5 Exercises After Miscarriage for Quicker Recovery

Miscarriages are more common than you might think; in fact, about 10% to 25% of all pregnancies eventually end in miscarriage. In most cases, you cannot prevent a miscarriage mainly because they occur due to an abnormality of the fetus. Dealing with miscarriage can be quite challenging, both emotionally and physically. Doing some exercise may help make you feel better in many ways. It improves your physical condition and pushes you to focus more on yourself. Just keep in mind that not all types of exercises are suitable after you miscarry.

When Can You Exercise After Miscarriage?

In most cases, it is safe to exercise soon after a miscarriage. However, it is still a good idea to talk to your doctor and confirm if your physical condition is good enough to handle an exercise program. Unless there is a serious complication, your doctor would allow you to resume your daily activities as well as exercise routine. In fact, you should start as soon as possible because engaging in some physical activities may help relieve some of the anxiety, stress, or depression that tags along a miscarriage.

You usually do not have to worry about anything if you have experienced a first-trimester miscarriage. Your body starts functioning normally soon after a miscarriage. Your doctor is likely to keep you away from engaging in physical activities if you have had a late- or full-term miscarriage. Still, you can return to your normal activities in a few weeks' time.

Gentle Exercises You Can Try After Miscarriage

If your doctor has not advised against it, you can exercise after miscarriage to divert your mind from the trauma you have just experienced. Here are some of the exercises you can start after a miscarriage.

1. Walking

The best and probably the safest exercise you can do after a miscarriage is walking. You can go for a walk and spend some time alone with yourself. You can use this time to process painful emotions. You can plan a walk with your partner or someone very close to you. This makes you feel better and tells you that you are not alone. You can always start with gentle strolls in the fresh air and then spend more time once you get used to it.

2. Pelvic Floor Exercises

Your pelvic floor muscles will take a hit after a lost pregnancy. You can make things better by doing some pelvic floor exercise after miscarriage. These exercises also help heal the tissues around your vagina and reduce swelling by encouraging a better flow of blood to the area. You can perform pelvic floor exercises even if you have stitches. Continue doing the exercises even if at first you notice no results.

3. Lower Tummy Muscle Exercise

You can get rid of your post-pregnancy belly by working on your lower tummy muscle. Here is what to do:

  • Lay down on the floor with your knees bent up.
  • Inhale deeply and then tighten your pelvic floor muscles while breathing out. You need to tighten your pelvic floor here and then pull your belly button in and up, until you feel tightness in your lower tummy muscles.
  • Hold this position for a while. Do not hold your breath while being in the position. Then, relax your muscles in a slow, controlled fashion. Wait for 5 seconds and then repeat the same.

4. Pelvic Tilt

You can try pelvic tilts to stretch your back and strengthen your tummy muscles. These moves also prove quite beneficial if you are struggling with back pain. Here is what you have to do:

  • Lie on the floor with a pillow under your head and knees bent.
  • Pull in your lower tummy muscles while tightening up your pelvic floor. Then, touch your lower back with the floor and hold for three seconds.
  • Then, arch your back again and take it away from the floor.
  • Repeat the same 10 times.

You can also perform the same exercise after miscarriage while using an exercise ball. Here is how to do it:

  • With your feet on the floor, sit on an exercise ball in a way that it does not slide away from your body.
  • Use your bottom to move the ball backwards and forwards. Be sure to allow your pelvis to move with the ball. Do not move your shoulders while doing the exercise.

5. Leg Slide

You can also try leg slides to strengthen your abdominal muscles, which are likely to become weak after a miscarriage. Here is how to perform the movement:

  • Lie on the floor with your feet flat and knees bent.
  • While keeping your lower back relaxed, tighten up your tummy muscles. Slowly take your legs away from your body without changing the small of your back. Keep sliding until you straighten your knees.
  • Bend your knees from the point you feel your lower back arching again. Do 10 reps.

Rules to Follow

While you can perform most exercises after miscarriage, you should always discuss things with your doctor. They will guide you and explain how to perform certain exercises. Here are some basic rules you should follow when exercising after a pregnancy loss.

1. Start Slowly

You should not hustle. Your body is still repairing itself, so it is important to not put additional stress. Do not try to push yourself to exercise harder. Start with whatever seems manageable. You can increase the intensity by 10% each week. If you exercise for 10 minutes during the first week, you should take it to 11 minutes in the next week. Gradually increasing your intensity will help you enjoy the maximum benefits.

2. Monitor Your Heart Rate

Your heart rate tells you exactly how difficult a particular exercise is. Do not let your heart rate go up quickly – it can lead to internal bleeding or even cause other complications after a miscarriage. You can use a heart rate monitor or simply use your pulse on your wrist to know your heart rate during exercise. Just make sure to keep your heart rate under 150 BPM.

3. Stretch Properly

Since your body has undergone a traumatic event, it is important to prepare your muscles a bit before you start an exercise. That is why stretching is extremely important. Talk to a personal trainer if you do not know how to stretch your body properly before and after every workout session. Stretching your muscles properly not only lowers risk of injury but also makes your exercise more enjoyable.

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