Postpartum recovery exercises can be done 24 hours after delivery, before getting up every morning and before going to bed at night, each time for about 15 minutes, and the specific steps are as follows.
1. On the first day (1), chest breathing exercises lie on your back, with your legs upright, your feet flat on the bed, your hands flat on your sides, or you can gently put them on your chest. Inhale slowly, feel your chest bulge, and then exhale all the air. 2-3 times per hour. (2) Lie on your back, naturally put your hands flat on your sides, straighten your legs and toes, slowly tighten your toes, and relax after 2-3 seconds. Then slowly tilt up, feel the tension of leg muscles, and relax after 2-3 seconds. 1 3 times a day, each time 10.
2. The next day (1), the posture of abdominal breathing exercise is the same as that of chest breathing exercise. Put your hands gently on your abdomen, take a deep breath, let your abdomen bulge, hold on for a while, then slowly exhale all the breath and recover your abdomen. /kloc-0 2-3 times per hour. (2) Keep your head up and lie flat, don't use a pillow, put your legs together, put one hand beside you naturally, and put the other hand on your abdomen. Raise your head slowly and breathe evenly. When the eyes see the hand on the abdomen, lie down after breathing once, lift it five times and then change hands, counting 10 times. Maternal women can arrange the frequency and times of doing it every day according to their own situation, and arrange it after abdominal breathing exercise. (3) Walk on your back with your legs together and your toes straight. Ankle hard, toe hard to rotate, at the same time tighten the muscles of legs and feet, legs close to the bed. After two turns, relax, adjust your breath and continue. Three times a day, each time 10 times, you can do it together with the first day's footwork. (4) Hand exercise supine, raise your arms, make fists with both hands, and then try to open your hands. Every day 10 times or so.
3. On the third and fourth days (1), keep the abdominal muscles in the same posture as breathing, slowly lift your hips, keep your back away from the mattress for a certain distance, put your hands behind your back and breathe evenly. After two breaths, slowly return your back to the mattress, tighten your abdominal muscles, and feel the pressure on your back with your hands. The parturient arranges the number of exercises according to her own situation, and does 5 rounds each time. (2) Tilt the pelvis, lie flat on the bed, straighten your legs and put your hands on your waist. The right leg is raised and the muscles in the left waist are tense. Hold 1-2 seconds, then resume and alternate. Get up every morning and do it twice before going to bed at night, alternating 5 rounds each time. (3) Step on the bed, legs straight, toes crossed. Gently pat the foot surface below for 3 times, with legs taut, medial muscles taut and toes straight. Hold 1-2 seconds, then slowly relax, and then change the other foot to the top. Do it five times on each foot. (4) Keep your hands in any comfortable posture, relax your wrists, and gently shake your hands up and down for about 10 times each time. Maternal women arrange exercise according to their own situation.
4. On the fifth and sixth day (1), lie on your back with your legs upright, put your hands at your sides naturally, and put your feet flat on the bed. The thigh bends to the abdomen and recovers after breathing once. Then lift a calf so that the whole leg is at right angles to the bed surface and the leg is straight. After breathing once, put down your legs and return to the original state. Legs alternate. Do it once every morning and evening, 5 rounds at a time. (2) Massage the arm to maintain a comfortable posture, massage the outer and inner sides of the arm with your fingers from top to bottom, and then alternately. Any time every day, every massage 10 times or so. (3) twist the pelvis and lie on your back, with your legs upright, your hands flat on your sides and your feet flat on the bed. Knees together, fall to one side, stand upright in one breath, and then want to fall to the left, five times on each side. Every morning and evening is fine. (4) Raise your arms on your back, palms up, open your arms, take a deep breath, put your arms together and straighten them to your chest, put your palms together, and after breathing once, restore your arms to their original state, and do it five times in a row every morning and evening.
Can I eat pork tripe soup after delivery? Yes, it won't lead to milk return. I suggest not to worry too much.
Many new mothers are always worried that eating something wrong in the second month will affect their recovery and the healthy growth of their babies. Although the diet should be more cautious than usual during confinement, new mothers don't have to worry. Follow the following dietary principles of confinement, so you don't have to worry about confinement.
1, light and suitable diet: From a scientific point of view, the diet in the second month should be light and suitable, that is, the amount of seasonings, such as onion, ginger, garlic, pepper, pepper, wine and so on. It should be less than the average person's consumption, and it is also appropriate to put less salt, but it does not mean that it is not put or too little.
2. Mix meat and vegetables to avoid partial eclipse: Postpartum recovery and lactation need to eat meat with high calorie production, but the metabolism of protein, fat and sugar must involve other nutrients. With the combination of meat and vegetables, the nutrition is more comprehensive and better absorbed by the body.
3, the food should be soft and delicious, easy to digest and absorb. On the one hand, excellent food is not good for teeth, on the other hand, it is not good for digestion and absorption, so eat less fried or hard-shelled food.
4, should not eat raw, cold, hard food. Postpartum physique is weak, poor resistance, easy to cause gastroenteritis and other digestive tract diseases, raw cold and hard food should be avoided as far as possible.
5, increase the number of meals: the number of meals per day should be more than the average person, with 5 ~ 6 times as appropriate. Postpartum gastrointestinal function weakened and peristalsis slowed down. Adopting multi-meal system is beneficial to the recovery of gastrointestinal function and reducing the burden on the stomach.
6. Food should be dry and thin: every meal should be dry and thin. Dry people can ensure the supply of nutrition, and thin people can provide enough water.
7, pay attention to conditioning the spleen and stomach to promote digestion: eat some foods that strengthen the spleen and stimulate appetite, promote digestion and stimulate appetite in the month.
8. It is not advisable to make up for it quickly to avoid greater losses. Most of the mammary ducts of new nurses are not completely unobstructed, so don't rush to drink prolactin soup two or three days before delivery, otherwise you will feel like crying during lactation, and you will easily get mastitis and other diseases. You can drink light soups such as egg soup and fish soup, and the soup should not be too salty.
9, the main and non-staple foods should be changed to eat. Advocate the same kind of exchange between foods, such as the exchange of miscellaneous grains and flour rice, and the exchange of different kinds of meat.