How to quickly restore your body after childbirth? Postpartum exercise to restore your body

The purpose of postpartum exercise is to prevent and reduce physical discomfort and dysfunction caused by labor. The main role is to assist in the recovery of pelvic ligament alignment, the functional recovery of abdomen and pelvic muscles, and the restoration of the position of organs in the pelvic cavity.

This set of exercise is done for 15 minutes every morning and evening for 2 months. Do it more and more frequently, and don't force it or get too tired. In addition, if an increase in lochia or pain is found, immediately suspend it and start until it returns to normal.

Notes on

:

1. Empty the bladder before proceeding.

2. Avoid doing it before or within an hour after meals.

3. Choose to do it on a rigid bed, tatami or on the floor.

4. Wear loose or elastic underwear.

5. When exercising, please take a deep breath and proceed slowly.

6. After exercise, please remember to drink a glass of boiled water to replenish water.

A. Abdominal breathing exercise-starting on the first day after delivery

Purpose: To contract abdominal muscles.

Action: Lie flat, close, inhale deeply through your nose to make your abdomen bulge, then slowly exhale and relax your abdominal muscles. Repeat the action 5 to 10 times.

Perineal contraction exercise-starting on the first day after delivery

Objective: To contract perineal muscles, promote blood circulation and wound healing, reduce pain and swelling, and assist in the restoration of bladder control.

Action: Lie on your back or lie on your side, inhale and tighten the muscles around the vagina and anal opening, hold your breath, last for 1 3 seconds, then slowly relax and exhale. Repeat the action 5 times.

B. Head and neck exercise-starting on the second day after delivery

Purpose: Contract abdominal muscles to stretch the neck and back muscles.

Action: Lie flat with your head raised, try to put your chin close to your chest, keep other parts of your body still, and then slowly return to your original position. Repeat the action 10 times.

C. Breast exercise-starting on the third day after delivery

Objective: To restore elasticity to the breast and prevent slack and sagging.

Action: Lie flat with your hands flat on both sides, lift your hands straight up and your arms straight to the left and right, then lift them up until the palms meet, then straighten your arms back and lay them flat, and finally return to your chest. Return to original position, repeat the action 5 to 10 times.

D. Leg exercise-starting on the fifth day after delivery

Objective: Promote the contraction of the uterus and abdominal muscles and restore a better curve to the legs.

Action: Lie flat, lift your right leg without the help of your hands, so that the leg is at right angles to your body, then slowly lower your leg, alternate the same movement left and right, and repeat 5 to 10 times.

E. Hip exercise-starting on the 7th day after delivery

Purpose: Promote muscle contraction in the buttocks and thighs.

Action: Lie down on your back, bend your left leg until your heel touches your buttocks and your thighs are close to your abdomen, then straighten it down, alternating the same movement left and right, and repeat 5 to 10 times.

F. Vaginal muscle contraction exercise-starting on the 14th day after delivery

Objective: To contract vaginal muscles and prevent uterine, bladder, and vaginal ptosis.

Action: Lie flat, bend your knees so that your calves are perpendicular to the ground, open your feet to the same width as your shoulders, use the strength of your shoulders and feet to raise your hips to a slope, and bring your knees together. Count one, two, and three. Then, open your legs and put your hips down, and repeat the action 10 times.

G. Abdominal muscle contraction exercise-starting on the 14th day after delivery.

Purpose: Enhance abdominal muscle strength and reduce abdominal fat.

Action: Lie flat, cross your palms behind your head, sit up with the strength of your waist and abdomen, touch your toes with your palms twice, and then slowly lie down. Repeat the action 5 to 10 times. After your physical strength increases, you can increase it to 20 times.