In the eyes of China people, especially our elders, it is necessary to supplement a lot of nutrition during pregnancy. In fact, the fetus is not completely absorbed, and a large part is absorbed by the mother, and then converted into fat and stored in the body. Postpartum recovery training should start with increasing skeletal muscle content and reducing excess fat in the body.
Strength resistance training is a good way to help postpartum recovery. The higher the skeletal muscle content in the body, the higher the basal metabolic rate in the body, and the increase of basal metabolic rate will consume more calories, thus burning excess fat in the body. Building muscles is like building a house. Although the process is slow, as long as the house is built, it can be rented out, which is a long-term and stable income. The same is true for muscle training, which can burn calories continuously for you and is a very cost-effective investment.
Don't practice hard when you first start contact training. You can't wait to lose ten pounds a day. This is unscientific. Losing weight and shaping is a way of life, so let the body adapt slowly. Start with self-weight or small weight, be familiar with training movements, and feel the strength of target muscles. When you fully master the essentials of training movements, your body also adapts to the training mode, and then gradually increases the load and intensity.
Make a training plan for yourself and arrange the training frequency according to your own time. The most important thing is perseverance. When it comes to losing weight, everyone knows to shut up and take your legs. However, few can persist.
Natural delivery is different from cesarean section, especially pay attention to 1. Mothers who give birth naturally can get out of bed and walk 2~3 days after delivery, and do some pelvic contractions 3~5 days. Two weeks after delivery, you can do some aerobics or stretching exercises. Pay special attention. If there is postpartum hemorrhage, it is best to consult a doctor for decision.
2, the mother of caesarean section depends on the healing of the wound. Generally speaking, stretching can be done after 4 weeks, and 6~8 weeks is suitable for exercising abdominal muscles.
The above are the precautions for postpartum recovery exercise, and other specific exercises. Everyone's physical quality is different. There are many exercise methods, such as yoga, gymnastics, push-ups and so on. , can help pregnant women get back into shape. I won't list them one by one. I wish you an early and elegant recovery! Let me answer the exercise after caesarean section.
After the lower abdomen is opened, it is in an open state, which is very harmful to people's vitality. In addition to the serious damage of qi and blood, there is also a very serious impact, which is our meridians. If this knife goes down, many meridians will be cut off.
The middle ren meridian must have been cut off; It mainly affects bilateral kidney meridians and bilateral stomach meridians. If the width of the cut is slightly wider, it will cut into the spleen meridian, generally not involving the liver meridian.
How are these meridians reconnected?
Because the tangible body is destroyed, the meridians have a blocking process. However, with the sewing layer by layer, the meridians will be reconnected. But it will become thinner, blocked and twisted.
Therefore, it is necessary to make these meridians and places more unobstructed and Shu Da, including those tiny collaterals and solar veins, and restore them to the previously accessible state, so as to reduce the harm caused by crosscutting to the body.
We should exercise these meridians in various ways to make them more accessible and stronger. The following three skills+three movements can be used for reference, which has a good auxiliary recovery effect.
(Note: Please practice after the cross wound heals! )
Relatively speaking, it is the best. The stomach meridian is a shallow meridian, which is easier to recover than the other two.
That's all: push risorius.
The stomach meridian of foot Yangming goes up around the lip and enters the eye. It passes through four acupoints: Chengqi, Sibai, Juxiu and Cang Di, and Li Souris is located in this area.
Risolius has a knot in his heart, which means that his stomach has no knot; Too large, stiff, sunken, emaciated, drooping, and abnormal pain when pressing the cord all indicate that there is something wrong with the stomach meridian of Foot Yangming.
Sticking to pushing Lisuo away and exercising can improve all kinds of gastrointestinal discomfort symptoms caused by the obstruction of stomach meridian of foot Yangming.
Exercise: Walk with your legs high.
This is a simple and efficient exercise mode, which is very convenient to practice in daily life. You can walk or stay in place.
Action points: 1, the upper body is straight, the back is flat, the front chest is open, the whole body is relaxed, the crotch forcibly lifts the legs, and then naturally puts them down. 2, to relax naturally, you can feel that stretching to the lower back is better.
