Postnatal Exercises Information for patients - This leaflet can be made available in other formats including large print, CD and Braille and in ...
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Postnatal Exercises
Information for patients
This leaflet can be made available in other
formats including large print, CD and Braille and
in languages other than English, upon request.This leaflet tells you about exercises you can do to help get back to
normal after the birth of your baby.
The following exercises can be done from the day your baby is born.
Exercises to improve your circulation
During pregnancy, the blood circulation in your legs often slows
down, causing swelling of your feet and ankles. This can worsen
after the birth of your baby as your circulation returns to pre
pregnancy state.
Try to support your legs on a stool or pillow when you are sitting
down and avoid sitting with your legs crossed.
You should:
breathe deeply in through your nose and out through your
mouth. Repeat 3 times
bend your ankle to stretch your feet up and down
move your feet around in circles
sit on the bed and push the backs of your knees into the bed;
the muscles on the front of your thighs should tighten.
Repeat 10 times, each leg.
Try to do all 4 exercises every hour for a few days, or until any
swelling of your legs has gone.
These exercises are very important if you have had a Caesarean
section to help prevent a deep vein thrombosis (DVT) blood clot in
your leg or PE (a blood clot in your lungs).Pelvic floor exercises
The pelvic floor is a made up of layers of muscles, stretching like a
hammock from your pubic bone to the bottom of your tailbone (see
diagram below). It provides the floor to your pelvis.
These muscles help to hold your bladder, bowel and the uterus
(womb) in position. They prevent leakage from your bladder and
bowel, only relaxing when your bladder or bowel is emptying.
Side view of woman’s pelvic organs and pelvic floor muscles
These muscles help to hold your bladder and bowel in position, also
the uterus (womb) in women. They stretch to allow your baby to be
born. They prevent leakage from your bladder and bowel, only
relaxing when your bladder or bowel is emptying.Why should I do pelvic floor exercises?
All women need to do pelvic floor exercises throughout their lives.
Pelvic floor muscles may become weak:
during and after childbirth
through lack of exercise
by straining to open your bowels
by being overweight
from having a chronic cough.
During pregnancy, pressure on your pelvic floor increases with the
weight of your baby. This may cause your pelvic floor to weaken
and you may leak urine when you exert yourself, especially after the
baby is born.
Doing your pelvic floor exercises before and after delivery can help
to keep these muscles strong and flexible.
How to do pelvic floor exercises?
You should:
sit comfortably with your knees slightly apart.
imagine you are trying to stop yourself passing wind from your
bowel by squeezing and lifting the muscles around your anus
(back passage). You should be able to feel the muscle move
and the skin around your anus tightening and being pulled up.
next imagine you are sitting on the toilet trying to stop passing
urine, you are "zipping up" inside. You should be using the
same muscles you used before.
join both of these exercises together to strengthen your pelvic
floor. This is called pulling up your pelvic floor.There are 2 ways of doing these exercises. You will need to do
both.
Slow exercises
You should:
slowly tighten and pull up your pelvic floor muscles and hold
for 5 -10 seconds, then relax for 5 seconds. Repeat this
exercise 8 times.
You may not be able to hold for 5 - 10 seconds at first, but try your
best and keep practising.
After a 2 minute rest, start your fast exercises.
Fast exercises
You should:
quickly tighten and pull up your pelvic floor muscles then let
them relax straight away. Repeat this exercise 8 times.
do these exercises at least 3 sets every day.
When you have learnt how to do pelvic floor exercises you can do
them while sitting, for example, watching TV, standing, such as,
washing up, waiting for a bus or lying down.
You should continue to do these exercises every day for the rest of
your life. It is important you continue to enjoy life and not allow your
bladder to control your life.
Try to do these exercises every hour. Don’t try to stop the flow of
urine while emptying your bladder as this can cause bladder
infections.It is fine to do the following exercises even if you have had a
Caesarean section but you may need to do less or more slowly.
Only do what feels comfortable.
It can take several months for the pelvic floor muscles to return to
their previous strength.
Abdominal (tummy) exercises
The most important muscles to strengthen are the deep muscles,
which run across your lower abdomen. These muscles are vital in
supporting the pelvis and spine and so preventing backache. The
best way to tighten and strengthen these muscles is while doing
your pelvic floor exercises.
