How To Exercise Safely As A Postpartum Mother

Everyone knows that exercise is essential to improving health, especially for mothers who have just given birth. Follow this article closely for detailed information on how to start exercising safely, including how long you should wait.

When can postpartum mothers start exercising?

Let’s start by tackling the most frequently asked question: How many months should mothers wait after giving birth before starting their exercises? We will provide a detailed two-part answer to this question.

  • After a natural birth, allow your body to recover; within 1-2 days, you can start to move your body lightly, such as walking to the bathroom. Then, after a week or so, you can go straight to the step-by-step exercise if you don’t feel pain.
  • After a Caesarean section, wait for the wound to heal completely and rest the body until your body is strong. This usually takes six weeks or more.

DO And DONTs For Exercising Postpartum Mothers

  • Do not do exercises that require a lot of strength, such as running or going to the gym; you should start with mild light exercises.
  • If you feel any breast pain, you must stop exercising immediately because it may affect breastfeeding.
  • If you have problems urinating during the postpartum period, avoid exercises focusing on the pelvic floor. Remember to see a doctor for a proper diagnosis
  • If you feel pain in the wound, whether by natural or cesarean section, you must stop immediately.

Recommend Exercises For Mothers After Giving Birth

1. Abdominal and Perineal Exercises

Lie flat on the floor with your legs bent on both knees, clench your butt and tuck your abs. Gently lift your buttocks so it stays off the floor for about 10 seconds, then lie down again. Repeat ten times.

2. Arm and Shoulder Exercises

Stand straight, facing the wall with your legs shoulder width apart and with both hands pushing against the wall. Lean your body in a push-up-like position. Then push against the wall, exhale and hold for five seconds, then push your hands straight away from the wall and inhale. Repeat ten times.

3. Back Muscle Exercises

Stand up straight, legs slightly apart, arms behind you. Put your hands together, slowly bending down, your arms still clasped behind your back but pushed as high as you can. Take a few deep breaths in and out, then slowly raise your head and repeat.

4. Pelvic Floor Exercises

Keep both your knees and hands on the floor, your legs separated by one ruler, tensing the buttocks muscles. Then bend your back to raise it for ten seconds, relax your muscles and slowly bend your back down accordingly. Repeat until satisfied.

Exercise is a perfect way to rejuvenate your body after giving birth so all postpartum moms can try this. Staying fit is not only great for your good health but also key to making you physically and mentally ready to raise children with happiness.

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