7/27/2019 ezine-06-jul-2010v14.pdf

1/9

MICKEY MEHTAS

healthbeyondfitness

360HEALTH VISION

dedicated to your health

POST PREGNANCY EXERCISES

7/27/2019 ezine-06-jul-2010v14.pdf

2/9

POST PREGNANCY EXERCISES

It is common to gain loads of weight duringpregnancy. However, it becomes a really

difficult to lose it later on. Also, it is very

difficult to reverse back the irreversible

physical changes that occurred in the body

during the stages of pregnancy. However,

appropriate post pregnancy exercises can

help you relieve a great deal from the extra

pounds that you have put on, in the

gestation phase and also prevent further

unwanted physical changes. These

exercises will make you feel fit and active

after a long phase of pregnancy.

When to begin?

The most commonly asked question about

post pregnancy exercises is when to beginwith it. You may begin with the exercises

once you are physically fit and mentally

prepared. However, consult your

gynecologist before you begin with

anything. Rule out all the possible risks.

Remember not to over exert yourself and

go with lighter to moderate mode. Ideally,

you can begin after six-week of yourdelivery.

Pre - preparation for Exercises

The first and foremost preparation is mental

preparation that you are going to stick to

your fitness regime. Until and unless youare fully prepared both on mental and

physical levels do not take up the routine.

MICKEY MEHTAS

healthbeyondfitness

7/27/2019 ezine-06-jul-2010v14.pdf

3/9

MICKEY MEHTAS

healthbeyondfitness

Also ensure that there is no risk issue if you

are exercising after your delivery as many

caesarian cases are restricted to suchactivities for certain time period. Also make

sure that you wear right fitting inner wear

and loose cotton clothes while post

pregnancy exercises in order to get back in

right shape.

PELVIC FLOOR STRENGTHENING EXERCISES

Kegel Exercise

Benefits: Pelvic Floor Strengthener exercise

is basically meant to improve your pelvic

region circulation. It also helps in

maintaining your vaginal canal in shape.

Method: Lie down on the floor on your

back. Now bend your knees, keeping your

feet on the floor. Try tightening your vaginalmuscles as if you are hindering a urinary

flow. Hold on for few seconds. Repeat it two

or three times.

Head and Shoulder Raises

Benefits: Head and Shoulder Raises

exercise helps in shaping the flabby abs.Method: Lie down on your back while

keeping your knees bent and supporting

backside of your head with your hands.

Once you are in right and stable position,

take a deep breath. Now as you exhale

tighten your abdominal muscles

simultaneously lifting your head and

shoulders off the ground. Go back inoriginal position. Repeat it five times.

7/27/2019 ezine-06-jul-2010v14.pdf

4/9

MICKEY MEHTAS

healthbeyondfitness

Pelvic Tilt

Benefits: Pelvic Tilt helps in realigningbody and bringing it back in right posture.

Method: Lie on your back on an even

surface and bent your knees without

leaving contact of your legs with the floor.

Deeply inhale and let your abs muscles

expand. Hold for some time. Now as you

exhale out, simultaneously raise your

tailbone towards your navel. However while

doing this make sure that your hips are on

the floor. Now squeeze your butts for

sometime and release after few seconds.

Repeat it five times.

7/27/2019 ezine-06-jul-2010v14.pdf

5/9

MICKEY MEHTAS

healthbeyondfitness

BACK EXERCISES

A pregnant lady undergoes several physicalchanges in her body. One of the most

important changes is the change in the

centre of gravity in her body. As the

pregnancy matures, the centre of gravity

starts tilting towards the back side bringing

the entire body weight concentrated on the

back. This gradually leads to the back

overloaded with the entire body weight,

leaving the pregnant lady in extreme back

pain.

What are the benefits?

Almost half of the entire population of

women who undergo pregnancy suffer

back ailment. Simple stretch exercises of

the back during pregnancy help in avoidingstiffness of the lower back and distribution

of concentration of weight in surrounding

area, relieving the back from extreme

pressure of the fetus body weight as well as

own body weight. These exercises also help

you strengthen your back muscles, so that

you can bear the excess load.

Before You Start Back Exercises

In case you are pregnant and planning to

proceed with back exercises, make sure to

consult your gynecologist to rule out any

possible risk. Also, make sure that you begin

with very light exercises. After first trimester

avoid all the exercises that require you lyingon your back. Avoid over exertion and in

case you feel something unusual, do not

hesitate consulting your doctor.

7/27/2019 ezine-06-jul-2010v14.pdf

6/9

MICKEY MEHTAS

healthbeyondfitness

Cat back stretch

Benefits: It strengthens as well as makesyour entire back flexible.

Method: Support your entire body on your

knees and palms. After getting down on

your fours completely flatten your back and

align them from neck to tail. Gradually start

arching your back from tail to shoulders.

