Share with you my exercise for recovery ~
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Precautions for postpartum repair:
Both natural delivery and caesarean section will cause damage to pelvic floor muscles. You can't run until the pelvic floor muscles recover.
Don't sit for a long time after delivery, there is a risk of thrombosis.
Don't do strenuous exercise just because you are in good health. Step by step is the right way.
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Rectus abdominis recovery:
Although rectus abdominis usually heals gradually within 6-8 weeks after delivery, due to personal physical reasons, it is necessary to test the separation of rectus abdominis first: lie flat and raise your head, hold your head with your left hand, and then extend your hand vertically into the abdomen to measure the distance between the muscles on both sides. It's normal within two fingers. If it exceeds, it is necessary to do recovery exercise, which is actually very simple ~
respiratory movement
Don't use pillows, lie flat, put your hands on your abdomen, try to contract your abdominal muscles for 8 seconds when inhaling, and try to relax when exhaling. If you can't hold on for 8 seconds, you can hold on for 3-5 seconds first, and then gradually increase.
Platform entry
Plate support is really a simple exercise, which can improve the waist and abdomen muscles and restore them to their original positions ~
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Pelvic floor muscle recovery:
Urine leakage and urinary incontinence are all caused by the failure of pelvic floor muscles to recover. It will take 42 days to resume exercise. This time is just the golden age, so you can get twice the result with half the effort ~
Lie on the bed, keep your waist close to the bed, bend your legs, let your head and feet serve as support points, and lift your hips for 5 seconds at a time. Do 20 groups once, twice a day.
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Pelvic bone recovery:
Failure to restore the pelvis will lead to false hip breadth, the pelvis will lean forward and the belly will look bigger.
Lie on your back, knees together, feet flat. Inhale fully, let your stomach bulge, then exhale, tighten your abdominal muscles, and let your back lie flat on the ground. For 5 seconds, and then repeat 5- 10 times.
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At the beginning, you can do what you can. When you get used to it, gradually increase the amount of exercise, but insist on doing it every day!
Hello: I'm glad to answer your question.
1, bone and joint recovery:
In October of pregnancy, the baby's weight makes the mother's lumbar lordosis bigger, the pelvis leans forward and the white line of rectus abdominis is separated, and the pubic bone is separated during delivery, which makes the whole pelvis deformed and the hip joint displaced, forming a "big ass" skeleton, and the bloated and obese appearance is exposed.
The restoration of the skeletal joint system is to restore the original shape and restore the pelvis and lumbar spine to the original shape. In fact, only a few women will recover with the decrease of postpartum estrogen level. On the contrary, most of them need to be restored manually.
2. Improve muscle imbalance:
Muscle imbalance is no stranger to women with fitness experience. Most of these muscle group imbalances are caused by the changes of lumbar pelvis and hip joint, and the fall under pelvis, which can be improved, but don't expect to completely change the posture of "big ass" only through rehabilitation training of muscle group imbalance and professional pelvic recovery after delivery.
3, postpartum physical conditioning:
Postpartum women's qi and blood are damaged, unable to exercise normally, and their systemic circulation is reduced, which in turn affects their metabolism, leading to the accumulation of cold and dampness in the body, and there will be some symptoms such as headache, joint pain, low back pain and insufficient strength. Ai Beijia's postpartum rehabilitation teacher reminds you that postpartum mothers need to do physical conditioning as soon as possible, which is beneficial to life.
4, uterine involution:
Delivery may cause uterine displacement or even prolapse, which is more common in mothers with little exercise and weak constitution. Postpartum mothers with poor uterine involution can easily lead to lochia and even cause some gynecological diseases. Mothers whose uterus has not recovered must do uterine involution quickly.
5, pelvic floor recovery
Pregnancy and childbirth will inevitably cause different degrees of damage to women's pelvic floor muscles, leading to pelvic floor dysfunction, and prone to postpartum sexual life, urine leakage, uterine prolapse and other symptoms. If the damaged pelvic floor muscles are not recovered in time, when women enter menopause, urine leakage and uterine prolapse will become more serious with the decline of systemic physiological functions.
6, ovarian maintenance
Be pregnant in October and give birth once. During the long pregnancy, the ovary is in a special working state, ovulation stops, menstruation disappears, and all hormone levels are formulated around prenatal care. Timely maintenance of the ovary after delivery can restore the ovarian function to the prenatal state as soon as possible. Especially for women who are considering giving birth to a second child, they must do a good job in ovarian maintenance.
