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    POSTNATAL-converted

    Uploaded by

    Priya Yadav

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    © All Rights Reserved
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    POSTNATAL-converted

    Uploaded by

    Priya Yadav
    4 views8 pages

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    Copyright:

    © All Rights Reserved
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    4 views8 pages

    POSTNATAL-converted

    Uploaded by

    Priya Yadav

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    POPTNATAL EXERCIPEP

    DAY-01
    1. BREATHING EXERCISE [Number of times]:

    ➢ Inhale pop stomach out.


    ➢ Exhale take stomach in.

    2. LOWERLIMB EXERCISES [Number of times]:

    ANKLE TOE MOVEMENT HIP ROTATIONS


    HEEL SLIDES

    ➢ Ankle toe up and down movement


    ➢ Hip rotation: leg straight and wide move internally and
    externally.
    ➢ Heel slides: Bend the knee’s up to 90.

    3. UPPERLIMB EXERCISES [Number of times]:

    SHOULDER FLEXION
    ELBOW FOREARM STRETCH
    FLEXION-EXTENSION

    WRIST MOVEMENTS

    ➢ Shoulder flexion: Complete raising the hand up to 180.


    ➢ Elbow Flexion and Extension: Bending Elbow up to 90 and
    180.
    ➢ Forearm stretch: Keep hand straight and press the fingers.
    ➢ Wrist movements: Up and down movement, side movement
    and rotation of wrist.
    DAY-02
    4. PELVIC BRIDGING [Number of times]:

    ➢ Lay down straight, knee bend up to 90 and hands kept aside,


    raise the back and maintain for 10 seconds.

    5. PELVIC TILTING [Number of times]:

    ➢ Lay down straight, knee bend up to 90 and hands kept aside,


    now tighten the buttocks and raise uphold for 10 seconds.
    6. KEGEL’S EXERCISE [Number of times]:

    ➢ This exercise can be performed in sitting or lying portion.


    ➢ Method: Imagine passing out urine and suddenly stop or
    control the urine by contracting vagina hold and maintain for
    1osec.
    7. ROLLING TECHNIQUE [Number of times]:

    ➢ While getting up, turn to sides lying first, then push yourself
    with the help of hands and then put both the legs down and
    get up.
    DAY-03

    8. PELVIC HIKING [Number of times]:

    ➢ Lay down straight, knee bend up to 90 and hands kept aside,


    raise your hips up from side wise one by one.

    9. KNEE PRESS [Number of times]:

    ➢ Lay down straight, bend knees’ up to 90, hands kept aside,


    place a pillow under the knee and press with full pressure and
    release to 80 and maintain for 10 seconds.
    10. HEAD RAISE [Number of times]:

    ➢ Lay down straight, bend knee’s up to 90, hands kept aside,


    now press the knees and raise the head and maintain the
    portion for 10 seconds.

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