POPTNATAL EXERCIPEP
DAY-01
1. BREATHING EXERCISE [Number of times]:
➢ Inhale pop stomach out.
➢ Exhale take stomach in.
2. LOWERLIMB EXERCISES [Number of times]:
ANKLE TOE MOVEMENT HIP ROTATIONS
HEEL SLIDES
➢ Ankle toe up and down movement
➢ Hip rotation: leg straight and wide move internally and
externally.
➢ Heel slides: Bend the knee’s up to 90.
3. UPPERLIMB EXERCISES [Number of times]:
SHOULDER FLEXION
ELBOW FOREARM STRETCH
FLEXION-EXTENSION
WRIST MOVEMENTS
➢ Shoulder flexion: Complete raising the hand up to 180.
➢ Elbow Flexion and Extension: Bending Elbow up to 90 and
180.
➢ Forearm stretch: Keep hand straight and press the fingers.
➢ Wrist movements: Up and down movement, side movement
and rotation of wrist.
DAY-02
4. PELVIC BRIDGING [Number of times]:
➢ Lay down straight, knee bend up to 90 and hands kept aside,
raise the back and maintain for 10 seconds.
5. PELVIC TILTING [Number of times]:
➢ Lay down straight, knee bend up to 90 and hands kept aside,
now tighten the buttocks and raise uphold for 10 seconds.
6. KEGEL’S EXERCISE [Number of times]:
➢ This exercise can be performed in sitting or lying portion.
➢ Method: Imagine passing out urine and suddenly stop or
control the urine by contracting vagina hold and maintain for
1osec.
7. ROLLING TECHNIQUE [Number of times]:
➢ While getting up, turn to sides lying first, then push yourself
with the help of hands and then put both the legs down and
get up.
DAY-03
8. PELVIC HIKING [Number of times]:
➢ Lay down straight, knee bend up to 90 and hands kept aside,
raise your hips up from side wise one by one.
9. KNEE PRESS [Number of times]:
➢ Lay down straight, bend knees’ up to 90, hands kept aside,
place a pillow under the knee and press with full pressure and
release to 80 and maintain for 10 seconds.
10. HEAD RAISE [Number of times]:
➢ Lay down straight, bend knee’s up to 90, hands kept aside,
now press the knees and raise the head and maintain the
portion for 10 seconds.