Postpartum recovery needs many steps, and postpartum mothers will encounter many uncomfortable symptoms. For example, during pregnancy, they are pregnant and have a lot of pressure on their waist. It is normal to have backache after giving birth to a child, and there is also postpartum obesity, weakness, postpartum depression and so on. We need to do it step by step.
The first thing a postpartum mother should do is to make up for the deficiency. She is weak and mentally ill, and it is useless to do other things. How can she make up for her weakness? You can use some dates, astragalus and lily to make soup and black-bone chicken soup, but not too greasy. The greasy food can't be digested by the spleen and stomach, and it will only cause her a physical burden. There is papaya pig's foot soup, which is also very helpful for the recovery of mother's postpartum body.
Another is postpartum backache, which needs calcium supplementation. My mother lost a lot of calcium during pregnancy. If she takes calcium tablets directly, how can she supplement calcium in daily conditioning under the guidance of a doctor? It's ok to make ribs soup. Doing aerobic exercise is also helpful to the recovery of postpartum backache, and doing more mild aerobic exercise can promote metabolism.
Postpartum depression, how to do postpartum depression? Family members communicate more, exchange more, give more spiritual encouragement to their mothers, or husbands can spend more time shopping with their mothers, which are all good recovery methods.
I did pelvic floor muscle recovery and it felt very effective. When a baby is born, sneeze and cough gently, and then do G exercises at home every day, which feels very effective. I am much better now.
Postpartum recovery means that women often need some recovery and maintenance after giving birth because they are too weak. This recovery and maintenance is called postpartum recovery. 1, functional exercise: increase activities in time after delivery, and moderate exercise will help blood circulation and promote pelvic recovery. 2, maintain a normal state of mind: a good mood is good for improving immunity and other aspects. 3. Eat more fruits and vegetables to ensure a healthy diet and avoid spicy, cold and irritating diets.
After giving birth to a child, in order to supplement nutrition and make milk secretion sufficient, women pay special attention to postpartum nourishing, and often keep chickens and eat fish every day. In fact, this will not only waste money, but also bring trouble, because excessive nourishment will lead to obesity, which will lead to metabolic disorder of sugar and fat in the body and cause various diseases. If the maternal nutrition is too rich, it will inevitably increase the fat content of milk. If the baby can be absorbed in the gastrointestinal tract, it will easily lead to obesity and flat feet. If the baby's gastrointestinal digestive function is poor and cannot be fully absorbed, fatty diarrhea will occur. If it is chronic diarrhea for a long time, it will cause malnutrition.
Usually, women will gain weight after delivery, and many people will go on a diet immediately in order to restore their slim figure. This is actually very harmful. On the one hand, it is not only harmful to the body, but also very unfavorable to breastfeeding. Women gain weight after childbirth, mainly for water and fat. If they breastfeed their babies, they will inevitably consume a lot of water and fat in their bodies. Therefore, women not only should not go on a diet, but also eat more nutritious food, and they must ensure a daily calorie intake of 2,800 kilocalories.
Can I wear slimming clothes after childbirth?
Women have too much nutrition intake and less activity during pregnancy, which leads to fat accumulation. Most women are obese and get back in shape after delivery. Wearing slimming clothes has become the choice of many women. Slimming clothes should be worn after the reproductive organs return to normal, usually 42 days after delivery. Wearing slimming clothes too early will increase abdominal pressure and cause pelvic organ prolapse, such as uterine prolapse or vaginal wall prolapse. Physical recovery of postpartum women can exercise and improve diet. Should adapt to individual recovery. Difference, don't rush it.
Slimming clothes are the favorite way for modern women to lose weight. After wearing them, you can see the effect immediately, and your body fat can be tightened immediately. The effect is amazing. The longer you wear slimming clothes, the better. So it's not good to wear slimming clothes at night. If the time is too long, it will do great harm to our health. The body needs to relax and rest at night. Slimming clothes oppress body fat, affect blood circulation, and may cause pelvic cavity.
This postpartum recovery actually depends on the individual's self-control ability, because some people may feel that they need breastfeeding after childbirth, so it doesn't matter if they get fat, as long as they give their children enough breast milk, but some people will feed their children milk powder in advance. She exercised by herself after delivery to control her appetite, and bought slimming clothes and abdomen pants in advance. If the child stops breastfeeding, I naturally feel thin, and I am the time for the child to breastfeed. I ate a lot of rice because I was afraid I didn't have enough milk for my children. Later, after the child was weaned, I naturally ate less, and my body was thinner than when I was breastfeeding, but my stomach was bigger. That's for sure, so I wore tummy tuck pants, and then my stomach gradually lost weight, but my self-control ability was poor, so I couldn't lose weight if I didn't care about my body shape, so I still looked at my self-control ability. If I eat less and exercise more, I will naturally lose weight. You can try this ... regimen.
