Do not be in a hurry to flatten your abdomen by beginning strenuous exercises right after childbirth. Regaining your original muscle tone takes time, and it is important to proceed cautiously.
Strengthen the pelvic floor muscles first with vaginal contraction exercises. Alternately contract and relax the sphincter muscles around the opening to the vagina. These exercises increase circulation and will aid healing, restore lost sensation, and tighten vaginal muscles.
Back-lying pelvic tilting poses may be practiced in conjunction with the vaginal contraction exercises. With knees bent, exhale and press the lower back into the floor while contracting the vaginal muscles. This will begin to strengthen stretched abdominal muscles.
The abdominal muscles are in a weakened state, and need to be gradually and consistently strengthened. A hernia, or rupture caused by the separation of the rectus muscles of the abdomen, can occur during pregnancy or childbirth. If you notice a small bulge in the abdomen, do not attempt abdominal strengthening poses, and inform your physician.
The back muscles are sensitive after birth and can be easily over strained. The ligaments are softened by relaxin, and the sacroiliac joint may be unstable. To protect the spine, do abdominal tightening exercises in a back-lying position.
After a Caesarean birth, it is necessary to wait six weeks before beginning a ular exercise program.
Three weeks wait is sufficient after a vaginal birth. Begin with the seated forward bending poses covered in Chapter 6. Place loosely rolled blankets on your thighs, relax forward, and rest the chest and forehead on the blankets. Twisting poses are the next group of poses to add. The twists in this chapter can be supplemented with those in Chapter 7. Both twists and forward bends massage the uterus. This massage helps the uterus return to its normal size. When energy begins to return, performing the standing poses in Chapter 3 will help regain lost leg strength and endurance. The abdominal strengthening poses in this chapter may be added next.
The shoulder stretches in Chapter 2 will help relieve the neck and shoulder tension caused by nursing and carrying your baby. While nursing your baby, use pillows for support, and arrange yourself in a balanced, comfortable position.
The shoulder stretches in Chapter 2 will help relieve the neck and shoulder tension caused by nursing and carrying your baby. While nursing your baby, use pillows for support, and arrange yourself in a balanced, comfortable position.
Taking time for a daily period of reflection and relaxation can be an invaluable aid in adjusting to the demands of new motherhood. Relaxation poses can renew lost energy and may be enjoyed with the sleeping baby.
