How many days can I dance after delivery?
In the first week after delivery, postpartum weight loss gymnastics should not be too intense. Light exercise helps to stretch the body and relax the long-term tight body. You can practice the following three sports:
① Pelvic floor muscle movement.
This is a slow squat and standing exercise. We can do it as many times as possible every day according to our physical strength. This exercise can strengthen the pelvic floor muscles, and if there is a suture wound during delivery, it can also help the wound heal.
(2) Pedal movement.
It can improve blood circulation and prevent leg edema. The method is: bend your ankle upward and then downward, and practice repeatedly.
③ Do exercises to strengthen abdominal muscles.
When exhaling, tighten the abdominal muscles, hold them for a few seconds, and then relax.
From the fifth day after delivery, if you feel good, you can also do the following abdominal compression exercises:
Lie on your back on the bed, support your head and shoulders with two pillows, bend your legs a little apart, and put your arms across your abdomen. Then, when lifting your head and shoulders, exhale, gently press both sides of your abdomen with your hands and palms, and press both sides of your abdomen tightly together. Hold this position for a few seconds, then breathe in and relax. Do it three times.
In the second week after delivery, you can gradually increase some exercise. Each exercise should be repeated many times, but only to the extent that you feel comfortable. Details are as follows:
(1) backward bending motion.
Sit up straight, legs bent and slightly apart, arms crossed on your chest. Then exhale, while your pelvis leans forward slightly and bends back slowly until you feel the abdominal muscles tighten. When you feel comfortable, try to keep this posture. In the maintenance phase, normal breathing can be used. Then relax, inhale, sit up straight and prepare for the next exercise.
② Forward bending movement.
Lie on your back on a flat surface with your legs bent, your feet slightly apart, and your hands on your thighs. Exhale, hold your head high, lean forward and let your hands touch your knees as much as possible. If you can't touch your knees at first, it doesn't matter. Keep doing it. Breathe in and relax.
③ lateral rotation.
Lie on your back on the bed with your arms flat on your sides and your palms close to the outside of your thighs. Lift your head slightly, deflect your body to the left, and slide your left hand to your calf. Lie on your back again, and then repeat the above actions to the right, 2-3 times each.
If it is a caesarean section, you can start activities from the second week after delivery.
Postpartum gymnastics is very helpful for lying-in women. Some data show that postpartum recovery gymnastics can dredge qi and blood, enhance the strength of abdominal wall muscles and pelvic floor supporting tissues, help postpartum recovery and maintain a healthy figure, and also exercise and enhance resistance. But remember, postpartum exercise should be moderate, step by step, alternating exercise, not excessive exercise, proper exercise can promote blood circulation and make the body better. Tip: The best time for women to get back into shape is within six months after delivery. Breast care is 24 hours after normal delivery and 48 hours after caesarean section. The best recovery time of hyperemesis gravidarum is from 6 months after delivery to 1 year. Bone widening and birth canal recovery can begin two weeks after delivery.
Tips to help delivery.
Many people don't know whether the fetal position loa can give birth smoothly. Fetal position 10a is the left front position of the pillow. The relationship between the indication point of fetal presentation and maternal pelvis is called fetal orientation, and occipital presentation takes occipital bone as the indication point, and there are different fetal positions according to the relationship between the indication point and maternal pelvis. Loa means that the fetal occipital bone is located in the left front of the maternal pelvis, which is the most common fetal position and can be delivered naturally. So how to increase the chance of natural childbirth (1) and choose the appropriate childbearing age: Most medical experts believe that the best childbearing age for women is 25-29 years old, and women at this age are more likely to give birth naturally. With the increase of age, the risk factor of pregnancy and childbirth increases.
A reasonable weight should also be maintained during pregnancy: in the first three months of pregnancy, a reasonable ideal weight should be increased by 2kg, 5kg in the second trimester and 5kg in the third trimester, with an overall weight of about 12kg. If the whole pregnancy increases by more than 20 kilograms, the baby may grow too big. When labor pains occur, it is best to exhale a lot. The basic method to relieve labor pain is to use expiratory breathing. If the pain is suppressed, the body will become stiff and the pain of childbirth will increase. You can release the feeling of pain by exhaling deeply. Change posture, try to find the position where labor pain will change with the drop of fetal head, so try to find a comfortable posture to relax better. Pressing, touching and warming your body, pressing and touching the painful place with your hands can make you relax a little in pain. Use a hot water bag at the waist to keep warm and relieve pain.