GOQii

Blog

  • HOME
  • HEALTHY LIVING
  • FITNESS
  • HEALTHY RECIPES
  • USER STORIES
  • KARMA
  • BUY GOQii

February 8, 2019 By Nilakhi Nath 1 Comment

Healthy Tips For New Moms!

Fitness For New Moms
It is difficult to describe the feeling of ecstasy that a woman experiences when she learns that she is about to become a mother. While most new mothers would be happy, there are a few new moms who wouldn’t be so sure about this “Happy” feeling. No, they aren’t necessarily anti-motherhood or anti-babies. They are going through lot of emotions which includes stress and a lot of changes in their body and their lives. Some of them say it out loud and some don’t, but the challenge remains the same for each of them.

While taking care of the new member of the family, a mother often forgets to take care of herself. Challenges that a new mother usually faces are:

  • Weak Back & Core
  • Incontinence
  • Stress 

I am sharing some basic ways to cope with the most common challenges a new mom faces post delivery.

1. For a Weak Back & Core, start with the easiest and safest exercise –

a. 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 1-3 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.

b. Pelvic Bridging: Lie on your back with knees bent and feet flat. Pull in your lower tummy muscles and inhale, then exhale as you tighten your buttocks and lift your hips until your body forms a straight line. Do this 5 times and repeat in 3 sets of 5 reps exercise

Not only does this exercise strengthen your major back muscles but also focuses on your small yet very important core muscles.

c. Maintain the correct posture to avoid straining your back and core muscles

sitting_posture

Posture is an important factor for a new mom and maintaining it is extremely necessary. More often than not, new moms 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 the baby must be held close to the breast so that the mother doesn’t have to slouch. The mother can keep a pillow under the baby to support her arms while feeding.

2. For Incontinence,

a. 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 base 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 this exercise 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.

 

pelvic

Squeeze your pelvic floor muscles for 5 seconds. You don’t want to strain those muscles too much by squeezing them for too long. If 5 seconds is too long for you, you can begin by squeezing those muscles for just 2-3 seconds. Repeat it 5 times. You can increase the number of repetitions as per your convenience.

Note: Bladder should be empty while doing the Kegel’s exercise.

b. Stopping the flow of Urine while urinating for 3-5 secs.
This exercise should be done once or twice in a day.

3. For Stress,

Stress during and after pregnancy is inevitable. So, what do you do about it? How do you relieve stress? The best way to tackle stress is to be aware of what causes it. In most common cases, it is because of the sudden change in lifestyle and irregular sleep patterns. Waking up every now & then to feed the baby can be very tiresome. You may also experience stress based on the changes you see in your appearance. There are many factors that may stress you out. Here are some easy ways to copy with it:

a. Deep Breathing Exercises
When stressed, we tend to do Shallow Over-breathing (taking shorter breaths), this prolongs anxiety and stress by raising the stress hormones in our sysstem. Deep abdominal breathing helps 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 exhale through the mouth. Repeat it at least 5-10 times in a quiet environment for maximum relaxation.

b. 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.

c. Take a Nap every time your baby is asleep. Not only your baby but even you need ample of rest. Your little one is going to keep you awake the whole night. So might as well take a nap whenever possible to catch up on the sleep you have missed. Your body needs rest to repair all the cells and tissues that were worn and torn during the day.

d. 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.

Search

Recent Posts

  • 5 Simple Lifestyle Changes To Manage Hypertension
  • When Is The Best Time To Eat Almonds?
  • What Alkaline Water Does To Your Body!
  • Should You Eat Eggs During Summer?
  • Building Muscles With Proper Diet & Exercise

