Postpartum hip relaxation recovery

Postpartum women's buttocks are slack and inelastic, and hip shape recovery is one of the main items of postpartum recovery. The main causes of postpartum hip sagging are poor pelvic recovery, weakened muscle elasticity and fat accumulation. The recovery method is as follows:

1. Functional exercise: increasing activities in time and exercising moderately after delivery is beneficial to blood circulation, enhancing hip muscle elasticity, promoting pelvic recovery, helping to improve hip relaxation and preventing body shape change.

2. Use pelvic correction belt in time: When a woman is pregnant, hormones dilate the pelvis. When giving birth, the pubic symphysis of her pelvis was stretched, and the expanded and stretched pelvis could not recover in time. Not only will there be physical changes such as wider crotch, looser buttocks and bigger buttocks, but there will also be many problems such as O-back, low back pain and pudendal pain. Choosing a professional and high-quality pelvic correction belt is very helpful for the recovery of loose pelvis and buttocks.

Postpartum hip weight loss method

1. Kick your hips: in supine position, push your heels hard and lift your hips at the same time, relax after 2 seconds, then kick your hips and lift them back and forth for 20 times. It can shrink the skin of buttocks and exercise the fat of buttocks and legs.

2. Lower limb extension: prone position, the lower limb is alternately raised to the maximum, * * * about 20 -30 times.

3. Hold the buttocks: prone position, thumb pointing to the index finger and middle finger, hold the fat parts on both sides of the buttocks for 2 minutes.

4. Hip rubbing: in prone position, rub your hips with your palms for 2 minutes (without clothes).

5. Waist pressing: in prone position, make fists with both hands, and press the soft tissues on both sides of the lumbar spine with the protruding part of the metacarpal joint, in order to relax subcutaneous fat.

6. Lift air and waist: stand, put your hands into your waist, inhale and waist, shake your hands inward, and push your waist for 1 -2 minutes.

7. Pat the waist and buttocks: standing, holding hands in an empty fist shape, and patting the waist and buttocks for 2 minutes properly can accelerate the metabolism and differentiation of fat.

Postpartum abdominal weight loss method

1. Return to normal diet. Because the body is weak in the early postpartum period, it is recommended to supplement nutrition first. After 3 months, the diet should be based on vegetables, fruits and coarse grains!

2. Be diligent in exercise. If you are weak after delivery, you can rest a little more, but don't stay at home all day, especially after 3 months, start doing more yoga or running!

3. keep a normal heart. You can usually listen to relaxing music, but don't listen to sleep, otherwise the quality of sleep will be low, or the quality of sleep will be too high, which will not help you lose weight!

4. Stick to losing weight. As a way to lose weight, especially stomach weight, mothers can't think that 1 week and 10 day will have obvious effect, and should stick to it for more than 2 months.

What about postpartum chest relaxation?

1. Choose the right bra: You should wear a comfortable cotton bra due to the increase of breast size and weight. Clean underwear should be changed every day; If you use breast pads to prevent milk from seeping out and wetting clothes, then you should avoid buying breast pads with plastic edges or supports. After each feeding or when the chest is wet, the chest pad should be replaced.

2. Correct feeding during lactation: lactating mothers should adopt correct feeding methods and feed their breasts alternately. When the baby only eats one breast, the mother should use the breast pump to suck the other breast to keep the size of both breasts symmetrical. At the same time, don't let the baby pull the nipple when feeding. Mastitis should be avoided during lactation.

3. Don't go on a diet to lose weight: Some mothers are eager to go on a diet to lose weight in the face of their obese bodies. The consequence of dieting is that breast tissue is also affected. Breast reduction is inevitable. Postpartum weight recovery takes about 1 year, so don't go on a diet to lose weight, use other methods.

4. Food makes you fuller: when estrogen secretion increases, it can make breasts more beautiful. Vitamin B is an essential component for synthesizing estrogen in the body, and vitamin E is an important substance for regulating estrogen secretion, so you should eat more foods rich in this kind of nutrition. Such as lean meat, eggs, milk, beans, carrots, lotus roots, peanuts, malt, grapes, sesame and so on.

5. Keep your breasts clean: wash your breasts with a shower nozzle when taking a bath, preferably alternately spraying hot and cold. The alternating stimulation of cold and hot is helpful to improve the skin tension of the chest and promote the blood circulation of the breast. After normal breastfeeding, wash breasts and nipples with warm water. Do not use soap, alcohol and other chemicals to scrub the nipple, otherwise it will lead to bacterial infection due to the decrease of local defense ability of the breast and the dryness of the nipple.

