2. Upper limb exercise: The lying-in woman lies on the bed, her legs are slightly relaxed, her arms are stretched horizontally, at right angles to her body, and then she slowly raises her arms to keep her elbows straight. When your hands touch, slowly put your arm in. From the second day after delivery to the fourth weekend. Helps restore the strength of the arms and chest muscles.
3. Lower limb back muscle exercise: lying on the bed, the lying-in woman puts her arms on both sides of her body, slightly away from her body, and then gently lifts her knees, hips and back to arch her body. From the third day after delivery to the fourth weekend. Conducive to restoring the strength of thigh muscles and back muscles.
4. Abdominal muscle and hip exercise: lying on the bed, the maternal knees and arms are flexed, elbows and feet are supported, and the pelvis is tilted inward; While raising your head, shrink your hips hard. From the fourth day after delivery to the sixth weekend. Conducive to restoring flabby abdomen and buttocks and reducing fat.
5. Abdominal muscles and leg exercises: The lying-in woman lies on the bed, supported by her right lower limb, with her head and left knee slightly raised, but not touching, and then returns to the original position. In the same way, extend your left hand to your right knee. From the fifth day after delivery to the sixth weekend. Conducive to restoring the normal shape of the abdomen and thighs.
6. Back, abdomen and gluteal muscle exercise: The parturient keeps the forearm and calf close together, climbs and kneels on the bed with elbows and knees as fulcrums, and can put a pillow under the forearm. Then bend up, forcibly contract your hips and abdomen, and then relax and take a deep breath. From the sixth day after delivery to the sixth weekend. Conducive to the recovery of back, abdomen and hip muscles.
7. Chest and knee position: The lying-in woman kneels on the bed, with her face and chest as close as possible to the bed surface, her legs together, her arms bent, her upper body down and her head turned to one side. Keeping this action for about 10 minutes each time, 2~3 times a day, can prevent the uterus from retreating and promote the discharge of lochia. Start from 14 days after delivery, not too early. If the maternal body is weak, it can also be changed to prone position.
8. Anal and vaginal muscle exercise: The lying-in woman lies on the bed with her feet crossed and her thighs together. Try to contract the perineum and anus muscles, and then hold on for a while before relaxing. This repetition is beneficial to the recovery of perineal and vaginal muscle tension, preventing uterine prolapse and enhancing sexual function.