Post Pregnancy Exercises

Backache is a common problem faced by most of the pregnant women; they often suffer a pain in the lower part of their spinal cord. Some women suffer these conditions after the delivery of the child. The workouts mentioned here can prove to be beneficial for such cases. It would be beneficial if these exercises are repeated at least 5 times during the initial days and then the frequency of performing these exercises should be gradually increased to 20 times a day. The beneficial exercises are:

1. You should stand up in a doorway which is 2 ½ to 3 feet wide, keep your buttocks against a side of the frame of the door. Ankles should be 4 inches away from each other. Press your back against the frame. Stretch the muscles of abdomen and buttocks. This will cause a little bending at the knees in the legs and it will incline the pelvis a little forward. Press the door frame with the nape and push the jamb in front of you with your palms. Straighten and stretch your legs at knees and then get in relaxing position. Repeat doing this for 10 times.
2. While keeping your face up towards the roof, lie down on the floor. Your feet sloes should be flat resting on floor. By raising one leg, try to grab the knee, pull the knee as near to your breasts as you can. Keep this position on for 10 seconds and then resume the relaxing initial position. Now raise the other leg and repeat the same exercise 10 times with both legs.
3. By laying down straight with face up on the floor, you will have to bend your knees so that your soles of the feet may rest on the ground. Keep your elbows and arms under your head. Press your back on the floor by tightening your waist and abdomen muscles. Ten repetition of this exercise should be made.
4. Again lie down on the floor at your back, keep your face up. Keep your knees bent so that your soles of the feet may easily rest on the ground. Now, raise your legs up gradually. Catch both of your knees with your respective hands, that is, right knee with right hand and left knee with left hand. Now, pull your knees as near to your breasts as you can. You should hold your knees in this position for five to ten seconds and then let your knees go down to resume the original position at rest. Repeat this exercise 10 times in a work-out.