Nothing else: Massage the four acupoints of Taixi, Zhao Hai, Shuiquan and Dazhong.
There is a depression on the inside of the ankle joint, and these four acupoints are hidden here, and they go straight to the kidney meridian.
Exercise: kick and dredge the six meridians of the foot.
Action points: Sit with your knees bent, buckle your crotch on one side of your leg, lift your thighs, and connect your hips and waist and hips with your heels and the inside of your feet at the same time, then kick out and relax.
Nothing else: pushing the roots of mountains.
Press the mountain root with your thumb and push it upward in the direction of Tang Yin point; Push left and right; Push up with the left, middle and right three points.
Pay attention to this feeling, not the pain on the skin, but the inner pain, edema and unreasonable pain.
Completely painless, or completely unobstructed, but modern people rarely do. Mostly because of hardening, just unconscious.
Practice action: lift.
Not only the pulse is unobstructed, but also the Yangming pulse can be exercised.
Action point: 1. Raise your arm, open and straighten your fingers, fully stretch your armpit, shoulder joint, elbow joint and wrist joint, and pull up. 2. Pay attention to pull-ups and pull-downs, keep your figure straight, don't just hold it up. It can be extended backwards at the same time.
If everyone does well and the meridians are unobstructed, many people's overall physical quality can be restored to be better than before giving birth.
Because in this process, not only these meridians are being exercised, but also the twelve meridians, as a whole, will be exercised.
I hope that after reading this article, sisters will take fewer detours and pits. It can also be a beautiful girl who never leaks urine!
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Because I always forget to do it. Suggest that I do it while breastfeeding. This may remind you to do something as soon as you feed.
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In France. Pelvic floor muscle repair can be reimbursed 10 times. There are two kinds of rehabilitation doctors and midwives. It is also repaired by your own muscle exercise and the use of equipment.
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I choose my own midwife and practice my own muscles. The process is just quiet, focusing on the training of pelvic floor muscles. Outsiders can't see the kind you fixed. Do not contract other muscles such as abdomen. Therefore, I am fascinated to see all kinds of yoga moves and articles about pelvic floor muscle repair on the Internet.
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focus
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1. Pelvic floor muscle repair starts from 6 to 8 weeks after delivery. Before that, the body will recover a lot automatically. Some people's own conditions are good enough to be repaired very well, or even need to be repaired.
My first date was rated as 3 points. The total score is 5 points. Two or three dates is enough. I thought to myself. You don't make money. Can be reimbursed 10 times. Think about the pit of the postpartum pelvic floor muscle repair institution that was bombed online, and it really caught up.
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2. All exercises can be started only after the pelvic floor muscles are repaired. Including abdominal repair.
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3. Something important is coming. Go ahead. I don't care about the training you are doing now. Can be repaired. The most important thing is as a woman who has already given birth. You will have to contract your pelvic floor muscles when you work hard for the rest of your life. Laugh. Sneezing and runny nose. Do some exercise. Hold the baby. Carry heavy objects and so on. Oh, my God. Are you kidding? How can a mother increase such pain? She answered with a smile. If you don't want to leak urine during menopause, just do as I say.
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All right. Now let's talk about three groups of sports. Each group 10 times. Each muscle contracts 10s. Just do it 1-3 times a day. I didn't make this frequency. But it was about three weeks later.
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Take a deep breath before doing it. Just relax。 Try not to use abdominal muscles and thigh muscles when doing each group of movements. It is up to the brain to control that muscle.
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No. 1
The nose is full of air > > The whole perineal muscles contract >> Breathe out your mouth and imagine sucking a pinball into your body.
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second
The nose is full of air > > Hold your urine hard >> Exhale from your mouth, lift up the muscle holding the urine, and imagine a spring water rising in the abdominal cavity through this muscle.
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third place
The nose is full of air (at this time, the midwife made a gesture inside. You can imagine or ask your husband for help) >> Exhale and imagine using internal muscles to put the separated fingers together.
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fourth
Inhale through the nose >> exhale, and imagine using internal muscles to close the blooming petals from the bottom inward.
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It is suggested that Ma Bao can do pelvic floor exercises on his mobile phone. I always insist on punching in exercise, mainly because it can match a reasonable exercise plan according to your own situation, can effectively repair pelvic floor muscles, and improve postpartum leakage and swelling.
