Many women are eager to resume their pre-pregnancy routines, including daily exercise. According to research, combining a nutritious diet with postpartum exercise can improve general health and potentially lessen the risk of postpartum depression (PPD).
Here are some postpartum upper body exercises to start with:
Single-Arm Rows: Use a lightweight (2 to 5 pounds) with a cable, resistance band, or dumbbell. Maintain a square posture with your shoulders, engage your core, and bring back your arm, retaining the weight until your elbow makes a 90-degree angle by your side. Rep 10 times on each arm. This exercise focuses on your upper back, triceps, and biceps.
Wall Plank Rotations: Stand facing a wall, forearms against the wall, in a standing plank position. Slowly rotate your body to perform a side plank on the wall, then return to the starting position and switch sides. Perform 10 reps on each side. This exercise works the upper body and does some mild core work.
Wall Push-Ups to Elevated Push-Ups: Start in a push-up plank position against the wall. Keep your spine neutral, engage your core, and complete push-ups against the wall. Transition to elevated push-ups with your feet on a bench or chair as your upper body strength improves. This exercise focuses on your triceps, biceps, and chest.
Diaphragmatic Breathing: Lie on your back with your legs stretched out and your arms by your sides. Allow your tummy to lift as you inhale deeply. Completely exhale while pressing your lower back onto the ground. This simple workout helps you relax while also engaging your core.
Cats and cows: Begin on all fours, shoulders over hands and hips over knees. Draw your navel in and arch your back upward (cat stance), then squeeze your belly downward while lifting your head and gaze (cow pose). Repeat for 10 reps to work your core and extend your back and neck muscles.
Also read : Ayurvedic Tips for Breastfeeding Mothers
Exercising after pregnancy has a number of advantages that can improve both physical and emotional health. The following are some of the benefits of postpartum exercise:
Abdominal Muscle Strengthening: Pregnancy can weaken abdominal muscles, and postpartum exercise can help repair and strengthen them, improving core stability and posture.
Postpartum Depression Prevention: Regular exercise has been related to a lower risk of postpartum depression. Endorphins are released during physical activity, which can boost mood and alleviate symptoms of despair and anxiety.
Improved Sleep: Exercise can help improve sleep quality, which is especially important for new parents who may have disrupted sleep patterns owing to their baby’s needs.
Elevating Energy Levels: Physical activity can help new parents cope with the demands of caring for their infant by boosting energy levels and combating feelings of weariness.
Stress Relief: Exercise is a natural stress reliever. It can help relieve stress and anxiety, giving new parents a mental respite and improving general well-being.
Weight Management: Postpartum exercise can help with weight loss and return to a healthy pre-pregnancy weight. Starting postpartum exercise should be done with caution and under the supervision of a healthcare expert.
Here are some things to consider while starting postpartum exercise:
Gradually introduce postpartum workouts: It’s important to ease back into training slowly, especially if you’re not a seasoned athlete. Waiting at least two weeks after childbirth is generally advised, and individuals recovering from a C-section or labour problems may need to wait much longer.
Consult Your Doctor: Before beginning any postpartum exercise plan, always seek consent from your healthcare practitioner.
Begin with Low-Intensity Activities: At first, focus on low-impact activities such as walking. A short walk might be a great way to start your post-pregnancy workout routine.
Pay Attention to Your Body: Take note of how your body reacts to exercise. Stop the exercise and consult your healthcare physician if you suffer any pain, discomfort, or strange symptoms.
Maintain Adequate Hydration: Adequate hydration is critical, especially if you’re nursing. Drink enough water to help your body recuperate and work out.
Consider Pelvic Floor Exercises: Pelvic floor exercises like Kegels can help strengthen the pelvic muscles, which are frequently weakened during pregnancy and childbirth.
Also read: Why Do People Prefer Ayurvedic Treatments?
Certain Ayurvedic treatments and medicines with therapeutic features can assist new moms in regaining their strength and restoring their digestive health.
Indian Ginseng Root- Indian Ginseng is both safe and useful for postnatal ladies. It’s a restorative herb that might help you regain vigour and relax. Drinking ginseng tea after childbirth will refill your energy reserves and assist you in recovering from burnout.
Holy Basil- Holy basil can be used as a way to boost your spirits during these difficult times. Holy basil, when consumed with warm water, helps elevate the mother’s emotions and keeps her from going into a downward spiral of anxiety and mood swings. Because it is a natural galactagogue, it is safe to take by lactating moms at the recommended dosage and time.
Fenugreek- Fenugreek is an excellent galactagogue that aids in the production of milk in nursing women. It is a highly recommended herb for new mothers who are experiencing reduced milk production. It can be taken with warm water or as tea to increase milk supply.
Moringa- Moringa is high in flavonoids and isothiocyanates and has anti-inflammatory qualities. It’s similar to paracetamol, except it’s natural. Moringa can also help with protein, vitamin A, B, and C deficiencies, as well as vital minerals like zinc, potassium, iron, and calcium.
Consider working with a postpartum fitness professional or physical therapist to create an activity regimen that is safe and effective for your specific needs and objectives. Remember that each person’s postpartum experience is unique, and it’s important to prioritise your health and well-being while gradually integrating exercise into your routine.
At Leelajani, we offer post-delivery care in Ayurveda to help new moms adapt to their new lifestyle easily. Post-delivery care aids new mothers by facilitating physical recovery, hormonal balance, and improved milk production. It enhances emotional well-being, fosters a strong mother-child bond, and promotes overall rejuvenation. This holistic approach ensures that new mothers regain their strength and provide a nurturing environment for their newborns. To know more about ayurvedic treatments during and after pregnancy, contact us at 8547675555