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Women's Health

Maternity

After Delivery

Exercise

Following delivery, you will likely be anxious to return to your pre-pregnancy weight and activity level. Exercise can help, but give yourself time to allow your body to heal from childbirth and to just enjoy getting to know your new baby. There are a few exercises you can start almost immediately following childbirth that will help you to heal and resume muscle tone in your pelvis and stomach.

  • Kegel Exercises - Tighten the muscles that you use when you pass urine. Pretend that you are stopping the flow of urine once it has started. Tighten the muscles for a count of five, then relax. Gradually hold the muscle longer. Repeat as often as you want. This exercise will strengthen the vaginal and pelvic muscles, and will prevent urine from leaking when you cough or sneeze.
  • Pelvic Tilt - Lie on your back with your knees bent and feet flat on the floor. Tighten your rectal muscles and pull your stomach in. Your back should feel pressed to the floor. Do this five to ten times a day. This exercise will help to tone and strengthen the stomach and pelvic muscles.
  • Walking - Always a good form of exercise, leisurely walks will help you to tone muscles stretched during the past nine months as well as prevent constipation and painful gas. If the weather permits, dress your baby appropriately, put her in a stroller, and bring her along. You will both enjoy the outing!