Post Natal Exercise

SISTER NIVEDITA GOVERNMENT NURSING COLLEGE
IGMC, SHIMLA
SUBJECT : OBSTETRICS AND GYNECOLOGICAL NURSING
PROCEDURE : POSTNATAL EXERCISE
SUBMITTED TO: SUBMITTED BY:
Mrs. Prema Negi Archita Sharma
Lecturer MSc. (N) 1st Year
Obstetrics and Gynaecological Nursing SNGNC, IGMC
SNGNC, IGMC Shimla
Shimla
SUBMITTED ON:
POST NATAL EXERCISE
INTRODUCTION:
Physical activity and exercise during pregnancy and postpartum have been proven to
have beneficial maternal, foetal and neonatal health outcomes. These include reduced
risk of excessive weight gain, gestational diabetes mellitus, preeclampsia, preterm birth,
delivery and newborn complications, and postpartum depression. Mothers who engage in
regular physical activity/exercise as a healthy lifestyle choice tend to have families who
engage in regular physical activity.
DEFINITION:
Post natal exercises are the exercises that are performed in the postnatal period, in order to
strengthen floor and abdominal muscles and prevent complications i.e. till six weeks after the
birth of the baby.
IMPORTANCE OF POST NATAL EXERCISES:
To strengthen muscles that were during labour or pregnancy i.e. abdominal and pelvic floor
muscles.
The purpose of performing these exercises is to:
 reduce excessive fat.

 maintain figure, shape of breasts and secure adequate milk supply.
 promote woman’s rapid recovery of strength.
 increase general circulation and prevent complications.
 prevent backache.
 prevent genital prolapse and stress incontinence of urine.
 correct posture.
PREPARATION FOR POSTNATAL EXERCISES:
 Explain to the woman the purpose/importance of postnatal exercises.

 Explain the guidelines.
 Describe the procedure.
 Take consent.
 Prepare the area for excercise; i.e. a firm bed or a mat and a pillow.
 Ensure privacy.
GENERAL INSTRUCTIONS
 Before starting and after finishing exercises, the mother must practice deep breathing.
 Never hold breath while performing an exercise.
 Relax all muscles at the finish of each exercise.
 Exercise must be done in a controlled and rhythmical manner.
 If the mother feels tired after exercise, she should be advised to practice them less
strenuously.
TECHNIQUE OF PERFORMING SELECTED POSTNATAL EXERCISES
1. Head Raising
This is done to provide early strengthening of abdominal muscles that were weakened during
pregnancy:
 Lie on back with arms at sides.

 Bend knees so that the feet are flat on the floor.
 Tuck chin to chest.
 Raise head.
 Keep chin tucked to the chest.
 Lower head.
HEAD RAISES
2. Trunk Rotation
This is performed in order to strengthen the abdominal muscles:
 Lie on back.
 Flex and pull both knees toward chest.
 Place arms resting on floor/bed perpendicular to body.
 Don’t let the feet touch the floor.
 Twist pelvis and both legs to left until bottom leg touches floor.
 Keep knees bent and both shoulders flat on the floor.
 Return pelvis and legs to starting position.
 Keeping knees bent
and both shoulders flat
on the floor, twist
pelvis and both legs to
right until bottom leg
touches the floor.
TRUNK ROTATIONS
3. Gluteal Setting
This is performed in order to exercise muscles of the pelvic floor. It will help in increasing
the blood circulation to the perineum thereby enabling rapid healing. It will also aid in
improving the normal tone in the perineal area following delivery.
 Lie on back.
 Place arms at side.
 Cross legs at ankles.
 Squeeze buttocks together.
 Tighten large muscles of the seat / buttock.
 Squeeze thighs firmly together simultaneously.
 Hold five counts.
 Relax.
 Repeat this exercise.
GLUTEAL SETTING
4. Ankle Exercise
This is performed in order to increase circulation in calf muscles, decrease oedema of the legs
and prevent thrombophlebitis.
 Push toes and ankles downwards.

