Women's health physiotherapy in Western Sydney

[Music] [Screen shows Western Sydney LHD and NSW Health logos]

Female voiceover reading text on screen: Welcome to this postnatal physiotherapy exercise and education class. This video contains information and gentle exercises for all mothers following birth.

[Screen shows disclaimer text: This video provides education and exercises for women after giving birth. This video is for information purposes only and does not constitute medical advice. If you are experiencing any pain, discomfort or other health issues, please stop immediately and see a health professional.]

[Screen shows text: Stretches]

Female voiceover: We will now go through stretching exercises. Neck stretches.

[Screen shows text: Neck stretches]

[Screen shows blue text in a white and blue circle in top left of the screen: Repeat 10 times. A pregnant woman wearing black exercise clothes sits on a chair facing sideways]

Female voiceover: Repeat 10 times each. Start looking forward turn your head to look over one shoulder until you feel a gentle stretch in the side of your neck. Keep your shoulder down and back. Now repeat on the other side. [Screen shows a box with text in the left side of the screen: Keep your shoulder down and back. Repeat on the other side.]

Female voiceover: For a side stretch tilt one ear toward your shoulder until you feel a gentle neck stretch on the side, repeat on the other side. [Screen shows a box with text in the left side of the screen: Keep your shoulder down and back. Repeat on the other side.]

Female voiceover:  Looking straight ahead keep your head level gently tuck your chin in as if you are making a double chin. [Screen shows box with text in the left side of the screen: Keep your head level. Tuck your chin in as if you are making a double chin.]

[Screen shows a pulsing blue and white circle with text: Hold for 5 to 10 seconds]

Female voiceover: Hold for about five to ten seconds and then relax.

[Screen shows text: Upper back stretches]

Female voiceover: Upper back stretches. [Screen shows a box with text: Relax your head and neck down]

Female voiceover: Hold your hands together and reach forwards pushing your hands away from you.

[Screen shows a pulsing blue and white circle with text: Hold for 10 seconds]

Female voiceover: Hold your hands together behind you and lift your arms upwards. [Screen shows box with text: Keep your body still]  

Female voiceover: You should feel a stretch across your chest. 

[Screen shows a pulsing blue and white circle with text: Repeat both movements 10 times.]

Female voiceover: Turn your chest and head to look behind you hold on to the chair or something sturdy if you are standing you should feel a stretch in your back.

[Screen shows a blue and white circle with text: Repeat on the other side]

Female voiceover: Repeat on the other side.

[Screen shows another blue and white circle with text: Hold for 10 seconds]

[Screen shows text: Stretches on your hands and knees]

[Screen shows same woman on her hands and knees on a padded exercise mat]

Female voiceover: For the following stretches start with your hands under your shoulders and knees under your hips.

[Screen shows box with text: Keep your knees hip width apart]

Female voiceover: Keep your knees hip width apart. Hold each position for 10 seconds. [Screen shows a blue and white circle with text: Hold for 10 seconds]

Female voiceover: Gently round your back and tuck your chin in. Hold. Return to the starting position. Gently arch your back downwards and look up hold return to the starting position and repeat. Lift one hand and reach under your other arm, turn your head to look at that hand. Hold.

[Screen shows box with text: Feel a stretch across the upper back]

Female voiceover: Move your arm under your body and reach to the sky. Turn your head to look at that hand. Hold. Return to the starting position and repeat with the other hand.

[Screen shows text: Back of leg stretch]

Female voiceover: Back of leg stretch

[Screen shows same woman holding on to and standing behind a chair]

Female voiceover: Stand up tall holding onto a chair or table, stand with one leg behind, keep your knee straight and keep the heel on the ground. Gently bend your front knee until you feel a stretch down the back of your leg. Hold and repeat on the other side.

[Screen shows blue and white circle with text: Hold and repeat on the other side]

[Music] [Screen shows Western Sydney LHD and NSW Health logos]

Female voiceover reading text on screen: Welcome to this postnatal physiotherapy exercise and education class. This video contains information and gentle exercises for all mothers following birth.

[Screen shows disclaimer text: This video provides education and exercises for women after giving birth. This video is for information purposes only and does not constitute medical advice. If you are experiencing any pain, discomfort or other health issues, please stop immediately and see a health professional.]

Female voiceover: Back care. Tummy muscle separation.

[Screen shows text: Back care]

[Screen shows text: Tummy muscle separation]

[Screen shows a graphic of woman's stomach muscles and a box with text: Some tummy muscle separation is normal. Time and tummy muscle bracing exercises can help.]

Female voiceover: During pregnancy the top layer of tummy muscles stretch and often separate down the middle to allow for your growing baby. After giving birth your muscles may remain separated for a few weeks to months. The size of the separation usually improves with time and with performing correct exercises.

[Screen shows text: Test for measuring tummy muscle separation]

[Screen shows a woman in black and grey exercise clothes lying on a medical examining table with a pillow. A physiotherapist stands next to her guiding her movements.]