Postpartum recovery: Don't miss these golden times:
There are many mothers around. Before giving birth to children, they were exquisite pig girls: well dressed, taking good care of their skin and wearing exquisite makeup every day. But once the baby is born, the temperament of the whole person has changed, not only the dress becomes casual, but also the body shape has changed greatly: the abdomen protrudes, the crotch widens and the chest sags. ......
From the exquisite pig girl to the unkempt yellow-faced woman, there is only the distance to have children;
Deciding whether you are a hot mom or a yellow-faced woman is just the gap between postpartum recovery.
Seize the golden period, you are still a graceful fashion hot mom; If you miss it, you may go further and further on the road of figure.
Ma Bao, for your health and figure, we must remember these golden recovery periods!
1, lochia discharge: 2 weeks to 6 weeks after delivery.
Postpartum lochia is a stage that every postpartum mother has to go through. But the time when lochia is discharged varies from person to person. Generally speaking, it is normal within 42 days after delivery. However, women with good health will be cleaned up in less than 2 weeks after delivery, while those with slightly poor health will be unclean for a long time, and some will even have irregular uterine bleeding. Be careful at this time, remember to go to the hospital for reexamination.
If you want lochia to be discharged quickly, novice mothers should pay attention to the following points:
First of all, keep the vulva clean and change underwear and maternity sanitary napkins regularly. For mothers who are too lazy to clean underwear, disposable underwear can be used, which is convenient and fast. Washing vulva with clear water after each toilet can reduce the chance of vulva infection.
Many mothers cut or tear the perineum sideways during childbirth. Ma Bao should maintain a correct sitting and sleeping posture, preferably in the opposite direction to the perineal wound.
For example, if the laceration wound is on the left side, it's best for mother to sleep on the right side, and don't press the wound, which is beneficial to blood circulation and wound healing, and can also help lochia to be discharged as soon as possible.
2, uterine recovery: within 6 weeks after delivery
With regard to uterine recovery, most people think that only a part of the uterus will recover. Actually, it's not. The uterus has three parts: the uterine body, the cervix and the endometrium.
The uterine body recovered the fastest and retracted into the pelvic cavity in about two weeks.
The recovery time of cervix and endometrium is much slower. For mothers who just gave birth to a baby, especially those who gave birth naturally, the cervix will be congested and swollen to varying degrees, and the cervix will become very soft and open. The cervix was closed about 7- 10 days after delivery. At this time, the possibility of bacterial infection will become smaller.
There will be endometrial regeneration after delivery, which takes longer, about 2 1 day. It will take six whole weeks until it is completely repaired.
I want to help the uterus recover faster and better. Novice mothers need to urinate and get out of bed as soon as possible to help the uterus recover and discharge lochia. Don't always stay in bed. In addition, insisting on breastfeeding and letting the baby suck the mother's nipple can also stimulate uterine contraction and accelerate recovery.
3. Pelvic floor muscle repair: 6 months to 1 year after delivery.
After pregnancy, because the fetus grows up, the pressure on the pelvic floor muscles becomes greater, and it is under heavy pressure for a long time, and the pelvic floor muscles are easy to relax, which affects many organ functions of the mother.
Therefore, when you go for a reexamination 42 days after delivery, the doctor will recheck the pelvic floor muscles and, if necessary, suggest novice mothers to do pelvic floor muscle repair training!
For novice mothers, you can exercise pelvic floor muscles with the next G of your mobile phone, according to the exercise program matched by the software, three times a day, each time for more than 10 minutes, to avoid new injuries caused by the wrong exercise intensity of the novice.
4, pelvic recovery: within one year after delivery
After pregnancy, the mother's pelvis will become larger due to the growth of the fetus. Therefore, many mothers will lose their shape after giving birth, and their buttocks will become bigger and uglier. If the mother's pelvis has not recovered, it will be difficult to return to her pre-pregnancy figure.
Therefore, if you want to get back in shape, you must remember to seize these golden periods!
She gave birth naturally, and her private parts were loose badly. She recovered slowly by using saijinlian and pelvic floor muscle exercise. Women's postpartum recovery is really important!
The heaviest weight during pregnancy is 140. After giving birth to the baby, the weight is just 100 kg. After work, he weighs more than 90 kilograms. There is no such thing as adjustment, so let it be.