To exercise these muscles:
place your hand on your lower abdomen and take a deep
breath in through your nose.
as you breathe out pull your tummy in towards your spine, then
relax.
Repeat 5 - 10 times, 3 times a day.Once you are able to do this comfortably, repeat this exercise but
this time keep your tummy muscles pulled in for up to 10 seconds
while you breathe in and out.
Repeat 5 -10 times, 3 times a day.
Sitting, standing or lying on your back with your knees bent, feet flat:
pull your tummy in, tilt your bottom upwards slightly and press
the small of your back against the floor or bed. Hold for a count
of 3.
Relax.
Repeat 5 times, 3 times a day.
This exercise is particularly helpful if you are suffering from
backache.The following day:
as you press the small of your back against the floor or bed,
raise your head off the pillow
hold for a count of 3
relax.
Repeat 5 times; add one more each day up to about 20 if you feel
able to.
Please note
Many women who have recently given birth find that they have a
gap in the centre of their tummy between their muscles. These
muscles can separate like this as your baby grows and it will feel
like they no longer meet in the middle.
The best way to get the muscles to ‘knit’ back together is to carry
out the gentle exercises above. If you try to do more strenuous
exercises, you may make it worse. If your muscles have not
separated (ask your midwife to check), or when they have ‘knitted’
back together, you may carry out the following exercises.All of these exercises should be done 5 times, 3 times a day. Add
one repetition daily up to about 20 if you feel able to.
Please remember it is OK to do the following exercises even if
you have had a Caesarean section but you may need to do less
or more slowly. Only do what feels comfortable.
Knee rolling exercise
Lie on your back with your knees bent, feet flat and arms out to
the sides.
Press the small of your back against the floor or bed. Keeping
your knees together roll them as far to the left as feels
comfortable, then back to the middle.
Relax.
Repeat to the opposite side.
Repeat 10 times on each side, 3 times a day.Hip up exercise
Lie on your back with one knee bent and one straight.
Push the heel of the straight leg down away from your waist so
that the leg becomes longer. Then shorten the same leg by
drawing the hip up towards your body, keeping the knee
straight.
Relax.
Repeat 10 times on each side, 3 times a day.
Curl ups exercise
Lie on your back with your knees bent, feet flat, hands on
thighs.
Press the small of your back against the floor or bed.
Lift your head and stretch your hands towards your knees.
Lower down slowly.Returning to sport
Build up gradually. Do not expect to return to the same level of
fitness straight away. If you were used to energetic exercise, you
should be able to start gently after 2 - 3 months, if not wait until you
are ready.
If attending any exercise classes, make sure the instructor is
qualified and is aware that you have recently given birth.
General advice
For 3 - 6 months after the birth of your baby, your body is under the
influence of relaxin, a pregnancy hormone, which softened your
joints during pregnancy. Relaxin affects every joint, for example,
knees, ankles and feet, and may cause strains and sprains.
Remember:
do not exercise when you are really tired.
have a rest every day.
when getting out of bed, bend both knees, press them together
and roll over to your side, then push yourself up with your
arms. good posture is important, you should walk and stand ‘tall.’
never lie on your back and lift both legs in the air or do ‘sit-ups’
with your legs straight. These can be very dangerous, you
must not do this.
When lifting you should:
keep your back straight and bend your knees.
hold your baby or objects close to your body as you stand up.
You will put extra strain on your back if you do not bend your knees
and hold your baby away from you.
You should not lift heavy or large objects for 6 weeks after having
your baby.
Do Do notNappy changing positions
The surface you use to change your baby should be at waist height,
if possible, to avoid bending. However, if you do change your baby
on a changing mat on the floor, remember to keep your back
straight to avoid putting strain on your back.
Do Do not
Do Do notFeeding positions
Always sit right into the back of the chair or in bed when feeding
your baby. You can use pillows if you are in bed or a small pillow or
folded towel behind your waist to support you if you are sitting in a
chair.
Use pillows on your lap to help to position your baby to the level of
your breasts, making sure you keep your back straight. Try not to
bend forward.
Do Do not
Do Do notUseful hints and tips after having your baby Coughing If you have had a Caesarean section, you may find you need to cough but have difficulty doing so. It is important that any phlegm is cleared from your chest. You will not harm your wound by coughing. It may help to use a pillow to support your wound while you cough. Make sure you tell your midwife if you feel ‘chesty’. You may find the position below makes coughing less painful.
