POSTNATAL EXERCISES
DEFINITION:
A series of physical exercises that are performed by the postnatal mother to bring about optimal functioning
of all systems and prevent complications.
PURPOSES:
1. To improve the tone of muscles which are stretched during pregnancy and labor especially abdominal and
perianal muscles.
2. To educate about correct posture and body mechanics.
3. To minimize the risk of puerperal venous thrombosis by promoting circulation and preventing venous
stasis.
4. To prevent backache.
5. To prevent genital prolapse.
6. To prevent stress incontinence of urine.
PROCEDURE:
NURSING ACTION: YES/NO
1. Explain procedure to patient.
2. Provide privacy.
3. ABDOMINAL EXERCISES:
a. Abdominal breathing:
Instruct the women to assume a supine position with knee bent.
Instruct her to inhale through the nose, keep the rib cage as stationary as
possible, and allow the abdomen to expand and then contract the abdominal
muscles as she exhales slowly through the mouth.
Instruct her to place one hand on the chest and one on the abdomen when
inhaling. The hand on the abdomen should rise and the hand on the chest
should remain stationary.
Repeat the exercise five times.
b. Head Lift:
This exercise can be started within a few days after child birth.
Instruct the mother to lie in supine position with knees bent and arms
outstretched at her side.
Instruct her to inhale deeply at first and then exhale while lifting the head
slowly to hold the position for a few seconds and relax.
c. Head and shoulder raising:
On the second postpartum day instruct woman to:
Lie flat without pillow and raise head until the chin touches the chest.
On the third postpartum day instruct her to:
Raise both head and shoulder off the bed and lower then slowly.
Gradually increase the number of repetitions until she is able to do this for 10
times.
d. Leg raising:
This exercise may begin on the seventh postpartum day.
Instruct woman to:
Lie down on the floor with no pillows under the head, point toe and slowly
raise one leg keeping the knee straight.
Lower the leg slowly.
Gradually increase to 10 time each leg.
e. Pelvic tilting or rocking: Instruct woman to:
Lie flat on the floor with knees bent and feet flat, inhale and while exhaling
flatten the back hard against the floor so that there is no space between the
back and the floor.
Inhale normally hold breath for up to 10 seconds and then relax.
Repeat up to 10 times.
f. Knee and leg rolling: Instruct woman to:
Lie flat on her back with knees bent and feet flat on the floor or bed.
Keep the shoulders and feet stationary and roll the knees to side to touch first
one side of the bed, then the other.
Maintain a smooth motion as the exercise is repeated 5 times.
Later, as the flexibility increase the exercise can be varied by the rolling of
one knee only.
g. Hip hitching: Instruct woman to:
Lie on her back with one knee bent and the other knee straight.
Slide the heel of the straight leg downward, thus lengthening the leg.
Shorten the same leg by drawing the hip up toward the ribs on the same side.
Repeat up to 10 times keeping the abdomen pulled in.
Change to the opposite side and repeat.
h. Abdominal tightening: Instruct woman to:
Sit comfortably or kneel on all fours.
Breathe in and out, then pull in the lower part of the abdomen below the
umbilicus while continuing to breathe normally.
Hold for up to 10 seconds.
Repeat up to 10 times.
2. CIRCULATORY EXERCISE:
Foot and leg exercise: Instruct mother to:
Sit or half lie with legs supported.
Bend and stretch the ankles at least 12 times.
Circle both feet at the ankle at least 20 times in each direction.
Brace both knees, hold for a count of four, and then relax.
Repeat 12 times.
3. PELVIC FLOOR EXERCISE(KEGEL EXERCISE):
Instruct woman to:
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 passage (vagina and urethra) as if to stop the flow of
urine in midstream.
Hold the contraction for 10 seconds (to a count of six).
This is repeated up to 10 times.
Continue to do this exercise for 2 to 3 months.
After 3 months if the mother is able to cough deeply with a full bladder
without leaking urine, she may stop the exercise.
If leaking occurs, she may continue the exercise for the rest of her life.
4. CHEST EXERCISE:
Instruct mother to:
Lie flat with arms extended straight out to the side, bring both hands together
above the chest, while keeping the arms straight, hold for a few seconds and
return to the starting position.
Repeat the exercise 5 times initially and follow the advice of the healthcare
provider for increasing the number of repetitions.
Instruct the mother to bend her elbows, clasp her hands together above her
chest, and press her hands together for a few seconds. Repeat this at least five
times.
