Stillbirth is the loss of a fetus after 20 weeks of gestation while the fetus is inside the womb. Stillbirths occur in one out of every 200 pregnancies and can occur during pregnancy, labor and up to delivery. Stillbirths can cause a variety of feelings both physical and emotional. Because of this, certain gentle exercises might be beneficial. They can help you get your physical strength back, and you might be better able to cope as a result.
Pelvic Floor Exercise
Pelvic floor exercises, similar to Kegels, are especially helpful if you have had an episiotomy or if you have a bruised or swollen perineum, as they increase blood flow to that area and help in healing. For these exercises, sit in a chair leaning forward, with your feet flat and a hip's width apart. Put one hand underneath your trunk and one on your abdomen, keeping your pelvic floor muscles, which rest between your legs, off of the chair. While keeping your buttocks and abdomen muscles relaxed, tighten your pelvic floor muscles as if you were stopping the flow of urine. Hold for a count of four, and release. Repeat the exercise multiple times a day, breathing easily throughout each session.
Deep Abdominal Muscle Exercise
These exercises help get your abdominal muscles back in shape by targeting the deepest layer of abdominal muscle, the transversus abdominus. To perform these, sit, lie down or get on all fours. While keeping your back flat, draw your belly button inward toward your spine. You should feel the sides of your abdominal muscles tightening. Repeat eight to 10 times, and breathe normally throughout the routine.
Stomach Exercise
This will work deep muscles to tone your stomach and remove strain from your back and pelvic floor. To start, lie on one side, release your stomach muscles and breathe in gently. As you breathe out, draw your stomach muscles inward and tighten your pelvic floor muscles. Hold and release. Repeat four to five times. You will build this tolerance up slowly with the goal of holding the muscles for 10 seconds and repeating 10 times in one sitting.
Warning
Most midwives and doctors suggest waiting until your six-week check-up before exercising. Regardless of the length of your pregnancy, your hormones will stay in your system for about five months after delivery. This will make you more susceptible to straining ligaments and joints during this time, according to the Yeovil District Hospital website. In addition, sit-ups or leg lifts while on your back might be potentially harmful. Consult your doctor before starting any workout regimen.
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