Postnatal physiotherapy exercises for patients - Alfred Hospital

• You can start doing abdominal bracing while lying on your back with knees bent and feet
resting on bed
• Gently draw the lower belly (between belly button and pubic bone) in as if to tighten your belt.
Keep breathing normally whilst you do this exercise and keep your spine still. Hold this
position for up to ten seconds then relax.
Repeat this exercise up to 10 times, 2-3 times a day. As your muscles get stronger you can progress to
doing this exercise in other positions.
REST
To help your body and especially your pelvic floor muscles recover after birth, you need to spend time
each day resting. For the first two weeks after the birth you should spend at least 2 hours lying down flat
during the day. This can be divided into 2 one hour sessions. You might like to ask one of the nursing
staff to help you learn to feed your baby whilst lying down on your side. This is especially useful if you
are going home to look after other young children. For the following six weeks you need to continue to
lie down flat for at least one hour every day. This may be two sessions of half an hour each. Try also to
avoid prolonged standing, choose to sit down whenever you can.
EXERCISE
As in hospital, we encourage you to have short walks at home each day. Start with 10-15 minutes at a
slow pace on flat ground and gradually increase the speed and distance as you feel able. Remember to
listen to your body and don't push yourself. By your six week post-natal check you should be walking
30-40 minutes each day at a moderate pace. Other exercise, such as swimming, yoga, pilates, gym and
cycling are not recommended until after your six week check-up.
It is recommended that competitive sports or high impact activities not be resumed for at least three
months, as your muscles and joints may still be softened from the effects of pregnancy.
Doing the ‘star jump’ test, which involves performing 5 star jumps with 5 coughs whilst your bladder is
full will indicate whether your pelvic floor muscles are strong enough for you to return to any impact
sports or activities. Returning to such sports when your pelvic floor muscles are not strong enough may
lead to urinary stress incontinence.
Jumping on a trampoline is not recommended for 6 months.
BACKCARE
As a new mum, you will be lifting, pushing and pulling during everyday activities, therefore it is
important to protect your back against pain and injury. It is especially important to avoid any prolonged
forward bending of your back. Always make sure your nappy change area and baby bath are at waist
height to prevent unnecessary strain on your back.
Be aware of your posture when standing, sitting and moving around. When sitting have your bottom
well back in the chair and try not to sit on your coccyx. Gently rock your pelvis forward and support the
lower curve of your spine with a rolled towel or small cushion. You may need a small stool under your
feet to help you maintain this posture, especially whilst breastfeeding.