IMPORTANCE OF POSTNATAL EXERCISES AFTER PREGNANCY

Childbirth is a life-changing experience, but it can also leave new mothers feeling weak, sore, and uncertain about their bodies. Postnatal exercises are a crucial step in recovering from pregnancy and childbirth and restoring overall physical and mental well-being. At phsio360, our expert physiotherapists specialize in guiding new mothers through safe and effective postnatal exercises to support your journey.

What is postnatal exercise?

Postnatal exercises are physical activities that are specifically designed for women to do after childbirth, typically within the first few months or up to a year postdelivery.

Why is Postnatal Exercise Important?

The body undergoes various physical, hormonal, and emotional changes during pregnancy and childbirth. Postnatal exercise aims are:

·        Recover from pregnancy and childbirth

·        Regain strength and tone in the body

·        Improves flexibility and mobility

·        Support breastfeeding and uterine shrinkage

·        Enhance overall physical and mental well-being.

Types of Postnatal Exercises Recommended by Physio360

At Physio360, our postnatal programs are designed with each individual’s needs in mind, prioritizing safety, comfort, and gradual progression. Key exercises we recommend include:

Pelvic Floor Exercises: These exercises strengthen your pelvic floor muscles, preventing issues like urinary incontinence and promoting faster recovery.

Diaphragmatic Breathing: This breathing exercise helps new moms to manage postpartum stress and anxiety.

Gentle Core Strengthening: Strengthening the core muscles helps improve posture, reducing the risk of back pain and other musculoskeletal issues.

Stretching and Mobility Work: Stretching exercises for the back, neck, hips, and legs improve flexibility, relieve tension, and help new moms adapt to the physical demands of childcare.

How Physio360 Supports Postnatal Recovery?

At Physio360 in Chennai, we provide comprehensive assessments and postnatal exercise plans to suit individual needs, especially for mothers recovering from a C-section or experiencing specific conditions like diastasis recti or pelvic floor dysfunction. Our physiotherapists work closely with new mothers to ensure each exercise is beneficial, effective, and pain-free.

1. Why is postnatal exercise essential for recovery after childbirth?

         Postnatal exercise is crucial for helping new mothers regain strength and stability after the physical demands of pregnancy and childbirth.

2. How can postnatal exercises improve core strength?

          Pregnancy can weaken abdominal muscles, leading to core instability and poor posture. Postnatal exercises, such as core strengthening, help restore these muscles, improve posture, and reduce lower back pain.

3. What role do postnatal exercises play in mental well-being?

           Exercise is a powerful mood booster as it releases endorphins, the body's natural "feel-good" hormones. Regular postnatal exercise can help reduce stress and postpartum depression, and enhance overall mental well-being.

4. Can postnatal exercises help with weight management?

             Yes, postnatal exercises aid in weight management by burning calories, improving metabolism, and building muscle. Combined with a balanced diet, regular exercise helps mothers gradually healthily return to your pre-pregnancy weight.

5. Why is pelvic floor strengthening important in postnatal recovery?

          Strengthening the pelvic floor through specific postnatal exercises helps prevent or reduce incontinence, improves bladder control, and supports core stability.

6. How do postnatal exercises benefit back health?

               Caring for a newborn often involves repetitive bending, lifting, and nursing, which can strain the back. Postnatal exercises strengthen back muscles, improve posture, and alleviate back pain.

7. Are postnatal exercises safe for mothers after a C-section?

                Yes, postnatal exercises can be safe after a C-section, Gentle, low-impact exercises can support recovery without putting strain on the incision area, allowing mothers to regain strength while promoting healing.

8. When can a new mother start postnatal exercises?

           Most new mothers can begin gentle postnatal exercises, like pelvic floor strengthening, soon after birth.

9. How does postnatal exercise help with posture correction?

             Pregnancy often shifts a mother’s center of gravity, leading to changes in posture. Postnatal exercises target the core, hips, and back, which are essential for posture alignment

10. Why should postnatal exercises be done under professional guidance?

            Professional guidance ensures that postnatal exercises are done safely and effectively. A qualified physiotherapist, like those at Physio360, can create a customized program that accommodates a mother’s unique recovery needs, ensuring exercises are safe, targeted, and progressive.

Conclusion:

Postnatal exercises are a vital part of a new mother's journey, supporting physical and mental recovery, and rebuilding strength. At Physio360, we're here to support you every step of the way. Embrace this opportunity to prioritize self-care. Start your postnatal exercise journey today!

REFERENCE AND RESEARCH ARTICLE:

Postnatal exercise interventions: a systematic review of adherence and effect

https://pmc.ncbi.nlm.nih.gov/articles/PMC8487169/