What are the gymnastics movements for postpartum recovery? Some women's figure changes greatly after giving birth, which is very distressing for women who love beauty. So many women will use gymnastics to get back in shape. What are the gymnastics movements for postpartum recovery?

What are the gymnastics movements for postpartum recovery? Day 1: Lie on your back, legs slightly bent apart, hands on your abdomen, and breathe evenly. When inhaling, the abdomen contracts inward, feeling the chest slowly expanding, and relaxing when exhaling. Recovery and relaxation. This action exercises the abdominal muscles slightly, which is helpful for the recovery of the abdominal muscles. 5- 10 times.

Action 2: Lie on your back with your legs straight and your arms at your sides. Do foot hook exercises. This action helps to increase blood circulation of lower limbs and exercise leg muscles. 10- 12 times.

Action 3: levator ani movement. With breathing, when inhaling, I feel the pelvic floor contract upwards and my vagina is tense. Exhale and relax. At least 3 groups * 10 times.

The next day, action 1: supine position, legs straight. Open your arms to both sides, put your hands together, and then stretch your arms up for 5 seconds to relax and recover. This action can exercise the chest muscles, beautify the chest and avoid sagging breasts. 5- 10 times.

Action 2: Lie on your back with your legs straight and your arms at your sides. Bend your head to your chest, nod, reduce and relax. This action helps to contract abdominal muscles and relieve waist pain. 5- 10 times.

Action 3: Lie on your back with your legs slightly bent apart. Put your hands on your lower abdomen, breathe evenly and contract your abdomen. The rhythm of practice is to take in 2, 3, 4, keep 2, 3, 4 and relax 2, 3, 4. This action is to restore abdominal movement. 4-5 times.

Action 4: supine position. Bend one leg, straighten one leg, and straighten one side to do foot hook exercises. This action helps to exercise the ankle and promote blood circulation. Change the other leg. Say it again. 10- 12 times.

On the third day, action 1: Lie on your back, with your legs slightly bent apart, your hips, lower abdomen and back close to the ground, and your hands on your lower back. When inhaling, the back is lifted and suspended, and when exhaling, the back muscles are put down and pressed on the hands. Note that the hips and shoulders are still close to the ground. This action exercises the muscles of the back and waist and relieves muscle tension. 10- 12 times.

Action 2: Lie on your back with your legs bent together and your back close to the ground. Open your hands upward and stretch your upper body upward for a moment. Recovery and relaxation. This action can strengthen the chest muscles and beautify the chest. Two groups a day, each group 6- 10 times.

Action 3: Lie on your back and bend your legs together. The thighs squeeze each other and feel the hips tighten. The rhythm should be squeeze-relax-squeeze-relax. This action exercises the inner thigh muscles, pelvic floor muscles and buttocks, increases muscle tension and helps to relax muscle recovery. 6- 10 times.

On the fourth day, action 1: lie on your back, straighten your legs, put your hands on your abdomen, completely relax and take a deep breath. When inhaling, feel the abdomen contract and keep it close to the spine for 5 seconds. Exhale and relax. This action is an abdominal muscle recovery exercise. Relax and recover. 8- 10 times.

Action 2: Lie on your back with your legs straight. Bend the left leg so that it is close to the abdomen, and put your knees in your hands 10 seconds. Recovery and relaxation. Practice on the other side This action can relieve backache and abdominal pain. 6-8 times.

Action 3: supine position. Bend one leg, straighten the other leg, and practice ankle rotation. Relax and repeat on the other side. This action moves the ankle, promotes the blood circulation of the ankle and exercises the muscles of the lateral thigh. 6-8 times

Action 4: Lie on your back, open your hands horizontally to both sides, put your legs together and fix your upper body. Legs together to the left, close to the ground, slowly recover. Switch to the right. Keep your shoulders and arms close to the ground. This action helps to relax trunk muscles and stimulate gastrointestinal peristalsis. Recovery and relaxation. 8- 10 times.

Action 5: Lie on your back, bend your legs slightly apart, and tighten the pelvic floor and hip muscles when inhaling. Lift your hips and exhale to relax. You can also put your hands on your abdomen, inhale and lift your hips, and exhale to relax your hips. This action helps the pelvic floor muscles to contract and restore the elasticity of the vaginal wall. 6- 10 times.

On the fifth day, Action 1: Lie on your back with your hands on your sides and your legs slightly apart. Press your toes down for 5 seconds and hook your feet up for 5 seconds. This action is helpful to improve the venous blood circulation of lower limbs. 6- 10 times.

Action 2: Lie on your back, bend your legs, put your knees in your hands, and pull your abdomen back 10-20 seconds. Recovery and relaxation. This action helps to soften the pelvis and relieve back pain. 4-5 times.

Action 3: supine position, straighten your left leg, lift it up, slowly restore it, then change your right leg and straighten it up. This action improves the blood circulation of lower limbs, promotes the contraction of abdominal muscles, and alternates left and right legs. 6- 10 times.

