lying, hip hitching along the side of the straight leg.
 To work the hip extensors which help to keep the backward/ forward pelvic tilt.
 Prone lying, alternate leg raising and lowering.
 Prone lying, tighten the buttocks, hold for count 10 and rest.
 The stomach muscles should be contracted released slowly in the beginning and jerking must be avoided.
POSTNATAL EXERCISES
Postnatal exercises are essential for you to regain the effectiveness of your abdominal muscles, following the birth of your baby as strong muscles help prevent back injury, prevent abdominal organs from " dropping forward" through insufficient support and help you to definitely regain a flat stomach. You'll find your pelvic floor muscles by stopping and starting the flow of urine whenever you urinate. The squeezing that stops the flow of urine would be the pelvic floor muscles contracting. Now try contracting and relaxing your Kegel muscles while sitting at the desk, driving inside your car and watching television! Aim for an objective of 100 Kegels every day.
Almost ever women experience trouble bringing their abdomen to its original tone and size after childbirth. Postnatal exercises, a mix of Kegel and abdominal exercises works. This change in a most women's bodies is a result of the laxity of the abdominal muscle wall. You should remember that your body has simply changed, and never necessarily for the worse. Post natal exercises can help your abdomen go back to its original size.
The pelvic floor is really a "sling" of muscles that supports your organs, e.g. your uterus, bladder and kidneys. To help keep the pelvic floor (also known as the Kegel muscles) strong, you have to exercise them.
Women commonly experience muscle and pain and post pregnancy pain listed here are contributing factors:

Weakness of the lower abdominal both in vaginal and caesarian deliveries.
 Long periods spent sitting while feeding the infant can contribute to tightness within the upper body.
 The presence of the hormone relaxin within the weeks post delivery whilst breast feeding loosens ligaments that are then more prone to spains and strains.
In case your muscles are weak, focus on the regaining the strength by performing "Pelvic tilt" prior to trying anything harder.
Pelvic Tilt-: Lie lying on your back, knee bent up and feet flat on the ground. Place hands on your stomach to be able to feel the tightening muscles. Gently tighten your ab muscles and push the arch of the back towards the floor. Squeeze your bottom tight. Contain the position till the count of 6, after which relax.

 Elbow to Knee lifts-: Gently bring one knee as well as your opposite elbow together. Then bring your other elbow and knee together. Build up to 20 rep, altering sides.

 Ab Crunch-: Lie lying on your back with your knees bent, feet on the ground and ankles pressing recorded on the floor. Hold both hands behind you head after which raise your head while you contract your ab muscles. Breathe properly and build up to 10 rep.

 Sit-Ups-: Lie lying on your back with your knee bent and hands alongside your face. Sit up and touch you knee. Swing both hands up into the air repeat a minimum of 10 times.

 Elbow towards the Floor-: Sit on the floor, knee bent and hands together right in front. Slowly lean backwards, pressing each elbow for the floor. Repeat 2 one both sides, and gradually work to your starting position. Repeat the entire sequence, working as much as 10 repetitions.

Reach your toes-: Lie on the ground with your hands just above shoulders and bend your hips which means that your legs are vertical and crossed at the ankle. For a beginner, you are able to bend your legs in the knees.Lift your head and shoulders started, gently reach up towards your toes and go back to the starting position. Build up to 12 repetitions.

 Stomach Tightener-: Lie on the ground, knees bent and arms sitting on your thighs.Lift up slowly, sliding both hands up your thighs towards the knees. Breathe out as you lift up. Build up to at least 12 repetitions.

 Bi-cycling on Elbows-: Lie in your elbows and keep your back on the floor. Now tighten your ab muscles and alternatively kick your legs in front of you. Repeat Ten times on each leg.

 Leg Stretch: Lie flat on the ground and hold the knees towards your chest. Place both hands just below your knee for support. Raise your other leg started at 45 degree angle, pushing your back to the floor.You are able to leave your head on the ground or lift your head and shoulder started, as your stomach muscles become stronger. Change legs. Repeat Ten times alternating legs.

 Elbow to opposite knee-: Lie lying on your back, knee bent near to the chest, arms behind head and elbows touching the ground. Straighten right leg forward, slightly started. Lift head, touch opposite elbow to left knee. Repeat on opposite side. Working as much as 15 repetitions.
They are some of best post-natal exercises. As pregnancy and childbirth can weaken the pelvic floor muscles which support your bladder, it is crucial that you make Kegel a part of your exercise routine routine. Postnatal exercises strengthens muscles that contain the bladder and many other organs in position.

PHYSIOTHERAPY FOLLOWING CAESAREAN SECTION

First day postnatal exercises:
Breathing exercises.
Huffing having a pillow held within the wound.
Foot and leg exercises are carried out to assist circulation.
Teach mother how you can move about and to roll to the side for getting in and up out of bed.
Feeding the baby in the bed- possess a pillow under the thighs to avoid sliding down as well as an extra pillow underneath the knee on the side of feeding.

Second day postnatal exercises:
Add pelvic floor exercises.
Straight abdominal exercises.
Pelvic tilting.
Continue breathing exercises.
Standing, stretch tall,tighten buttocks.
Walk tall to avoid backache.

 Subsquent days:
 Progress postnatal exercises across the same lines as for the vaginal delivery.
 Stitches are usually out by 7 days.
 Abdominal contractions are important to maintain mobility from the healing tissue in addition to increasing circulation to advertise healing.