Stay Updated

Archives

  • March 2023 (24)
  • February 2023 (28)
  • January 2023 (31)
  • December 2022 (31)
  • November 2022 (30)
  • October 2022 (31)
  • September 2022 (30)
  • August 2022 (31)
  • July 2022 (30)
  • June 2022 (30)
  • May 2022 (30)
  • April 2022 (29)
  • March 2022 (27)
  • February 2022 (22)
  • January 2022 (23)
  • December 2021 (18)
  • November 2021 (17)
  • October 2021 (14)
  • September 2021 (12)
  • August 2021 (15)
  • July 2021 (18)
  • June 2021 (19)
  • May 2021 (17)
  • April 2021 (16)
  • March 2021 (16)
  • February 2021 (9)
  • January 2021 (10)
  • December 2020 (9)
  • November 2020 (5)
  • October 2020 (12)
  • September 2020 (9)
  • August 2020 (6)
  • July 2020 (3)
  • June 2020 (8)
  • May 2020 (12)
  • April 2020 (14)
  • March 2020 (13)
  • February 2020 (6)
  • January 2020 (5)
  • December 2019 (7)
  • November 2019 (9)
  • October 2019 (9)
  • September 2019 (6)
  • August 2019 (9)
  • July 2019 (12)
  • June 2019 (13)
  • May 2019 (9)
  • April 2019 (13)
  • March 2019 (13)
  • February 2019 (14)
  • January 2019 (19)
  • December 2018 (13)
  • November 2018 (9)
  • October 2018 (11)
  • September 2018 (11)
  • August 2018 (23)
  • July 2018 (13)
  • June 2018 (22)
  • May 2018 (16)
  • April 2018 (23)
  • March 2018 (17)
  • February 2018 (13)
  • January 2018 (18)
  • December 2017 (13)
  • November 2017 (25)
  • October 2017 (21)
  • September 2017 (20)
  • August 2017 (7)
  • July 2017 (11)
  • June 2017 (12)
  • May 2017 (14)
  • April 2017 (9)
  • March 2017 (6)
  • February 2017 (7)
  • January 2017 (11)
  • December 2016 (10)
  • November 2016 (8)
  • October 2016 (9)
  • September 2016 (7)
  • August 2016 (12)
  • July 2016 (10)
  • June 2016 (10)
  • May 2016 (12)
  • April 2016 (17)
  • March 2016 (18)
  • February 2016 (8)
  • January 2016 (6)
  • December 2015 (4)
  • November 2015 (9)
  • October 2015 (8)
  • September 2015 (10)
  • August 2015 (13)
  • July 2015 (10)
  • June 2015 (12)
  • May 2015 (9)
  • April 2015 (13)
  • March 2015 (9)
  • February 2015 (6)
  • January 2015 (12)
  • December 2014 (14)
  • November 2014 (11)
  • October 2014 (6)
  • September 2014 (14)
  • August 2014 (14)
  • July 2014 (7)
  • June 2014 (3)
  • May 2014 (8)
  • April 2014 (5)
Digvijay Singh

How Digvijay Singh Reversed Chronic BP Issues & Lost Weight With GOQii

Do you feel that no matter what you do, you’re unable to lose weight? You go for walks, meditate and even eat right but that scale doesn’t budge while lifestyle diseases plague you. Our Player Digvijay Singh was stuck in a similar predicament.  Life Before … [Read More...]

Ananda Mukherjee Health Story

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

We’ve always advocated that lifestyle diseases can be managed with a balanced, healthy and holistic lifestyle but can they also help you manage a terminal condition? Our Player Ananda Mukherjee, with help from his GOQii Coach, was able to battle such a condition. Here’s how his inspirational Health Story unfolded. Going From Slender To Overweight  […]

Rishikesh Ayre

The Right Guidance With Gradual Change – Rishikesh Ayre User Journey

Do you want to make a positive lifestyle change but don’t know how? Does it take every ounce of motivation for you to move? Do you need a nudge in the right direction? These are all valid questions and you’re not alone. Sometimes, we want to begin something new but don’t know where to start. […]

Venkatrao Alaparthi Loses 20kg With Guidance From His GOQii Coach

Venkatrao Alaparthi Loses 20kg With Guidance From His GOQii Coach

While earning a good livelihood is important, is it taking more life out of living? Long working hours, being seated most of the time with no physical activity and bad eating habits can take a toll on your health over a period of time. If this sounds relatable, you might have a lot in common […]

  • HOME
  • HEALTHY LIVING
  • FITNESS
  • HEALTHY RECIPES
  • USER STORIES
  • KARMA
  • BUY GOQii

Copyright ©2016 GOQii