Postpartum recovery gymnastics 0 1, deep breathing exercises (4-8 times per session).
Time: You can start on 1-3 days after delivery and do it twice a day.
Methods: Lie flat, close your mouth, inhale slowly through your nostrils, and send air to your abdomen to make it expand, then exhale slowly, and your abdomen will gradually sag.
02. Raise your head (4-8 times per session).
Time: Do it twice a day from postpartum 1-3 days.
Methods: Lie on your back, keep the rest of your body still, and bend your head as far as possible to your chest.
03. Upper limb exercise (4-8 times per session).
Time: Do it twice a day from postpartum 1-3 days.
Methods: Lie flat, stretch your arms horizontally, lift them to your chest, close your palms, then straighten your arms and put them back.
04. Lower limb exercise (4-8 times per session).
Time: From the 3rd postpartum day to 10 day, do it twice a day.
Methods: Lie flat, bend one knee, make the thigh close to the abdomen, heel close to the hip, straighten down, and then bend the other leg to repeat.
05. Bend your knees and lift your hips (4-8 times per session).
Time: postpartum 14 days, twice a day.
Methods: Lie flat, bend your legs at right angles, lift your hips, stand, support your shoulders, put your knees together and separate your feet, and contract your hip muscles at the same time. Repeat it several times.
06, knee chest level.
Time:/kloc-delivery in 0/4 days, 2 minutes for the first time, and then increased to 8 minutes.
Methods: The body was kneeling, the head was tilted to one side, the hands were placed on the bed, the legs were shoulder width apart, and the thighs were perpendicular to the ground.
07, levator ani exercise (4-8 times per session).
Time: Do it twice a day from the first14th day after delivery.
Methods: Lie flat, mouth closed, inhale slowly, contract perineum and anus at the same time, keep this posture for a few seconds, and then recover.
08. Sit-ups.
Time: postpartum 14 days, once a day 10 times.
Method: Lie on your back, put your hands on your head, sit up, with your elbows as close as possible to your knees, and repeat several times.
What vegetables should pregnant women eat 1? Lotus root: Lotus root contains a lot of starch, vitamins and minerals. Maternal consumption of lotus root can remove blood stasis accumulated in abdomen as soon as possible, stimulate appetite, help digestion, promote milk secretion and help feed newborns.
2. Daylily: It contains protein, minerals, such as phosphorus, iron, vitamin A, vitamin C and compounds that leave the body. Rich in nutrition and delicious, especially suitable for soup. Abdominal pain, dysuria, pale face and restless sleep are prone to occur during puerperium. Eating more daylily can eliminate the above symptoms.
3, bean sprouts: bean sprouts contain a lot of protein, vitamin C, cellulose and so on. , can repair the tissue damaged during childbirth. Vitamin C can increase the elasticity and toughness of blood vessel wall, prevent bleeding, and cellulose can moisten intestine and prevent constipation.
4. Lettuce: It contains a variety of nutrients, especially minerals such as calcium, phosphorus and iron, which can promote bones and strengthen teeth. Chinese medicine believes that lettuce has the functions of clearing heat, diuresis, promoting blood circulation and promoting lactation, and is especially suitable for postpartum oliguria and lactation.
5. Radish: Vitamin C is 6 times higher than that of apples. Carrots are rich in vitamin A, which can prevent night blindness and gallstones. Glucoamylase can decompose starch and fat in food, which is beneficial to the full absorption of human body. Pregnant women who often eat radish can get a good effect of disease prevention and fitness.
What to eat after childbirth? Tonifying qi and blood, red date pudding.
Ingredients: 250g fresh milk, 0/00g jujube/kloc, and a little agar.
Seasoning: appropriate amount of sugar and honey.
Practice: 1, wash red dates, put them in a pot and boil them, remove them and peel them, and keep the soup.
2. Soak the agar in cold water, put it in a pot, add a proper amount of water, and simmer until the agar solution is slightly cool for use.
3. Put the sugar, honey and agar solution into the jujube juice, bring it to a low heat and stir while cooking.
4. Add fresh milk and jujube meat to boil, and keep stirring while cooking.
5. Pour it into the cleaned pudding mold, coat it with a thin layer of oil, cool it and put it in the refrigerator for solidification.
Tip: Choosing small containers with different shapes can make the shape unique, and jujube is rich in nutrition, which is an essential product for pregnant women to enrich blood and promote milk secretion.
Steamed crab with rice wine
Ingredients: some crabs.
Seasoning: a little yellow wine.
Practice: 1, wash crabs, put them in a bowl and steam them in water.
2. After cooking, add 1-2 spoonfuls of rice wine and steam for a while. Eating crab meat can be dipped in seasonings such as vegetable oil, soy sauce and monosodium glutamate.
It is suggested that the method of removing blood stasis and promoting blood circulation is suitable for postpartum abdominal pain and blood stasis syndrome
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