Exercise Program

Cool-Down: 

**Should include gentle stretching and relaxation exercises, as done in the warm-up, in order to return the bodily systems back to their resting state.  Stretching should be done to reduce/prevent muscle soreness and increase flexibility.  

**Relaxation techniques can be used in the cool-down to relieve stress and muscle tension, and to help in the preparation for labour and delivery (1).  Some of these techniques include massage, and the tensing and relaxing of all the muscles in the body. Tensing each body part, progressing from your feet up towards your neck, slowly tensing each specific body part.  These relaxation techniques as well as any learned breathing techniques can be done throughout the day to keep the pregnant woman relaxed and healthy.  

Postnatal Exercise Program:

Within 24 Hours after Birth the following exercises can be done:

• Kegel exercises (as in warm-up- pelvic floor exercises)
• Lay on stomach on the floor with pillows under the abdomen for support (couple hours a day)
• Stretching- reach arms above the head, pull toes up, hold for 5 seconds and relax
• Pelvic Rock- with knees bent, feet flat on the floor, laying on her back, tilt the pelvis into the bed
• Walking
• Abdominal tightening
• Range of Motion movements in all possible joints

Full Recovery Time to Return to a Regular Exercise Program Depends On:

• age
• health status
• pre-delivery physical fitness
• whether mother is breastfeeding or not
• life-style factors and psychological state
• desire to return to customary activities- motivation
• complications in the labour
• postpartum fatigue

** usually recovery time ranges from 6 weeks to 6 months**

CONSULT your doctor before starting or continuing an exercise program.  STOP exercising and consult your doctor immediately if any ill effects appear.

Reference:

1.  Kochan-Vintinner, A. (1999) Active Living During Pregnancy: Physical Activity Guidelines for Mother and Baby. Ottawa: Canadian

     Society for Exercise Physiology. 

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