Contact numbers If you need further advice, or have any worries, please contact: University Hospital of North Tees Community Midwives Telephone: 01642 383439 or 01642 383440 Monday - Friday, 8.30am - 9.30am Non-urgent messages can be left on an answering machine and will be picked up throughout day. If your call is urgent, you should contact the hospital where you are due to have your baby. Antenatal Day Assessment Unit Telephone: 01642 624239 Monday - Friday, 8.30am – 9.30pm Saturday and Sunday, 9.00am - 5.00pm Outside of these hours, calls are transferred to the Delivery Suite. Delivery Suite Telephone: 01642 382718 24 hours a day, 7 days a week Antenatal / Postnatal Ward Telephone: 01642 382722 24 hours a day, 7 days a week University Hospital of Hartlepool Antenatal Day Unit Telephone: 01429 522879 Monday - Friday, 9.00am - 5.00pm Outside of these hours, calls are transferred to the Birthing Centre.
Community Midwives Telephone: 01429 522279 7 days a week, 9.00am - 10.00am Non-urgent messages can be left on an answering machine and will be picked up throughout day. If your call is urgent, you should contact the hospital where you are due to have your baby. Peterlee Community Hospital Peterlee Community Midwives Telephone: 01429 522270 Monday - Friday, 9.00am - 10.00am Non-urgent messages can be left on an answering machine and will be picked up throughout day. If your call is urgent, you should contact the hospital where you are due to have your baby. Other useful addresses Footsteps Ochill Terrace Billingham Telephone: 01642 528920 Ragworth Children's Centre St Johns Way Stockton Telephone: 01642 528061 Sunrise Children's Centre Yarm Road Stockton Telephone: 01642 527218
High Fliers Children's Centre Tedder Avenue Thornaby Telephone: 01642 527809 Further information is available from: NHS Choices Telephone: 111 (when it is less urgent than 999) Calls to this number are free from landlines and mobile phones or via the website at www.nhs.uk National Childbirth Trust Alexandra House Oldham Terrace Acton London Telephone: 0300 330 0772 Monday – Friday, 9.00am - 8.00pm website: www.nct.org.uk Bladder and Bowel Foundation SATRA Innovation Park Rockingham Road Kettering Northants Telephone: 0845 345 0165 Monday - Friday, 8.00am - 8.00pm website: www.bladderandbowelfoundation.org
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This leaflet has been produced in partnership with patients and carers. All patient
leaflets are regularly reviewed, and any suggestions you have as to how it may be
improved are extremely valuable. Please write to the Clinical Governance Team,
North Tees and Hartlepool NHS Foundation Trust, University Hospital of North Tees
or Email: nth-tr.leaflets@nhs.net
Comments, Concerns, Compliments or Complaints
We are continually trying to improve the services we provide.
We want to know what we’re doing well or if there’s anything which we can improve,
that’s why the Patient Experience Team is here to help.
Our Patient Experience Team is here to try to resolve your concerns as quickly as
possible. If you would like to contact or request a copy of our PET leaflet, please
contact:
Telephone: 01642 624719
Monday – Friday, 9.30am – 4.00pm
Messages can be left on the answering machine and will be picked up
throughout the day.
Freephone: 0800 092 0084
Email: nth-tr.PatientExperience@nhs.net
Out of hours if you wish to speak to a senior member of Trust staff, please contact the
hospital switchboard who will bleep the appropriate person.
Telephone: 01642 617617
24 hours a day, 7 days a week
The Patient Experience Team is available to discuss your concerns in person
Monday – Friday, 9.30am – 4.00pm. The office is based on the ground floor at the
University Hospital of North Tees.
Data Protection and use of patient information
The Trust has developed a Data Protection, Caldicott and Disclosure Policy (IG5) in
accordance with the Data Protection Legislation (General Data Protection
Regulations and Data Protection Act 2018) and the Freedom of Information Act 2000.
All of our staff respect this policy and confidentiality is adhered to at all times. If you
require further information please contact the Information Governance Team.
Telephone: 01642 383551 or Email: nth-tr.infogov@nhs.net
University Hospital of North Tees, Hardwick, Stockton-on-Tees. TS19 8PE
University Hospital of Hartlepool, Holdforth Road, Hartlepool. TS24 9AH
Telephone: 01642 617617
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