[Screen shows two boxes with text to the right of the screen: Lie on your back with knees bent. This is a test, not an exercise.]

Female voiceover: Test for measuring tummy muscle separation. Place your fingers across the middle of your tummy roughly five centimetres above your belly button gently sit up and reach for your knees. Feel the edges of the tummy muscles with your fingers, lie back down.

[Screen shows a box with text: Measure tummy muscle separation by yourself or with someone else.]

Female voiceover: If you are able to fit 4 fingers or more across the separation, it is recommended you use a maternity binder or recovery shorts for support and comfort. If you have less than 4 fingers of separation, wearing a tummy support is not needed but can be used for comfort.

[Screen shows a box with text: If you have back problems, please see a health professional]

Female voiceover: Tummy muscle bracing in sitting
[Screen shows text: Tummy muscle bracing in sitting]
[Screen shows the same woman sitting on a chair and the physiotherapist kneeling next to her.]
[Screen shows a box with text: Sit up tall on a chair. Keep your shoulders relaxed. Place your hand on your tummy.]

Female voiceover: Gently draw your tummy in away from your hand continue breathing normally, you should feel some tightening in your lower tummy muscles. Hold for a few seconds and then relax.

Female voiceover: Tummy muscle bracing with standing.
[Screen shows text: Tummy muscle bracing with standing]

Female voiceover: Gently draw your tummy in and tighten your lower tummy muscles, lean your body forward and stand up while keeping the lower tummy muscles tight.

Female voice over: Tummy muscle bracing on hands and knees.
[Screen shows text: Tummy muscle bracing on hands and knees]
[Screen shows the women kneeling on an exercise mat, while the physiotherapist stands kneels next to her with his hand on her lower back, guiding her movements.]
[Screen shows a box with text: Place hands under shoulders, knees under hips]

Female voiceover: Slowly move your pelvis up and down so that you are rounding and curving your lower back until you find a position in the middle. Keep your back in this position when doing the exercise.

[Screen shows text: Don't hold your breath. Perform on soft flooring or a firm bed]

Female voiceover: In this position, slowly draw your tummy muscles in and tighten your lower tummy muscles. Try and hold for as long as you can and remember to keep breathing.

Female voiceover: Advanced versions.
[Screen shows text: Advanced versions]
[Screen shows a different woman in black exercise clothes on her hands and knees on an exercise mat]
[Screen shows a box with text: Keep body still, do tummy muscle brace and life one arm or one leg]

Female voiceover: To make this exercise harder turn on your tummy muscles and lift one of your arms up while keeping the rest of your body still. Repeat with the other arm. When you can do this comfortably 20 times you can make it harder by lifting one of your legs instead.

Female voiceover: General back care.
[Screen shows text: General back care]
[Screen shows a flashing red X-mark inside a red circle]
[Screen shows woman sitting in a chair facing sideways, the physiotherapist stands next to her holding a towel.]

Female voiceover: Sit on sturdy chairs with back support and have your feet flat on the ground. You can place a rolled towel behind your lower back to give you more support.
[Screen shows a flashing green tick mark in a green circle]

[Screen shows the woman bend over quickly to pick up a cushion from the ground. A flashing red X-mark inside a red circle appears on the screen]

Female voiceover: When bending and lifting do a tummy muscle brace first and bend from your legs in a lunge or squat position. Keep the object close to you when lifting. 
[Screen shows a flashing green tick mark in a green circle]

Female voiceover: Getting out of bed after birth.
[Screen shows text: Getting out of bed after birth]
[Screen shows a woman in black and grey exercise clothes lying on a medical examining table with a pillow.]

Female voiceover: Bend your knees up do a tummy muscle brace and then roll over onto your side. Relax. Do another tummy muscle brace and push up on your elbow and hand and sit up with your legs over the edge of the bed. Do not sit up from lying down as your tummy muscles are still healing.

[Music] [Screen shows Western Sydney LHD and NSW Health logos]

Female voiceover reading text on screen: Welcome to this postnatal physiotherapy exercise and education class. This video contains information and gentle exercises for all mothers following birth.

[Screen shows disclaimer text: This video provides education and exercises for women after giving birth. This video is for information purposes only and does not constitute medical advice. If you are experiencing any pain, discomfort or other health issues, please stop immediately and see a health professional.]

Female voiceover: We will not go through pelvic floor information.
[Screen shows text: Pelvic floor information]

Female voiceover: Pelvic floor education.
[Screen shows text: Pelvic floor education]

[Screen shows a moving graphic of the pelvic floor muscles inside the pelvic bone. and a box with text: Some tummy muscle separation is normal. Time and tummy muscle bracing exercises can help.]

Female voiceover: The pelvic floor muscles are a group of floor muscles at the bottom of the pelvis. The muscles are around your openings which helps you control your bladder and bowel and help support your organs.

