Antenatal and postnatal class: Postnatal exercise
Transcript
Title：Antenatal and postnatal class: Postnatal exercise
Narrator: During pregnancy, mothers gain weight, ligaments and joints are loosen, abdominal muscles are stretched. After delivery, it takes some time for the body returning to normal .
Postnatal exercises help you tone up the lax abdominal muscle and prevent low back pain.
Mothers can start doing postnatal exercise 24 hours after a normal delivery. Mothers having a caesarean section should consult physiotherapist or doctor before starting exercise.
When you exercise, keep normal breathing. Start with gentle exercises and step up the exercise level gradually .
Physiotherapist: Here are the exercises for lower back.
Narrator: First lie on your back with knees bent and feet flat. Roll both knees to left close to the mattress. Hold for a few seconds. Then roll the knees to right. Repeat several times.
Physiotherapist: Here are exercises to tone up abdominal muscles.
Narrator: Abdominal muscles have two main groups; the deep or transverse abdominal muscles, and outer abdominal muscles.
It is important to strengthen the deep group of muscles first as this reduces the strain on the back. Once these muscles are strong, you can tone up the outer abdominal muscles.
After delivery, you can carry out these exercise while sitting or lying down once you feel well.
First, breathe normally. When breathing out, gently draw in your lower abdominal muscles and tighten the pelvic floor muscles.
Hold for a few seconds then relax.
Do not hold your breath while you exercise. Keep breathing normally.
Repeat several times, with a few seconds interval. Then increase the muscle tone gradually. Hold the muscles in for a maximum of 10 seconds and repeat up to 10 times.
Once getting used to doing the exercise lying down, you can do it while sitting or standing and try the next exercise.
First, lie on the back with knees bent and draw in the abdominal muscles. Then gently tighten pelvic floor and hip muscles, Tilt the pelvis back so that the back is flat on the mattress.
Hold this position for a maximum of 10 seconds, then relax.
Repeat 10 times as a set. Perform 2 sets a day.
Breathe normally. Do not hold your breath.
When you can complete the set of movements smoothly, you can try to raise your head as you tighten the abdominal muscles. Hold this position up to 5 seconds then relax. Repeat 10 times as a set. Perform 2 sets a day.
Beware if your abdomen bulges when you raise up your head. This means that the muscle is still not suitable for doing this exercise. Persist doing the exercise without raising the head.
If getting used to the exercise with head raised, try lifting up the shoulder at the same time. Reach the knees with your hands. Hold this position for 5 seconds, then relax.
You can tone up the abdominal muscle on both sides alternately.
Lift your head and shoulder. Bring the right shoulder pointing towards the left knee. Then both hands touch the left knee. Hold for 5 seconds, then relax. Then repeat the exercise with your hands touching the right knee. Repeat 10 times as a set. Perform 2 sets a day.
Shortly after delivery, abdominal muscles are still weak, joints and tendons at the back are still lax. Apart from doing postnatal exercises, mothers should also pay attention to their postures
When lifting an object, avoid bending your back. To lift objects, bend knees, then straighten the legs to rise.
Whenever you lift up your child, carry objects or do housework, tighten the abdominal and the pelvic floor muscles. This helps reduce the strain on your back.
Don’t try sit ups or lifting both legs when lying on your back as these may hurt your back.
Mothers can resume physical activities after delivery. Start with a gentle activity like walking for 10 minutes. Then, increase the length and intensity of the activity gradually.
Once your abdominal and back muscles become stronger, you can try more strenuous exercise, like running or jumping. Listen to your body when you work out and follow your own pace.
Mothers can join postnatal exercise classes organized by the Department of Physiotherapy in Hospital Authority.
If you have problems with abdominal or back muscle, you should consult healthcare professionals.
The film is produced with the information and support from the physiotherapy departments of Hospital Authority
Produced by Family Health Service, Department of Health