POSTPARTUM means the time after childbirth.

POSTPARTUM PERIOD
● Begins immediately after childbirth as the mother's body incl hormone levels and
uterus size, return to a non-pregnant state.

● it also refers to the first six weeks following birth.

EXERCISE
● Is an activity that requires physical effort. It is carried to improve health and fitness.

POSTPARTUM EXERCISES
● A series of physical exercise that are performed by the postnatal mothers to bring
about optimal functioning of all system, prevent complications and important part of
their recovery.

BENEFITS OF POSTPARTUM EXERCISES

● Help restore and improve muscle strength and firm up body.
● raises the energy level and improves sense of wellbeing.
● Promote postnatal weight loss. (Recommended 1 kg
per week)
● Improve cardiovascular fitness.
● Improves bladder control and less urinary incontinence
● Prevent separation and weakness of the abdominal muscles
● Prevents aches and pain
● Improve the mood, relieve stress and help prevent postpartum depression.
● Improves quality and quantity of sleep.

NOTE: It is important to consult a healthcare provider for medical clearance before exercise,
especially if a mother had a c-section or experienced a complication during pregnancy or
birth.

GUIDELINES WHEN PERFORMING POSTPARTUM EXERCISE

• Take time to warm up and cool down.
Begin slowly and increase pace gradually.
• Drink plenty of fluids.
• Wear a supportive bra and wear nursing pads if breastfeeding mother.
• Stop exercising if you feel pain.

ABDOMINAL BREATHING
● Assume a supine position with knees bent.
● Inhale through the nose, keep the rib cage as stationary as possible, and allow the
abdomen to expand.
● Then contract the abdominal muscles while exhaling slowly through the mouth.
● Instruct her to place one hand on the chest and one hand on the abdomen while
inhaling.
● The hand on the abdomen should rise and the hand on the chest should remain
stationary.
POSTPARTUM means the time after childbirth.

POSTPARTUM PERIOD
● Begins immediately after childbirth as the mother's body incl hormone levels and
uterus size, return to a non-pregnant state.

● it also refers to the first six weeks following birth.

EXERCISE
● Is an activity that requires physical effort. It is carried to improve health and fitness.

POSTPARTUM EXERCISES
● A series of physical exercise that are performed by the postnatal mothers to bring
about optimal functioning of all system, prevent complications and important part of
their recovery.

BENEFITS OF POSTPARTUM EXERCISES

● Help restore and improve muscle strength and firm up body.
● raises the energy level and improves sense of wellbeing.
● Promote postnatal weight loss. (Recommended 1 kg
per week)
● Improve cardiovascular fitness.
● Improves bladder control and less urinary incontinence
● Prevent separation and weakness of the abdominal muscles
● Prevents aches and pain
● Improve the mood, relieve stress and help prevent postpartum depression.
● Improves quality and quantity of sleep.

NOTE: It is important to consult a healthcare provider for medical clearance before exercise,
especially if a mother had a c-section or experienced a complication during pregnancy or
birth.

GUIDELINES WHEN PERFORMING POSTPARTUM EXERCISE

• Take time to warm up and cool down.
Begin slowly and increase pace gradually.
• Drink plenty of fluids.
• Wear a supportive bra and wear nursing pads if breastfeeding mother.
• Stop exercising if you feel pain.

ABDOMINAL BREATHING
● Assume a supine position with knees bent.
● Inhale through the nose, keep the rib cage as stationary as possible, and allow the
abdomen to expand.
● Then contract the abdominal muscles while exhaling slowly through the mouth.
● Instruct her to place one hand on the chest and one hand on the abdomen while
inhaling.
● The hand on the abdomen should rise and the hand on the chest should remain
stationary.
HEAD LIFT
• Assume a supine position with knees bent and arms out-stretched at the side.
• Inhale deeply to begin then exhale while lifting the head slowly.
• Hold position for a few seconds then relax.

Modified Sit Ups

● Assume a supine position with knees bent and arms out-stretched at the side.
● Raise head and shoulders as hands reach for knees
● Raise shoulder pnly as far as the back will bend. Waist must stay on the floor

KNEE AND LEG ROLLS

• Lie flat on the back with knees and feet flat on the floor or bed.
• Keep shoulders and feet stationery and roll knees to touch first one side of the bed then the
other.

CHEST EXERCISES
● Lie flat with arms extended straight out to the side then bring the hands together
above the chest while keeping the arms straight.
● Hold for a few seconds and return to the starting position
● Bend elbows, clasp hands together above chest, and press hands together for a few
seconds.

KEGELS EXERCISES
● Sit, stand or lie on your back with your knees bent and legs comfortable apart
● Gently tighten and relax the muscles of perineum (pelvic floor muscles).
● Hold the contractions for ten seconds. Then release slowly.

Instruct mother to repeat each exercise up to five minutes twice a day, at first then gradually
increase as the mother gains strength.

WARNING SIGNS: WHEN TO STOP POSTPARTUM EXERCISE

• Increased fatigue
• Muscle aches and pain
• Changing color of lochia from pink to red
• Heavier lochia flow
• Lochia starts flowing again after it had stopped