[Screen shows box with text: Pelvic floor exercises strengthen these muscles]

Female voiceover: If these muscles are weak, you may have leaking problems. Pregnancy weakens your pelvic floor muscles, and giving birth stretches and sometimes tears these muscles.

[Screen shows box with text: Pelvic floor exercises can help with healing]

Female voiceover: It is very important to strengthen these muscles by doing pelvic floor exercises regularly. They are safe to do with swelling, stiches and tenderness.

[Screen shows a woman in black and grey exercise clothes, holding a small towel in her hands and standing next to a chair. The chair has a folded towel on it. A box with text appears: Helping pelvic floor soreness]

Female voiceover: Sitting may be uncomfortable due to pelvic floor soreness after giving birth. This can be relieved by placing two folded towels side by side on a sturdy chair. 
[Screen shows text: Use of ice packs - 10-20 minutes every 2 hours]

Female voiceover: Placing icepacks on the sore area every 2 hours for 10-20 minutes can also help reduce the pain and swelling. Pelvic floor exercises in sitting.
[Screen shows text: Pelvic floor exercises in sitting]

[Screen shows the woman sitting in a chair facing forward, a physiotherapist kneels next to her]
[Screen shows a box with text: Place your hands on your tummy and bottom to make sure they are relaxed. Breathe normally. Do not hold your breath]

Female voiceover: Pelvic floor exercises are done by gently squeezing the pelvic floor muscles around your openings and feeling a gentle lift inside. It should feel like you're stopping a wee or holding in wind.

[Screen shows a box with a red X mark and text: Do not lift shoulders. Do not tighten tummy. Do no squeeze bottom muscles.]

Female voiceover: Pelvic floor exercises are important to do regularly to strengthen the pelvic floor muscles and help with healing.

Female voiceover: Pelvic floor exercises on your hands & knees.
[Screen shows text: Pelvic floor exercises on your hands and knees]
[Screen shows woman on her hands and knees on exercise mat]

Female voiceover: You can also do these exercises in this position. 
[Screen shows a box with text: Hands under shoulders. Knees under hips]

Female voiceover: Start with 1 to 2 second squeezes 10 times and slowly increase the time of the hold to 10 seconds as your pelvic floor muscles get stronger.

[Music] [Screen shows Western Sydney LHD and NSW Health logos]

Female voiceover reading text on screen: Welcome to this postnatal physiotherapy exercise and education class. This video contains information and gentle exercises for all mothers following birth.

[Screen shows disclaimer text: This video provides education and exercises for women after giving birth. This video is for information purposes only and does not constitute medical advice. If you are experiencing any pain, discomfort or other health issues, please stop immediately and see a health professional.]

Female voiceover: We will now go through good bowel habits.
[Screen shows text: Good bowel habits]

Female voiceover: Remember to do the 4 F's to keep your bowels healthy. Footstool, fluid, fibre and fitness.
[Screen shows text: The Four F's - Footstool, Fluid, Fibre, Fitness. The word Footstool is highlighted]

[Screen shows a woman in grey and black exercise clothes sitting on a chair facing sideways. She picks up a small footstool and places it in front of her.]

Female voiceover: Place a footstool under your feet to get your body in a better position, lifting the knees higher than the hips. Lean forward with your back straight and relax your stomach out. You can use your hand to feel your stomach puffing out, try not to push.

[Screen shows text: The Four F's - Footstool, Fluid, Fibre, Fitness. The word Fluid is highlighted]
[Screen shows a close-up of a woman drinking water from a glass]

Female voiceover: Drink lots of fluids, water is the best. You should drink at least two and a half litres per day if breastfeeding.

[Screen shows a woman standing near a window and drinking a glass of water. A box with text appears: Drink at least 2.5 litres of fluid if you are breast feeding]

[Screen shows text: The Four F's - Footstool, Fluid, Fibre, Fitness. The word Fibre is highlighted]
[Screen shows a woman eating avocado and toast and close-ups of healthy food. A box with text appears: Brown bread, grains, nuts, fruits, vegetables.]

Female voiceover: Make sure you have lots of fibre in the foods you eat. Brown bread, grains, nuts, fruits and vegetables are good sources of fibre and nutrition.

[Screen shows text: The Four F's - Footstool, Fluid, Fibre, Fitness. The word Fitness is highlighted]
[Screen shots a couple with a push pram walking outdoors. A box with text appears: Slowly build up your walking and exercise time.]

Female voiceover: Moving and keeping active is good for your bowels and general health. Go for a daily walk with your family and do some gentle exercises for the first 6 weeks after giving birth. You should avoid jumping, running and heavy lifting exercises for the first 3 months and seek advice from a health professional about returning to your usual physical activity.

[Screen shows another couple, the man holds the baby in a sling, walking outdoors and a group of people spending time outdoors.]

Female voiceover: If you have problems with constipation or passing urine, please seek medical advice.