Stretching and Strengthening Exercises After Delivery
The following strengthening and stretching exercises can be done right away provided you get the okay from your provider and carefully follow any precautions.
- Pelvic tilt: Lie on your back with your knees bent and your feet flat on the floor. Tighten your abdominal muscles and push your lower back into the floor. Hold this position for 5 seconds, then relax. Do 3 sets of 10.
- Side-lying leg lift: Lying on your uninjured side, tighten the front thigh muscles on your top leg and lift that leg 8 to 10 inches away from the other leg. Keep the leg straight and lower slowly. Do 3 sets of 10.
- Side-lying leg lift (cross over): Lie on your side with your top leg bent and that foot placed in front of the bottom leg. Keep your bottom leg straight. Raise your bottom leg as far as you can comfortably and hold it for 5 seconds. Keep your hips still while you are lifting your leg. Hold this position for 5 seconds and then slowly lower your leg. Do 3 sets of 10.
- Quadruped arm/leg raise: Get down on your hands and knees. Tighten your abdominal muscles to stiffen your spine. While keeping your abdominals tight, raise one arm and the opposite leg away from you. Hold this position for 5 seconds. Lower your arm and leg slowly and alternate sides. Do this 10 times on each side.
- Wall squat: Stand with your back to a wall and with your feet out about three feet from the wall. Slowly slide your body down the wall until the tops of your thighs are parallel to the floor. Hold 10 seconds and return to an upright position. Do 10 repetitions and work up to 3 sets of 10. This exercise is more comfortable if you place a soccer-sized ball behind your back.
- Clam exercise: Lie on your uninured side with your hips and knees bent and feet together. Slowly raise your top leg toward the ceiling while keeping your heels touching each other. Hold for 2 seconds and lower slowly. Do 3 sets of 10 repetitions.
When you have been given the okay to begin abdominal strengthening you may add these exercises:
- Partial curl: Lie on your back with your knees bent and your feet flat on the floor. Tighten your stomach muscles. Tuck your chin to your chest. With your hands stretched out in front of you, curl your upper body forward until your shoulders clear the floor. Hold this position for 3 seconds. Don't hold your breath. It helps to breathe out as you lift your shoulders up. Relax. Repeat 10 times. Build to 3 sets of 10. To challenge yourself, clasp your hands behind your head and keep your elbows out to the side.
- Diagonal curl: Lie on your back with your knees bent and your feet flat on the floor. Stretch your arms out in front of you or clasp your hands behind your neck to support your head. Tighten your stomach muscles and lift your head and shoulders off of the floor while rotating your trunk toward the right. Make sure you don't use your arms to lift your body off the floor. Hold this for 3 seconds. Return to the starting position. Then rotate toward your left side. Do this 10 times on each side. Do 3 sets of 10.
- Dead bug exercise: Lie on your back with your knees bent, arms at your sides, and feet flat on the floor. Tighten your abdominal muscles and push your lower back into the floor. While keeping your abdominals tight, lift up one leg several inches off the floor, hold for 5 seconds, then lower it. Repeat this exercise with the opposite leg. Then lift your arm over your head, hold for 5 seconds, then lower it. Repeat with the opposite arm. Do 5 repetitions with each leg and arm. Once this exercise becomes easy, raise one leg and the opposite arm together. Hold for 5 seconds. Lower your arm and leg and raise the opposite arm and leg up and hold for 5 seconds. Do 3 sets of 5.
- The plank: Lie on your stomach and prop yourself up onto your elbows. Lift your body off the ground and support yourself with your elbows and toes, making sure that your body is in a straight line from your head to your toes. Try to hold this position for 10 seconds. Do 3 sets. Work up to doing 3 sets holding the position for 1 minute.
Written by Phyllis Clapis, PT, DHSc, OCS.
Published by RelayHealth.
© 2009 RelayHealth and/or its affiliates. All Rights Reserved.