6. Try the nipple cover: In order to protect the painful nipple, you can use the nipple cover to protect it. When breastfeeding, put the nipple cover on the nipple and let the baby suck milk through the cover. Put your hand between the breast and the ribs and gently squeeze it upward so that the nipple can be placed in the nipple kit. This method can completely suck the nipple into the baby's mouth and avoid painful nipple injury. Babies will soon get used to the feeling and taste of nipple covers.

7. Insist on chest exercises: You can usually do leg lifts, do at least 20 to 30 sit-ups every day, do push-ups and lift dumbbells, reduce the accumulation of fat in the abdomen, waist and buttocks, prevent sagging breasts, and gradually make your body fit. As for full-body exercise, you can go to the gym to do aerobics, but you must do it after 6 months after delivery.

8. Massage your breasts frequently: You can massage your breasts before going to bed or getting up every night. Put the index finger, middle finger and ring finger of one hand together, put them on the opposite breast, and circle clockwise from the outer edge of the breast with the nipple as the center, and do 10 times on both breasts.

The best method of postpartum breast enhancement

1. Conditioning diet: Diet can control the increase or decrease of body fat. Foods rich in nutrition and containing enough animal fat and protein can enrich the fat stored in various parts of the body, including the fat accumulated in breast tissues. The fat content in the breast increases, and the breast will naturally be fuller.

2. Exercise: 1) Chest-to-chest, alternate quickly and repeat 20-30 times. 2) Put your hands together, cross your hands forcibly on your chest, and then push forward. Repeat 8- 10 times. 3) The arms droop naturally and the palms are forward. Raise your arms horizontally from your side (as if you were lifting an object). When lifting horizontally, the two arms are clamped inward, and when lifting normally, the two arms are quickly hugged and straightened and lifted over the head. Repeat 10-20 times. 4) Make a fist with both hands, cross your arms in front of your face, then lift them obliquely upwards, and hold your chest while raising your arms. Repeat 10-20 times.

How to lose weight after childbirth?

1. Stand and turn.

Step 1: The posture of this station. Open your feet shoulder-width apart, inhale, tuck in and hold your hips, pull the towel with your hands, keep it slightly wider than your shoulders, tighten it, and straighten your hands shoulder-height and parallel to the ground. Step 2: Keep your chest stable, turn right first, keep your shoulders balanced when turning, and don't hunch over. The rotation angle can be determined according to the individual's physical condition, and the rotation range can be gradually increased. Step 3: Go to the middle after you finish, then turn left and repeat 3-5 times. When pulling the towel sideways, just turn it to the level that you can bear, then gradually increase the difficulty, let the waist turn to the back, and keep this movement still. When doing this action, keep your toes and knees forward and don't turn your back.

2. Bend over and stand.

Step 1: basic station. Open your feet slightly wider than your shoulders, inhale and close your hips, and put your hands on your thighs. Step 2: From the right, look straight ahead, lower your upper body to the right, slide your right hand against your thigh, keep your shoulders balanced, and don't lean forward until you reach your personal limit. Step 3: Go back to the middle and switch to the left to continue. The hand on the side bending can hold the dumbbell again to strengthen the downward pull. According to the individual's ability, the rotation range can be determined. The better the softness, the more backward it can be.

Sit down and turn around

Step 1: Basic sitting posture, with straight back, head and neck raised, shoulders relaxed and abdomen contracted. Step 2: Hold the tissue paper box or other substitutes with both hands, first turn right, put the tissue paper box on the ground, stay for about 10- 15 seconds, return to the middle, then turn left and repeat for 3-5 times. After continuous training, the paper box can be placed far away.

How to lose weight after childbirth?

1. Diet: Drink as much water as possible, drink less cold drinks and drink more herbal tea. Eat less food with heavy taste, eat more vegetables and fruits, and speed up drainage and detoxification, which can not only slim your arms, but also slim your face.

2. Bath massage: When taking a bath every day, you can also slim your arms. Turn up the hot water, rinse your arm, massage your arm after two minutes, and repeat this many times until you feel that your arm has been fully massaged.

3. Thin arm movement: Hold both ends of the towel straight to the chest with both arms. Hands up. At the same time, move to the right, bend your elbow, pull hard with your right hand and then return to the straight action. Move your hands to the left and repeat this action. Do it for half an hour every day, you can slim your arms, shape your arms and make your arms more beautiful.

Postpartum uterus recovery exercise method

1. Abdominal muscles: Lie flat on the bed with your knees folded and your hands on your abdomen. Contraction hips, back against the bed surface, and then relax, repeat many times. You can also do pelvic exercises.

2. Hip traction: supine, one leg is bent, and the other leg is straight and flexed, that is, the heel is forced forward, so that this leg is twisted and then retracted to shorten the leg. Be careful not to bend your knees or arch your back.

3. Step: After lying flat, you can stretch your feet forward, or you can lift your feet and step up and down. This is 1 exercise that can be done after childbirth, which helps to prevent ankle and foot swelling.

