here - Health Promotion Agency
here - Health Promotion Agency
here - Health Promotion Agency
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The early weeks: you<br />
L OOKING AFTER YOURSELF<br />
REST<br />
During the weeks or months that<br />
you are feeding your baby at night<br />
and your body is recovering from<br />
childbirth, finding time to catch up<br />
on rest is essential. It’s tempting to<br />
use your baby’s sleep times to catch<br />
up on chores, but try to have a sleep<br />
or a proper rest at least once a day.<br />
PHYSICAL ACTIVITY<br />
Continue with any postnatal exercises<br />
you were shown in hospital. You can<br />
also do this deep stomach exercise<br />
when you feel well enough.<br />
• lie on your side with your knees<br />
slightly bent;<br />
•<br />
let your tummy sag and breathe<br />
in gently;<br />
• as you breathe out, gently draw<br />
in the lower part of your stomach<br />
like a corset, narrowing your<br />
waistline;<br />
• squeeze your pelvic floor also;<br />
•<br />
hold for the count of 10 then<br />
gently release;<br />
• repeat 10 times.<br />
You should not move your back at<br />
any time. After six weeks, progress to<br />
the box position (see page 16).<br />
Besides these exercises, try to fit<br />
in a walk with your baby. A short<br />
walk in the fresh air will make you<br />
feel good.<br />
If a gap or bulge line appears<br />
vertically down the centre of<br />
your stomach, you should<br />
ask your physiotherapist for<br />
special exercises.<br />
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