How to resume exercise after childbirth?
A: Before resuming exercise after childbirth, two things should be done first.
1, tie the abdominal band to help the internal organs return to their original positions.
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Why do I suggest postpartum belt? To help the internal organs and uterus return to their original positions!
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Everyone knows that our uterus is an inverted triangle. Originally, the uterus has a certain supporting effect on the internal organs. However, after giving birth to the baby, the uterus is empty. At this time, the internal organs will naturally droop because they are out of balance, so women will have a big belly after giving birth. In addition, visceral prolapse may induce various gynecological diseases, and may even lead to premature aging in women. If the abdomen is bound with an abdominal belt immediately after delivery, the internal organs can be restrained to prevent sagging, and then the abdominal belt is released after the gastric contraction is completed, and the internal organs will not sag again. Therefore, whether it is natural delivery or planned delivery, doctors often recommend the use of abdominal belts. In addition, especially those friends with congenital internal organs, they can also improve their body shape by tying the abdominal belt after delivery.
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Here, it is recommended that postpartum mothers buy at least 4 rolls of breathable white gauze abdominal belt for replacement.
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The best time for abdominal banding: 2 days after delivery, caesarean section will be postponed to 4 to 5 days.
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Preparation in advance, binding method, and removal of abdominal belt;
First, massage to help the viscera and uterus return to their original position: lie on your back, lie flat, put your hands on your lower abdomen, palms forward, and gently massage the viscera toward your heart 10- 15 minutes.
Second, after abdominal massage, caesarean section should avoid the knife edge, knees up, feet flat on the bed, and thighs above the knees should be at right angles to the abdomen as far as possible; Raise your hips and put two cushions under your hips.
Third, take out the abdominal belt and tie it from the pubic bone to the navel. * * * Tie 12 laps. The first 7 laps are overlapped and wound, and it should be "obliquely folded" once every 1 lap (oblique folding means that the front side of the abdominal belt is turned into the reverse side, and then it continues to be tied down, and the oblique folding parts are on both sides of the hip). After 5 turns, move 2 cm upward in each turn and bind spirally.
Fourth, when you remove it, you must remove it and roll it back into a solid bucket for later use.
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2. Exercise properly.
Stick to the second month, do necessary physical exercise and do some postpartum gymnastics, which can quickly restore your physique, body shape and figure. Generally speaking, simple abdominal muscle contraction and sit-ups can be done by caesarean section three days after delivery 10 day.
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In the second month, the parturient helped the internal organs and uterus to return to their original positions by tying the abdominal belt, and prevented the uterus from sagging. Together with proper exercise, the appearance of postpartum big belly has been well prevented. Then, after confinement, the parturient can do some simple gymnastics or yoga and slowly resume exercise.
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Finally, I wish every mother confinement, proper exercise, resumption of exercise and beautiful every day.
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Don't exercise blindly after childbirth, it depends on whether our physical condition is suitable. First, the pelvic floor muscles recover. Our abdominal pressure is too high and it is easy to enuresis and leak urine, which puts a burden on the pelvic floor muscles. Second, postpartum mothers are not easy to sweat a lot because of the large amount of blood loss during pregnancy and childbirth. Sweating is a kind of body fluid, and sweating a lot is even weaker.
About pelvis
If the pelvis does not recover, it will cause a series of problems. First of all, from a physical point of view, under normal circumstances, women's upper body is supported by the pelvis, so once there is a relaxation problem, it must be supported by other muscles, such as the hip muscles, which will lead to out of shape. Don't start from the health point of view, just a little, you can put on your pants before you finish. Isn't it great, at least you don't have to buy New Pants?
Speaking of pelvis, what I want to talk about is the binding belt and pelvic belt that 90% mothers will use after childbirth. The binding strap and pelvic strap I bought at that time were separate. The strap was worn for about a month, so I didn't bring my pelvic strap because it was inconvenient to go to the toilet. Here, I advise all mothers not to wear pelvic straps when they are not sure whether the pelvis is dislocated or normal. At present, many pelvic institutions in the market directly clamp the pelvis with instruments, which is unscientific. The pelvis must be corrected first, and then the pelvis can be closed. Therefore, you treasure mothers must pay attention when choosing postpartum institutions?