Action 4: Lie on your back, put your head in your hands, bend your left leg and ride your right leg on it. Drop your legs to the left, hold 10 second, and slowly recover. Fall to the right, hold 10 second, and restore. Practice on the other side This action helps to contract abdominal muscles and relieve back pain. 6- 10 times.

Action 5: supine position, legs bent, arms naturally placed at your sides. Lift your neck and look straight at your abdomen. Hold 10 second. This action is an abdominal muscle strengthening exercise. 6-8 times.

Action 6: Lie on your side, straighten with one hand obliquely above, hold your head with one hand, and lift your upper body to the upper side. This action helps to exercise the muscles in the side abdomen. 6- 10 times.

Day 6 Action 1: Cat Back Practice. Exhale and look down at your stomach, arch your back, inhale and relax, and restore your back to flatness. This action is a strength exercise for the lower back. Inhale and lift, exhale and relax. 6- 12 times.

Action 2: Kneel down. Lift your left foot horizontally to the side. Switch to the right. Say it again. This action strengthens the muscles of the buttocks and prevents the buttocks from sagging. 6- 10 times.

Action 3: Kneel down and put your legs together. Lift your calf and swing it from side to side, then swing your head and look at your toes. This action helps to slim the waist and strengthen the arm strength. 8- 10 times.

Action 4: Kneel down and sit your hips on your heels. Lower your upper body slowly and lie on the ground 10 seconds. This action can relieve back pain and stretch upper body muscles. Two or three times.

Action 5: Lie on your back and relax. Bend your left leg, straighten your right leg, lift, hold, recover and relax. Repeat on the other side. This action promotes blood circulation in the lower limbs and helps the abdomen and buttocks recover. 6-8 times.

Action 6: Lie on your back, bend your legs, put your hands around your knees, and recover from abdomen. Look up at the same time 10 second, and slowly relax. This action helps to contract abdominal muscles. Two or three times.

On the seventh day, Action 1: Sit on the ground, straighten your right leg forward, bend your left leg, put the palm of your left hand on the root of your thigh, hold your right ankle with your right hand, put your left hand behind your body, look at your fingertips, hold it for a moment and relax. Stretching on the other side helps the abdominal muscles to contract and stretch the body at the same time. Two or three times.

Action 2: Sit cross-legged and practice boxing. When boxing, your arms and pectoralis major muscles feel nervous. This action is an intensive exercise of pectoralis major. 6-8 times.

Action 3: Sit cross-legged. Turn left, grab your left knee with your right hand, put your left hand directly behind your body, look straight back, and keep your back straight for a moment. Turn to the other side. This action helps to move the waist and stretch the back muscles. 2-4 times.

Action 4: supine position, palms down, sides of the body, legs slightly bent apart. Tighten hip muscles when inhaling, lift hip 10 second, and slowly relax and restore hip when exhaling. This action exercises the abdominal muscles and buttocks, helps the relaxed muscles to regain tension, inhales and lifts the buttocks, hangs in the air, and exhales to relax. 4-6 times.

Action 5: Lie on your back with your hands open and your legs bent together. Lift your feet so that your thighs are at 90 degrees to your body. Put your feet together and fall to the left. Hold for a moment and recover slowly. Switch to the right and hold. Alternate left and right. This action helps to move the muscles in the lateral abdomen and eliminate waist fat. 6- 10 times.

What are the gymnastics movements for postpartum recovery? 2. Resume gymnastics after delivery.

1, respiratory movement. Go to the pillow and lie flat, put your hands on your abdomen, try to contract your abdominal muscles when inhaling, and try to relax when exhaling.

2, levator ani exercise. When inhaling, contract the anal sphincter and try to relax when exhaling.

3. Hip movement. The muscles of the buttocks and pelvic floor contract when inhaling and relax when exhaling.

4. Head-up exercise. Keep your chin as high as possible when inhaling and as close to your chest as possible when exhaling.

5. Sit-ups. Bend your legs, stretch your hands horizontally, lift your head and upper body off the bed as far as possible when inhaling, tilt your legs as far as possible when exhaling, and lie flat slowly.

Matters needing attention in postpartum recovery gymnastics

1. When doing postpartum gymnastics, pregnant women must get the permission of doctors and midwives, and they can do it only when their physical conditions permit, and they can get guidance and help from medical staff.

2. We should start with light exercise and gradually increase the amount of exercise to match the recovery of physical strength.

Don't do it when you are in poor health and have a fever.

4. Don't do it immediately after eating.

You should urinate before doing exercise.

6. The parturient after cesarean section should start after taking out stitches. People with vaginal and perineal incisions or lacerations should avoid actions to promote the recovery of pelvic floor muscles before the wound is recovered.

7. Exercise is limited to your body without excessive fatigue.

8, the person who separates the rectus abdominis, do it after the upper abdomen belt.

9. Exercise should be persisted, and persistence every day can be effective.

10, the indoor air should be fresh and cheerful. Indoor temperature is suitable, so light exercise is advisable.