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Dr Ahmed Ismail

Consultant Gynaecologist & Fertility Expert

Postnatal Breastfeeding

Postnatal Breastfeeding Postnatal Breastfeeding

Pelvic Exercises

Exercise 1

Lying with pillows under head and shoulders or half lying (lean against back rest), hands placed on abdomen at waist level and knee bent up with feet flat on bed:

  1. Breathe out through the mouth while drawing tummy inwards, go on exhaling until you can no longer hear any noise and make yourself as thin as possible from front to back.
  2. Breathe in through the nose gently blowing up under your hands so that they are lifted towards the ceiling. Repeat 6 times.

Exercise 2

Lying with legs crossed at ankles, press legs together and tighten thigh and seat muscles. Squeeze front and back passages. Hold then, relax. Repeat 6 times.

Exercise 3

Lying with legs straight, bend right knee and lower, repeat with left leg. Repeat 6 times, with each leg.

Exercise 4

Lying with knees bent and feet flat on bed:

Pelvic tilting:

  1. Press waist down on bed and tilt the pelvis up in front towards the ribs, hold for a second.
  2. Relax and allow the spine to hollow at waist naturally. Repeat 6 times.

Exercise 5

Hip shrugging (for sides of waist)

Lying with one knee bent, and on straight:

  1. Draw the hip of the straight leg up towards the ribs on the same side (leg seems shorter)
  2. Stretch it out to the utmost (leg seems longer). Repeat 6 times with each leg.

Exercise 6

Pelvic rotation:

Lying on your back, both knees bent and together, feet flat on bed and arms out sideways, hands holding the edges of the matters:

  1. Swing both knees to the left and twist pelvis until the right hip is uppermost.
  2. Swing to the right and twist pelvis until the left hip is uppermost.

Keep knees together and shoulders flat on bed all the time. Do not stop. Keep swinging alternate ways. Repeat 6 times in each direction.

Exercise 7

Lying with knee bent and feet flat on bed, lift your head gently.

Repeat the exercises 1 to 7 and gradually increase by one each day. When you are standing, walking or sitting always try to keep your tummy pulled in and your seat tucked in.

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