Hold for some time. Come back to original

position. Repeat a few times.

Heel sits

Benefits: It stretches your lower back and

butts.

Method: Get down on your bend knees.

Now stretch your hands ahead of you and

place your palms flat on the floor. Gradually

swing back on to your heels with yourknees comfortably apart. Now as you sit

back, move your fingers frontward

increasing the stretch. Do with one arm at a

time. Do not repeat more than 3 times.

Trunk twist

Benefits: It stretches your back as well as

upper torso.

Method: Sit comfortably on the floor with

both your legs crossed. Now hold your left

foot with your left hand and place the right

hand on the floor for support. Now

gradually twirl your upper torso in the right

direction. Hold for few seconds. Repeat with

another hand.

7/27/2019 ezine-06-jul-2010v14.pdf

7/9

MICKEY MEHTAS

healthbeyondfitness

Rocking back arch

Benefits: It stretches and strengthens themuscles of the back, hips and abdomen.

Method: Get down on all your fours. Makesure while doing so you evenlydistribute your weight on your hands,knees and back. Also pay heed that yourback is not arching. Now swing back andforth moderately. Return to youroriginal position. Repeat few times.

ABDOMINAL EXERCISES

bdominal exercises are very important

during pregnancy not because they help in

shaping your abs but because they help in

strengthening your spine in order to reduce

the back aches. These exercises are also

meant for promoting good posture andsupport your body. It is very important to

understand that the abdominals are actually

a set of muscles working together to allow

you to twist, turn, and bend and in order to

smoothly carry on these activities, a proper

regime for the maintenance of abdominal

muscles is vital during pregnancy.

What are the benefits?

Apart from keeping your abdominal muscles

fit and fine to twist, turn, and bend, the

abdominal exercises during pregnancy also

goes a long way in preventing diastasis recti,

the separation of the connective tissue of the

abdomen, which is a very common

phenomenon during pregnancy. They alsocheck on your postures and help in

preventing accumulation of strain at a single

place.

7/27/2019 ezine-06-jul-2010v14.pdf

8/9

MICKEY MEHTAS

healthbeyondfitness

Before You Start Abdominal Exercises

In case, you are planning to begin with yourpregnancy abdominal exercises, make sure

you keep few things in concern. First of all, get

checked by your gynecologist that your abs

exercises are safer for you in every manner. Try

not to over strain yourself. Also, avoid

exercises that require you to lie on your back

after first trimester as these can hinder

oxygen for you and your baby.

Abdominal ContractionsTilt against pillows or an exercise ball tokeep your back aligned. Place your handson your stomach and deeply inhale.Completely fill your chest and stomachwith air you inhale. Now strain andcontract the abdominal wall and exhaleout till your lungs are completely vacant.

Pelvic RockingSupport your entire body on your handsand knees. Now slant your pelvis under byconstricting the inner abdominal musclescarefully. Carefully avoid arching yourback. Hold this position for few seconds.

Side Bending

Support your entire body on your handsand knees. While holding yourself onthem, slightly crunch your oblique musclesby moving your shoulder and hip towardsone other. Do it on both the sides.

Roll-backsSit erect with your knees curved beforeyou but your feet placed on the floor. Now,gradually bow back as far as you are able

to hold on. Stay for some time and thenslowly roll back up. Incase you needadditional support, clutch your thighs withyour hands or place your hands on thefloor.

7/27/2019 ezine-06-jul-2010v14.pdf

9/9

www.mickeymehtahbf.com

Health Beyond fitnessbut certainly

not beyond your reach!

360 Gym branches:Bandra:

Chembur:

Malad:

Vile Parle:

Plot-160, Baitush-Sharaf,

29th Road, Bandra (west),

Mumbai - 400 050

Tel: 022- 26400516 / 715

Euro Kids,Ground Floor,

Crystal 3,Sindhi Society,

Near Acre's Club

Mumbai - 400071

Tel: 65212037 / 65212038

Westend Apartments,

Ahimsa Marg,Chincholi bunder Road,

Malad (west)

Mumbai - 400 064

Tel: 022- 28790515 / 0556

Plot No.B-10, VM Road,

Kapole Co-Op H.S Ltd,J.V.P.D Scheme,

Vile Parle West, Mumbai

Juhu:

Dadar:

Hughes Road:

Swimming Pool-Juhu,

Hotel Golden Manor,

Juhu, Mumbai

Tel: 022- 65542388 / 89

804 / A, Ghamat Lodge,

Dr Ambedkar Road,

Dadar T.T.,

Mumbai - 400 014

Tel: 022- 65542388 / 89

29, Kohinoor Building

Hughes RoadMumbai - 400 007

Tel: 022- 23804621 / 4981

www.facebook.com/mickeymehtahbf

www.twitter.com/mickeymehta

Contact Details:

MICKEY MEHTAS

healthbeyondfitness