How to exercise abdominal muscles by caesarean section 1? Hip-lifting exercise
Do hip lifting exercises to exercise your hips. These simple and gentle exercises can exercise important muscles of hips and trunk. Follow these steps to lift your hips: lie flat on the ground, open your feet and bend your knees at 45 degrees. Lift your hips off the ground and tighten your lower abdominal muscles. Hip lift is in an oblique line with the upper body. Hold this position for a few seconds. Slowly lower your hips and return to the ground. Repeat 3 groups, each group 10 times (or repeat many times within the comfort range of the body).
2. Kegel Movement
Do Kegel exercise to exercise the pelvic floor. This exercise can strengthen pelvic floor muscles, which is very important for body balance and stability. Kegel exercise can also improve your ability to hold your urine (some women have postpartum urinary incontinence) and can be performed anywhere. Do Kegel exercise according to the following steps: tighten the muscles you use to hold your urine and feel the position of the pelvic floor muscles (if you can't, you can wait until you have to urinate, feel the contraction of the pelvic floor muscles and find out their position). These muscles are used for Kaigl games.
3. Forward flexion movement
Do flexion exercises and exercise your lower back. Back strength is very important to everyone, helping you to maintain the correct posture and prevent low back pain. Do the forward flexion as follows: stand up straight, open your feet to shoulder width, and put your hands on your hips. Raise your arms above your head and bend forward slowly. Continue to bend forward until your upper body is flush with the ground and keep your back straight. Slowly return to the starting position. Repeat 3 groups, 4 ~ 8 times in each group (or repeat many times within the comfort range of the body).
Precautions in caesarean section exercise
New mothers should choose the right time to do slimming exercise so as not to damage their health. Normal mothers can generally start postpartum slimming exercise in 4-6 weeks after delivery, while caesarean section mothers can only do postpartum slimming exercise in 6-8 weeks after the doctor diagnosed the wound.
Many new mothers think that they should eat and drink more high-calorie and greasy soup to supplement during childbirth. Because of little or no activity during childbirth, the chances of getting fat will be greatly improved. Although the parturient experienced a lot of blood loss and gas production during childbirth, she must have enough rest, but rest does not mean lying in bed all day. Moderate exercise is helpful to wound healing and recovery of uterus and pelvic cavity.
Therefore, women who give birth naturally and have no postpartum hemorrhage can get out of bed 2-3 days after delivery, do some pelvic contraction exercise 3-5 days later, and do aerobic exercise or stretching exercise 2 weeks after delivery. As for the mother of caesarean section, it depends on the wound healing. Generally speaking, she can start stretching one month after delivery, and it is only 6-8 weeks after delivery that she is suitable for exercising abdominal muscles. What needs special reminder is that it is not appropriate to start losing weight too early after childbirth. Most doctors suggest that weight loss should start from 6 weeks after delivery and begin after the physical condition has basically recovered.
How long can you exercise after caesarean section? After caesarean section, women should give up the idea of further exercise until the postpartum examination is qualified and the wound is completely healed.
Because everyone has individual differences, in addition to postpartum exercise, we should pay attention to doing what we can, step by step, and at the same time pay attention to observing the wound at all times.
If the caesarean section mother is weak, anaemic or weak after delivery, she should start with simple activities to avoid venous embolism of lower limbs caused by long-term bed rest, such as getting out of bed, walking and sunbathing. In addition, deep breathing also helps to promote vaginal recovery and prevent uterine prolapse.
From the first 7 days to 14 and 2 1 day, most people can slowly start doing some exercises, such as walking and yoga. It's not too long, but half an hour to an hour is enough.
Caesarean section is a good choice for mothers when breastfeeding, nursing and walking with their babies. Generally speaking, they can do some Lamaze exercises and levator ani exercises after breast-feeding and before breast-feeding, or search for a series of exercises to exercise pelvic floor muscles online at home.
During the 2 years after delivery, you can do some exercises properly, such as limbs, chest and abdomen exercises, such as swimming, cycling, walking and jogging.
Exercise according to your own situation, don't take heavy objects, and it is not appropriate to increase pelvic pressure before the muscles have fully recovered.
How long can you start exercising after caesarean section?
Mothers who have caesarean section should not be too anxious to exercise. Under normal circumstances, the maternal body and uterus will return to normal after 42 days after delivery. If caesarean section is performed, the postpartum incision also needs a recovery process, and the mother usually needs about six weeks to exercise.
Generally, in about three days, my mother can get out of bed and do simple activities, such as taking a walk and basking in the sun, which are all ok. Long-term bed rest is not conducive to the recovery of the body.
However, in the meantime, mothers can only do very gentle exercise, such as walking. If postpartum hemorrhage or incision dehiscence suddenly occurs during exercise, you must stop exercising and go to the hospital immediately.
Avoid any competitive sports for at least 3 months after caesarean section; Don't lift heavy objects for at least six weeks. When the cesarean section wound heals, you can start exercising. Be sure to pay attention to your feelings.
If exercise causes discomfort or you feel exhausted, you should stop exercising, especially when you are sick.