The purpose of postpartum exercise is to prevent and alleviate physical discomfort and dysfunction caused by childbirth.The main role is to assist in the restoration of pelvic ligament alignment,the functional recovery of abdominal and pelvic muscles,and the restoration of the position of organs in the pelvis.
Do this exercise for 15 minutes each morning and evening for 2 months.Increase the number of times from less to more,don’t force or get too tired.In addition,if you find that there is an increase in lochia or an increase in pain,you should immediately stop the process and wait until it returns to normal.
Precautions:
1.Empty your bladder before proceeding.
2.Avoid doing it within an hour before or after a meal.
3.Choose to do it on a hard bed,tatami or floor.
4.Wear loose or elastic clothing.
5.When exercising,please take a deep breath and do it slowly.
6.After exercising,please remember to drink a glass of boiled water to rehydrate.
A.Abdominal breathing exercise-start on day 1 postpartum
Purpose:To contract the abdominal muscles.
Action:Lie flat,close your mouth,inhale deeply through your nose,make your abdomen bulge,then slowly exhale and relax your abdominal muscles,repeat 5 to 10 times.
Perineal Contraction Exercise-Begins on Day 1 Postpartum
Purpose:Contract the muscles of the perineum,promote blood circulation and wound healing,reduce pain and swelling,and help restore bladder control.
Action:Lie on your back or on your side,inhale and tighten the muscles around the vagina and anus,hold your breath for 1 to 3 seconds,then slowly relax and exhale,repeat 5 times.
B.Head and Neck Exercise-Begin on Day 2 Postpartum
Purpose:Contract the abdominal muscles and stretch the neck and back muscles.
Action:Lie on your back,lift your head,try to use your chin to get close to your chest,keep other parts of your body still,and then slowly return to the original position,repeat 10 times.
C.Breast Exercise-Begins on Day 3 Postpartum
Purpose:To restore elasticity to the breasts and prevent sagging.
Action:Lie on your back,put your hands flat on both sides,raise your hands straight up,stretch your arms to the left and right,and then lift them up until your palms meet,then stretch your arms back and lay flat,and finally return to your chest,return to the original position,and repeat the action 5 to 10 times.
D.Leg Exercise-Begins on Day 5 Postpartum
Purpose:To promote the contraction of the uterus and abdominal muscles,and to restore a better curve of the legs.
Action:Lie on your back,raise your right leg without the assistance of your hands,make the leg at a right angle to your body,then slowly lower your leg,and alternate the same action from left to right,repeating 5 to 10 times.
E.Buttocks exercise-start on day 7 postpartum
Purpose:To promote buttock and thigh muscle contraction.
Action:Lie on your back,curl your left leg until the heel touches the buttocks,the thigh is close to the abdomen,then straighten down,and alternate the same action from left to right,repeating 5 to 10 times.
F.Vaginal Muscle Contraction Exercise-Begins on Day 14 Postpartum
Purpose:to contract the vaginal muscles and prevent the uterus,bladder and vagina from prolapse.
Action:Lie on your back,bend your knees so that your calf is perpendicular to the ground,open your feet to the width of your shoulders,use the strength of your shoulders and feet to raise your hips to an incline,and bring your knees together,count one,two,three After that,open the legs again,put the hips down,and repeat the action 10 times.
G.Abdominal muscle contraction exercise-started on the 14th day postpartum.
Purpose:To enhance abdominal muscle strength and reduce abdominal fat.
Action:Lie on your back,hold your palms behind your head,sit up with your waist and abdomen strength,touch your toes with your palms twice,then lie down slowly,repeat the action 5 to 10 times,and increase to 20 times.
How to get back in shape quickly after giving birth? Postpartum exercises to get back in shape
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