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Answer
Episiotomy or not, Kegels and pelvic tilts should be resumed soon after
delivery. If you have an episiotomy do not go in a chlorinated pool until
you have the doc's ok. It's ok to start walking about 5-7 days after
delivery or later if you don't feel quite ready. Start with a 5-10 minute
walk and build up gradually.
The immense transformation your body undergoes during pregnancy
reverses gradually. Although you may be anxious to regain your
pre-pregnancy figure, it generally takes six weeks for the hips, pelvis
and connecting muscles to realign. It may take longer to shed extra
pounds. Gentle exercises can hasten the restorative process and help
you to stand taller, flatten your abdominal muscles, prevent long-term
posture problems and prepare you to return to your favorite sports. It
is important that your back, pelvic tilt and the connecting muscles
return to their proper alignment before resuming regular exercise.
Chronic pain can result from premature sessions of running, stepping or
weight lifting with misaligned posture and loose joints and ligaments.
Goals
Check with your health care provider before starting this plan. After
an uncomplicated delivery, you may begin the day after delivery. The
goals of the restoration plan include:
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Kegels (pelvic floor
exercises) to heal the pelvic floor and tone stretched
muscles;
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Stretch the
shortened low-back muscles and pectoral (chest) muscles to improve
posture;
-
Tone slack abdominal
muscles to help support the lower back;
-
Realign pelvis and
leg muscles to avoid injury;
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Improve your mood by
taking good care of your body and self-image.
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