After giving birth, doing exercises would be the last thing on any new mama’s mind. Who would want to lift a finger after weeks of sleep deprivation, never-ending night feeds or diaper changes, and carrying the little bub most of the day?
We know you are tired momma, but you need to get moving because small movements will make you recover faster and help you avoid post-birth health woes. Even the World Health Organization says “women should be encouraged to mobilize as soon as appropriate following the birth.
Here are some easy exercise ideas that you can try even while busy caring for the baby.
1. Walking
What it's for: Say goodbye to postpartum edema
Most moms usually experience edema or water retention, or what we usually call manas in Filipino. This is because a woman’s body, during pregnancy, produces 50 percent more blood and body fluids for the baby’s growth. Post-birth, these fluids can’t just suddenly disappear from the body.
Your feet and legs will be swollen but please consult your OB-Gyne if anything feels and looks unusual. Doctors usually advise comfortable walks around the house to help normalize blood circulation and lessen the swelling. Start with 10 steps in your living room, gradually increasing the number of steps. OB Gynes also recommend elevating your legs to decrease edema.
2. Diaphragmatic breathing
What it's for: Exercise vs. postpartum depression
Postpartum depression affects at least 13 percent of women globally and is considered a significant public health problem. Move more to protect your mental health. Remember that when you exercise, your body produces hormones that are good for you.
Breathing exercises can help you calm down and even strengthen your core after a hard labor. Try Diaphragmatic breathing, which toughens up your diaphragm and induces relaxation that can decrease stress levels and stabilize your blood pressure.
Get inspiration here:
Even when lying down, you can also do some exercises. In between baby’s naps, while lying down, change positions from left to right to help your abdomen regain some strength. This is a good movement point especially for those who just underwent Cesarean delivery. After light exercises, get wrapped in this anti-stress heat pack body wrap. This will surely help you cope with the sleepless nights and even increase your milkflow.
3. Arm and hand stretches
What it's for: Say goodbye to wrist and hand pain
Carrying your baby with utmost care like using your wrist to protect the newborn’s neck will put a pressure on your carpals. Add edema to the equation and you’ll most likely experience carpal tunnel syndrome and thumb tendonitis (De Quervain’s Tenosynovitis), which may make your thumb and side wrists really feel painful.
Norfolk and Norwich University Hospitals in the UK suggests the following exercises to help ease or prevent the pain.
Frequency: 3 – 4 times a day. Stop any exercise if it causes pain (a gentle stretching feeling is normal).
A. Reach both hands above your head - slowly make a fist and then open your fingers 5- 10 times. You can also do this exercise squeezing a sponge ball to lessen the amount of fluid in your hands.
B. Sitting with good posture, open your shoulders and arms out a few times every hour. This will help your circulation.
C. Sitting up straight and keeping your head level, gently pull your chin straight in. This may give you a stretch at the back of your neck. Hold for a few seconds, repeat 5 times.
4. Neck stretches
What it's for: Breastfeeding back pain (clogged ducts plus endless feedings!)
Cradling your newborn baby for hours may mean more back pains. Clogged ducts may also harden parts of your back and chest. To prevent these pains, try shoulder rolls and stretching.
An expert also advises side-to-side neck stretches to help relax those stressed-out muscles.
“Necks are easily compromised and often cause pain to radiate down the arm to the wrist. Stretch your neck to the right side. Hold for 30-60 seconds, then look down towards your armpit and hold 30-60 seconds. Then back to first position and hold 30-60 seconds. Repeat on your left side,” writes personal trainer Heather Tyler.
Another tip: Get a breastfeeding pillow to avoid uncomfortable feeding sessions. This nursing pillow is worth the investment.
If you’re ready to move more, you may also get professional help. Don’t forget to secure your doctor’s clearance before doing any exercise.