4. Supine: supine, knees bent, arms flat on thighs, head and shoulders raised, hands touching knees.

5. catwalk practice: put your hands on your knees, keep your back straight and your hands just perpendicular to your shoulders. Bend one leg forward so that your knee touches your forehead. Now straighten your legs, lift your head and stretch your neck. Pay attention to form a straight line from head to toe, hold it for a few seconds and then put it down. Do the other side alternately.

6. Start: Sit up straight, put your arms around your chest, inhale, lean your pelvis forward, and then slowly retreat until your abdominal muscles are tense and plucked, and keep it for a while. Try to keep breathing normally at this time. Sit down and relax.

Symptoms of postpartum uterine prolapse

1. The most obvious symptom is increased leucorrhea. Sometimes it is yellow pus-like or bloody.

2. Frequent urination, urgency, and dysuria. When coughing, sneezing, laughing or walking, urine will involuntarily overflow from the urethral orifice. Often stimulated by urine, the vulva will be inflamed, swollen, painful and itchy. Poor urination, some patients have to tilt their hips and squeeze hard to urinate.

3. Constipation, abdominal distension and difficulty in defecation. When the uterus is prolapsed for the second or third degree, the posterior wall of the vagina can also bulge, and the rectum will also bulge with it, showing an S-shaped curve, and the stool cannot pass smoothly, resulting in constipation and difficulty in defecation. Sometimes bending over too much will make it difficult for you to vent and fart, which will cause bloating.

4. Feeling of falling and backache. Especially in the lumbosacral region, but there is no tenderness point there. This is caused by uterine prolapse, pulling the supporting tissues around it and secondary pelvic congestion. At the same time, the lower abdomen, vagina and vulva feel bloated. Symptoms get worse when standing, walking and working for a long time, and can be alleviated or even disappeared when lying down.

5. The block comes out of the tunnel. For patients with ⅱ and ⅲ degree uterine prolapse, the cervix and uterus can recover when they leave the vaginal orifice and lie flat.

What to eat is helpful for uterine recovery?

1. Tianma Danggui Fish Soup: Put raw fish (about 640g) in boiling water to make it excrete urine. Raw fish (soft-shelled turtle) are scraped and washed, and their internal organs are removed. Gastrodia elata and Angelica head were washed with water and sliced. Wash red dates with clear water and remove the core. Put all the ingredients in a saucepan and add cold water. Cover and stew for 4 hours. Season with salt and serve.

2. Angelica pork loin: cut the pork loin and wash it; Put Angelica sinensis, Codonopsis pilosula and Dioscorea opposita into gauze bags, tie them together, put them into a pot, and add a proper amount of water; When the pork tenderloin is cooked, take it out to cool, cut it into thin slices and put it on a plate; Mix soy sauce, vinegar, shredded ginger, minced garlic and sesame oil. Pour it on it.

3. Ginseng eel shreds: Put Angelica sinensis and Codonopsis pilosula together in a small bowl, add 100 ml water and steam for about 20 minutes. Heat a wok over high heat, add a little oil, add onion and ginger and stir-fry until fragrant, then add shredded eel and stir-fry, then add yellow wine, soy sauce and sugar and stir well. Then pour the steamed Radix Angelicae Sinensis and Radix Codonopsis into it, add fresh soup, cover it, and simmer for about 5 minutes. Before serving, put a little monosodium glutamate, thicken water starch, pour some cooked oil and sesame oil. After serving, sprinkle some pepper on it.

Postpartum dietary recommendation

1. Stew tofu with vegetables: cut tofu into large pieces, add broth and seasonings, and simmer for about 15 minutes. Peel and shred carrots, cook in boiling water until soft, and take them out for later use. Add chopped green onion in another oil pan, stir-fry until fragrant, then add mushrooms, stir-fry carrots, bean sprouts and green peppers, and pour them on tofu.

2. Italian five-color salad: deal with the vegetables and put them on a plate for later use. Chop the nine-story tower into a sauce, add chopped green onion, minced garlic, pepper, olive oil, salt, diced tomato, miso and vinegar, add 10 minute, pour on lettuce, and add pine nuts and minced ham.

3. Hami melon cup: Wash the Hami melon and cut off the internal seeds from the top. Beat the eggs well and add some water. Peel and dice carrots. Wash and dice celery for later use. Add carrots and celery to the egg mixture and pour it into the belly of cantaloupe. Move the cantaloupe into the steamer, cover the lid, and steam over high fire until the egg liquid is solidified.

4. Seafood cold bamboo shoots: the materials are processed into the required size. After the bamboo shoots are cooked, they are dug out with a hand knife and decorated with bamboo shoots. Mix all the cooked materials and dug bamboo shoots into the bamboo shell and pour the sauce on it.