 Reverse position.
 Pull toes and ankles up as far as possible.
 Repeat the procedure 3 – 4 times.
ANKLE EXERCISE
5. Partial Sit Up
This is done in order to strengthen the abdominal muscles.
 Lie on back.
 Place arms at sides.
 Bend knees with feet flat on the floor.
 Tuck chin to chest.
 Raise head and shoulders off floor.
 Reach for the knees with hands.
 Curl forward only as far as possible without throwing or jerking body forward.
 Sit up.
 Turn diagonally with both hands reaching to one side of knees.
 Repeat reaching to the opposite side.
 Slowly and smoothly lower head and shoulders back to starting point.
 Relax.
PARTIAL SIT UP
6. Arm Raising
 Lie on back with arms extended at 90o from body.
 Raise arms so that they are perpendicular and hands touch.
 Lower slowly.
ARM RAISING
7. Abdominal Breathing
 Lie on back with knees bent.
 Inhale deeply through the nose.
 Keep ribs as stationary as possible.
 Allow abdomen to expand upwards.
 Exhale slowly while contracting the abdominal muscles.
 Hold for three seconds.
 Exhale.
ABDOMINAL BREATHING
8. Combined Abdominal Breathing and Supine Pelvic Tilt ( Pelvic Rock )
 Lie on back with knees bent.

 Inhale deeply.
 Place back on floor or bed (while still inhaling).
 Exhale slowly but forcefully while contracting abdominal muscles and tightening
buttocks.
 Hold for 3 to 5 seconds while exhaling.
 Relax.
PELVIC ROCK
9. Single Knee Roll/Alternate Knee
 Lie on back with right leg straight and left knee flexed.
 Keep shoulders flat.
 Slowly roll left knee over to the right.
 Touch floor or bed with the left knee.
 Go back to the starting position.
 Reverse position of legs.
 Roll right knee over to the left.
 Touch floor or bed.
 Return to starting position.
 Relax.
SINGLE KNEE ROLL
10. Double Knee Roll
 Lie on back with knees bent

 Keep shoulders flat and feet stationary
 Slowly and smoothly roll knees back over to the right until they touch the floor or
bed.
 Return to starting position
 Relax
DOUBLE KNEE ROLL
11. PELVIC FLOOR EXERCISES (kegel exercise):

 Sit, stand or half-lie with legs slightly apart, close and draw up around the anal
passage as though preventing a bowel action, then repeat for front passages (vagina
and urethra) as if to stop the flow of urine in mid-stream.
 Hold the contraction for 10 seconds (to a count of six).
CONCLUSION
During pregnancy, mothers gain weight, ligaments and joints are loosen, abdominal muscles
are stretched. After delivery, it takes some time for the body returning to normal. Postnatal
exercises help you tone up the lax abdominal muscle and prevent low back pain. Mothers can
start doing postnatal exercise 24 hours after a normal delivery. Mothers having a caesarean
section should consult physiotherapist or doctor before starting exercise.
BIBLIOGRAPHY
 https://www.healthline.com/health/exercise-fitness/postnatal-exercises
 https://www.fhs.gov.hk/english/health_info/woman/15658.pdf
 https://www.allinahealth.org/health-conditions-and-treatments/health-library/patient-
education/beginnings/your-recovery-at-home/exercise
 https://egyankosh.ac.in/bitstream/123456789/32121/1/Unit-3.pdf

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SISTER NIVEDITA GOVERNMENT NURSING COLLEGE

SUBJECT : OBSTETRICS AND GYNECOLOGICAL NURSING

PROCEDURE : POSTNATAL EXERCISE

SUBMITTED TO: SUBMITTED BY:

Mrs. Prema Negi Archita Sharma

Lecturer MSc. (N) 1st Year

Obstetrics and Gynaecological Nursing SNGNC, IGMC

SNGNC, IGMC Shimla

IMPORTANCE OF POST NATAL EXERCISES:

The purpose of performing these exercises is to:

 reduce excessive fat.

PREPARATION FOR POSTNATAL EXERCISES:

 Explain to the woman the purpose/importance of postnatal exercises.

TECHNIQUE OF PERFORMING SELECTED POSTNATAL EXERCISES

 Lie on back with arms at sides.

This is performed in order to strengthen the abdominal muscles:

 Push toes and ankles downwards.

8. Combined Abdominal Breathing and Supine Pelvic Tilt ( Pelvic Rock )

 Lie on back with knees bent.

9. Single Knee Roll/Alternate Knee

SINGLE KNEE ROLL

10. Double Knee Roll

 Lie on back with knees bent

11. PELVIC FLOOR EXERCISES (kegel exercise):

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