Feeling bloated or suffering from constipation? Here it is three stretches for you postpartum which can help with digestion.
There are various changes in the body after giving birth that you may experience and these changes are usually due uterine contractions, pelvic floor problemsand changing hormones. These can include bowel problems, haemorrhoids, constipation, faecal incontinence and diarrhoea.
Talk to your doctor about treatments, but they may include laxatives, stool softeners and pelvic floor therapy. To avoid digestive problems after pregnancy, make sure you drink plenty of water and get plenty of sleep.
Eating healthy foods is also essential. If your digestive problems persist in the last six weeks after giving birth, you may have a problem with your pelvic floor.
Watch the video to learn how to do these stretches correctly and start feeling better today!
Indigestion after childbirth
This is the 5 minute express version which still includes:
1. Extended Puppy Pose (Uttana Shishosana)
2. Knees to Chest Pose (Apanasana)
3. Upward Spinal Twist (Supta Matsyendrasana)
Watch ours first full video on YouTube explaining more about it and then come back here to keep it in your daily exercise routine.
Check out mine Postpartum Care, Recovery and full fitness program
3 Quick Stretches to Help with Postpartum Digestion – Express Edition
00:00 Start video
00:13 Puppy pose
01:18 supine knees to chest
02:10 Supine Twist
03:50 Hip circles
04:35 How these stretches help relax your nervous system
05:15 End of video
Top 5 things to do for postpartum exercise
Your body is amazing, you’ve just given birth to a beautiful baby (or babies) and now you need to spend time taking care of yourself too! When you are ready, you should start incorporating a postpartum exercise routine in your busy weekly schedule.
See this post at Exercise after caesarean section
1. Never force the pain.
2. Focus on your pelvic floor exercises regardless of your delivery method (vaginal/C-section).
3. Focus on what you can achieve – shorter, more frequent workouts (5 minutes count!)
4. Relax and breathe.
5. Enjoy and have fun, it’s a beautiful time to bond with your baby!
How to make postpartum exercise a habit
If you want to exercise after giving birth but find it difficult to stay committed to your weekly postpartum exercise plan, then this post will hopefully help you stay on track.
When you are in the habit of exercising, you do it without much thought. It’s part of your daily routine, like going to work, eating lunch, and picking up the kids after school.
Postpartum exercise
You don’t increase your volume until you reach a point where your training is where you are consistently improving your fitness levels in the time available.
Here are some tips to help you get to that point where exercise is a habit and part of your daily schedule.
Choose an activity you like!
If you enjoy the exercise, then you’re more likely to come back for more. Some like running and some don’t. Some like swimming and some don’t. So it’s not for me to tell you which mode of exercise to choose (as long as it’s safe) but for you to discover for yourself to enjoy.
Remember that not all exercise methods produce the same results, so choose one that meets your requirements in terms of calories burned, level of difficulty, muscle groups worked, and duration required to bring the desired results.
Exercise Time
The best time to exercise is in the morning. If you complete your session in the morning then you will be more motivated, alert and energized for the rest of the day as when we exercise endorphins are released which make us feel happy.
You’ll also start your day on a positive note and know that you’ve achieved one of your daily goals before starting work. If you don’t exercise early, then you’re more likely to put it off all together as the day wears on and the demands of work and home life take over your thoughts.
Make exercise a priority
With all the health benefits associated with exercise, it should be at the top of your list. That way you’ll put it above the less important tasks. If you have a busy day ahead of you, you can schedule small exercise sessions throughout the day.
For example; take the stairs instead of the elevator, or go for a walk at lunch, or take a ten-minute break from work to use an exercise band. There are many options when it comes to exercise during the day, so ask your personal trainer at your gym about some other exercises you can do at work.
