Sitting posture, knees bent open, hands holding toes. Stretch the spine, keep the soles of your feet close to each other, help your heels close to your body with your hands, and press your knees down close to the ground. Pay attention to your chest and shoulders when you move. Keep breathing naturally for 3-5 times while doing it. This posture can increase the blood circulation of the lower back, abdomen and pelvis, and practice every day will reduce the pain during childbirth.

Chair-style knees and feet are tight (or naturally separated), and you squat down by half, just like sitting in a chair. Raise your arms above your head, palms facing each other. Hold this position and take three deep breaths. This posture can strengthen the body function, open the pelvis, and help to give birth smoothly.

Cat stretching: stretching like a kitten, lying on the ground, stretching the spine while breathing. Hands and knees touch the ground at four o'clock, thighs and arms are perpendicular to the ground; Inhale, sink your back, lift your chin, and lift your hips; Exhale, arch your back and bring your chin and chest together. It can improve the blood flow of the spine and spinal nerves, and also relieve constipation that many pregnant women are prone to.

Lie on your back, with your legs up, slowly lift your legs together at 30 degrees to the ground, stay for a while and then lift them at 60 degrees to the ground, then stay for a while and then lift them at 90 degrees to the ground. Do 2-4 groups at a time, the slower the speed, the better the effect. This action can exercise the lower abdominal muscles.

Baby lie on your back, inhale, bend your legs, put your head in your hands, exhale, and press your legs to your chest. Inhale first, then exhale, and look up to your knees at the same time. So repeatedly, * * * do it three times. It can stretch and strengthen the neck muscles, nourish and strengthen the abdomen, eliminate the dirty qi in the abdomen, and slow down constipation symptoms.

Key points of rehabilitation

1, women with good uterus recovery and no infection more than 42 days after delivery can detect pelvic floor muscles in time to determine the degree of injury.

2. Feel and learn instrument contraction-relax pelvic floor muscles, learn to identify and consciously control pelvic floor muscles, and master the correct method of pelvic floor muscle contraction (avoid abdominal muscle contraction).

3. Under the guidance of doctors, according to individual symptoms and pelvic floor muscle injury (degree and type of muscle fiber injury), comprehensive techniques are used for targeted training.

4. 10- 15 After pelvic floor exercise, you can do self-exercise.

5, step by step, timely and moderate, perseverance.

6. Female urinary incontinence and pelvic organ prolapse need electrical stimulation and biofeedback treatment, and the course of treatment should be appropriately extended. (Related links: pelvic floor muscle rehabilitation training methods)

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