Exercises for Immediately After a Vaginal Delivery
Begin the day of delivery, while in bed. Do them on the floor once home.
Head Curl Up
Begin with five to ten twice daily, move toward twenty.
- Lie on back with knees bent and feet close to buttocks. Press back down. Inhale slowly and deeply.
- Exhale slowly; at the same time lift up just the head. Hold as you complete the outward breath.
- Relax.
- Repeat for a total of five times.
- Note: Do this as many times during the day as you can. Then progress to head and shoulders curl-up.
Head and Shoulders Curl-Up
Begin with five twice daily, move toward twenty.
- Lie on the bed or floor, with knees bent and feet close to buttocks. Pres the back down and inhale slowly and deeply.
- Exhale slowly, at the same time, lift head, and then shoulders. Hold as you complete the outward breath. Perform slowly with control [no jerky movements]. Head should stay in line with the spine, do not throw hawed forward! The “lift” comes from the shoulders and should be straight up, about six inches maximum, face toward ceiling.
- Relax, return to starting position, and repeat.
Pelvic Floor Squeeze
Do sixty or more each day in sets of three or four.
- Sit or stand comfortably [you can do this exercise in most positions]. The farther the legs are apart, the more challenging.
- Thinking about the vagina and the perineum, tighten the pelvic floor as if to lift the internal organs or to stop urination in midstream. Hold as tightly as possible for a slow count of three [gradually work up to a count of ten]. Be sure to breath.
- Relax completely.
Note: Because these muscles fatigue easily, repeat in sets of three or four squeezes throughout the day, anytime, anywhere. Concentrate on the sensations of tension and lifting, relaxing and lowering, within the pelvis.
Pelvic Tilt
Begin with ten a day and work toward twenty.
- Lie on back, with knees bent and heels close to buttocks.
- Inhale and press back to the floor. Hold for a slow count of five [working toward ten]. Concentrate on pressing the back to the floor by using your abdominals-do not push with the feet, for an extra benefit, squeeze your buttock muscles and the pelvic floor.
- Relax, and then repeat.
Note: This is a wonderful stretch that will help relieve a tired or achy back.
Bend and Straighten Legs
Start with ten a day, progress to twenty. Start with Variation A. Using comfort as your guide, progress through Variation B and C to Variation D, as quickly as possible.
Variation A
- Lie on back with both legs bent, feet flat on bed or floor.
- Slowly straighten the right leg and bend back to place.
- Repeat with opposite leg.
Variation B
- Lie on back with one leg bent and the other leg straight.
- Slide the bent leg out straight and then to a bent knee position.
- Repeat with the straight leg, returning to a straight leg position.
Variation C
- Lie on back with one leg bent and the other leg straight.
- Bend one leg as you straighten the other [Both moving at the same time, slowly, in opposition].
Variation D
- Lie on back with both legs bent.
- Move legs down and up at the same time.