Undoubtedly, bringing a child into this world is one of the most amazing experience for a woman in her whole life.Like every other things in this world pregnancy also have it own pros and cons. 90% of women experience lower back pain during pregnancy and 75% right after delivery.This lower back pain can become an obstacle in your daily routine.However, there are some exercises that can and should be done immediately postpartum to help your body heal well.
1. Kegels Exercise in pregancy
This is a classic exercise. The more kegels you do, and the longer you hold them, the better control you will have over those leaks caused by sneezing, laughing, or picking up your baby.
It will help you tone bladder muscles. It also helps reduce risk of incontinence associated with childbirth.Once you’ve located your pelvic floor muscles, here’s the recommended Kegel routine. Start out by tightening the muscles for about three to five seconds, then relaxing them for as many seconds (relaxing is as important as contracting). Do it four or five times in a row, a few times a day.As it becomes easier, start contracting and relaxing the muscles tight for longer — working up to 10 seconds at a time — and doing more repetitions. Ultimately it’s recommended that you do at least three sets of 10 Kegels every day.
2. Squat in Pregancy-
Squatting is a great way to start to regain strength in a functional way whilst working the pelvic floor muscles. For proper squat you are suppose to stand tall and inhale as you prepare to sit back, into the hips.Think about squatting “between” your legs.
Your feet will be slightly turned out, and the knees will track outwards slightly following the line of the feet.Squeeze your gluteus and quadriceps to stand up, exhaling as you return to the standing position. Do 2 sets of 10 squats daily.
3. Pilates in pregancy
Pilates can be fun and an effective way to blast fat and slim your midsection back down. For proper Pilateslie on your back with your knees bent. Place your hands behind your head. First Inhale, then exhale as you contract your abdominals and lift your head and shoulders off the floor.
Straighten your legs to a 45-degree angle, then extend your arms, palms down. Pump your arms rhythmically, inhaling through your nose for 5 counts, then exhaling out of your mouth for 5 counts. Work up to 100 counts, total.
Thanks for read our article , Please consult your doctor before doing any exercise, wrong exercise can put you in trouble.