It’s an ultimate feeling for a woman when she first hears that she is going to be a mother. It’s an ecstatic feeling that cannot be expressed in words.
While almost all new mothers would be happy at this, there are a few new mom’s who wouldn’t be so sure about this “Happy” feeling. No, they aren’t anti motherhood or anti babies. It’s just that they are going through lot of emotions right now including stress and lot of changes in their lives. Some of them say it out loud and some don’t but, the challenge remains the same for each one of them.
While taking care of the new member of the house, the mother is often too lax to take care of herself. Challenges that a new mother usually faces are:
* Weak back & core.
I am sharing some basic ways to cope with the most common challenges a new mom faces post delivery.
For a weak Back & Core, start with the easiest and safest exercise,
* Pelvic Tilt: Lie on the floor or on your bed. Place a pillow under your head. Bend your knees by sliding your feet up towards your bottom.
Tighten your pelvic floor and pull in your lower tummy muscles. Hold this for a count of one to three and then relax your tummy. Repeat this 10 times. Make sure you are breathing normally, as breathing is the most essential part of any exercise.
* Pelvic bridging: Lie on your back with knees bent and feet flat. Pull in your lower tummy muscles a inhale, then exhale as you tighten your buttocks and lift your hips until your body forms a straight line. Do these 5 times; repeat in 3 sets of 5.
Not only this exercise strengthens your major back muscles but, also focuses on your small yet very important core muscles.
* Maintain the correct posture to avoid straining your back and core muscles:
Posture is an important factor for new Mom’s and maintaining that is very necessary. More often than not new Mom’s tend to stand, sit or even nurse their babies in an incorrect posture. The right posture is to maintain the arch of the back with the chest and bottom out. Even while nursing the baby, the mother must maintain the correct posture. Back should be supported properly and baby must be held close to the breast so that the mother doesn’t have to slouch. Mother can keep a pillow under the baby to support her arms while feeding.
Perform the Kegel’s exercise.
Wondering how to do it? Well, worry no more, here is the answer.
To do the Kegel’s exercise you need to first find your pelvic muscles.
How do you find the pelvic muscles?
These are the muscles that form the floor of your pelvic floor. The most common way to find them is to try to stop the flow of your urine mid-steam. This tightening is the basic move of a Kegel. Let those muscles go and resume the flow of urine and you’ll have a better sense of where those Kegels are.
Now, let us start the Kegel’s exercise to strengthen your pelvic floor muscles.
* You can do these exercises either sitting in a chair or lying on the floor. Make sure your buttock and tummy muscles are relaxed. If you are lying down, then you should be flat on your back with your arms on your sides and your knees up and together. Keep your head down, too, to avoid straining your neck.
Squeeze your pelvic floor muscles for five seconds. You don’t want to strain those muscles too much by squeezing them for too long. If five is even too long for you, you can begin by squeezing those muscles for just 2-3 seconds. Repeat it for 5 times. You can increase the number of repetition depending on your convenience.
Note: Bladder should be empty while doing the Kegel’s exercise.
* Stopping the flow of Urine while urinating for 3-5 secs. This exercise should be done once or twice in a day.
Stress during and after pregnancy is inevitable. So, what do you do about it? How do you relieve your stress?
Well, by being aware of what causes the stress is the best way to tackle it. Find out what is the cause; most commonly it is because of the sudden change in your lifestyle and irregular pattern of sleep.
Waking up every now & then, to feed the baby can be very tiresome and or it can be as a result of the changes that you see in your appearance. Factors to put you on stress mode can be many but; here are some easy ways to cope up with it.
* Deep breathing exercises: While we are stressed we tend to do shallow over breathing (taking shorter breaths), this prolongs the anxiety and stress by raising the stress hormone in our system. Deep abdominal breathing helps to reduce the level of stress hormones in your blood and thus, relaxes the body and mind.
Breathe in through nose and let the abdomen rise, hold your breath for 3-4 seconds and slowly breathe out through the mouth. Repeat it at least 5-10 times in a quite environment for maximum relaxation.
* Talk to your spouse about the challenges you are facing. Talking to your partner not only involves him in this transition phase of yours but, also strengthens the relationship between you two by many folds.
* It’s the NAP time: Take a nap every time your baby is asleep, not only your baby even you need ample of rest. Your little one is going to keep you awake the whole night. So, take a nap whenever possible to catch up on the sleep that you have missed. Your body needs that rest to repair all the cells and tissues that were worn and torn during the day.
* Give yourself some time and attention by doing what you love the most. Listen to music, read a book, catch up with old friends or just about anything that keeps you happy because only a happy mind can nurture a healthy body.