Postnatal Exercises

Introduction

This brochure educates women about mobility and exercises while inpatient and up to six weeks post delivery. It supports physiotherapist guidance, including for Caesarean Section recovery.

Guidelines

• First 6 weeks post birth is a time of recovery; energy levels may be low.
• Allow yourself to do as much as your body allows.
• Do gentle exercises regularly and focus on back care.
• Gradually build exercises to 10 repetitions, 1-3 times a day over 6 weeks.

Exercises

Pelvic Tilts

Why: Helps find neutral pelvis position and relieves lower back pain.
How: Squeeze buttocks, flatten back against hand, hold 5 counts, relax.

Kegel’s Exercises

Why: Strengthens pelvic floor to prevent urine leaks.
How: Squeeze vaginal opening like stopping urine flow, hold gradually up to 10 counts, repeat 10 times, 3x/day.

Abdominal Exercises

Static Lower Abdominals: Tighten tummy muscles while exhaling, hold 10 sec.
Half Curl: Arms crossed, lift head and shoulders, hold up to 10 sec (after 6 weeks post C-section).

Bridging

Feet hip-width apart, lift hips evenly, lower gently. Build to 10 repetitions (after 6 weeks C-section, 2 weeks normal delivery).

Shoulder Blade Squeezes

Squeeze shoulder blades together, push back, relax.

Neck Stretch

Hand behind back, tilt head to side, hold 20 sec, relax.

Chest Stretch

Hands behind head, push elbows back, hold 20 sec, relax.

Posture Tips

• Stand tall, bottom tucked, tummy in, knees relaxed.
• Head and shoulders back over hips.
• Sit in firm, straight-back chair; use cushion for lower back support.
• Bring baby to you for feeding rather than bending forward.
• To get up from bed: roll to side, swing legs over edge, push up with elbow, use other hand for support.
• Bending: one foot forward, bend knees, legs take weight.