About pelvic floor muscles
It is suggested that pelvic floor muscles should be examined 42 days after delivery. In general, the tension will be insufficient. Next, what is pelvic floor muscle?
Pelvic floor muscle is a muscle group, just like a hanging net. The urethra, bladder, vagina, uterus, rectum and other organs are tightly hung by this "net" to maintain their normal positions and exercise their functions. Once the elasticity of this "net" becomes worse and the tension is insufficient, the organs in the "net" cannot be maintained in the normal position, resulting in corresponding dysfunction. Therefore, the pelvic floor muscles should be repaired first after delivery! ! ! !
Pelvic floor muscle dysfunction, many mothers have begun to leak urine, severe uterine prolapse. Pelvic floor muscles play a vital role in our husband and wife's life. I don't need to say more about this. Therefore, this is necessary. Mothers who are short of time and money can download a G-APP from their mobile phones and exercise at home to repair pelvic floor muscles. The effect is just as good. Personally, it is more obvious than electrical stimulation therapy, and the muscle strength recovery of voluntary exercise muscles will be better.
About rectus abdominis muscle repair
The separation of rectus abdominis will make the navel hypertrophy and relaxation, and there is no support. It's like after a meal, your stomach bulges and your stomach is exposed. It will also lead to greater pressure on the lumbar spine and easy backache. Therefore, postpartum low back pain is not necessarily a pelvic problem, but also a problem of rectus abdominis separation.
Postpartum recovery is complicated. First of all, you should know where your body has changed, such as hip joint, pubic symphysis separation, lumbar spine and so on. Then you have to do targeted exercise to recover! Don't train blindly!
Modern medicine shows that lying in bed for a long time after delivery can easily lead to many postpartum diseases, such as slow metabolism and decreased gastrointestinal function. On the contrary, proper exercise is of great benefit to physical recovery.
Mothers who give birth naturally can get out of bed about 2~3 days after delivery, and do some pelvic contractions after 3~5 days; Two weeks after delivery, you can do aerobics or stretching. Pay special attention here. If there is postpartum hemorrhage, it is best to consult a doctor before making a decision.
The mother of caesarean section depends on the wound healing. Generally speaking, stretching exercise can be started after the second month, and abdominal exercise is suitable for 6-8 weeks after delivery.
What should postpartum exercise pay attention to? 1, pay attention to protect your spine when you start exercising.
First of all, new mothers should choose sports that will not burden the spine, such as pushing and stretching. This kind of exercise does not need to support weight, which can protect the waist and abdomen with weak muscle strength after delivery and enhance the muscle strength of legs.
2, step by step, strengthen back exercises.
With the growth of strength, you can do some exercises to strengthen your back. Such as leaning forward and squatting (bend your knees so that your right calf is vertical to the ground, your left knee points down to the ground, your heel is lifted off the ground, and your body squats; The right foot pushes the body back to the starting position; Practice left and right legs alternately. )
New mothers can also do some moderate-intensity aerobic exercise regularly, such as walking for 40 minutes and riding a horizontal bike for 25 minutes. This can improve metabolic rate, reduce fat and restore prenatal physique and body shape.
Step 3 control exercise time
Exercise time is also limited. For new mothers who do not exercise regularly before pregnancy, the time range of continuous exercise should be controlled at 15 30 minutes; New mothers who often exercise before pregnancy can relax their exercise time to 20-45 minutes. The frequency should be 2 3 times a week. Need to be reminded that don't go on a diet to lose weight after delivery, otherwise it will lead to slow recovery of the maternal body and even lead to various postpartum complications.
4. Don't breastfeed immediately after exercise.
Mothers who are still breastfeeding should breastfeed before or after exercise every 1~2 hours. Because the body will produce lactic acid after exercise, which affects the taste of milk, the baby may not like to drink it.
Hello, everyone, I am a second-born mother, Dabao is in the second trimester 12 years old. Just learned the course of prenatal and postpartum recovery, and give you some reference suggestions.
Does postpartum mother have low back pain, skewed body and mountain posture? Do you have the idea of thin pelvis and thin abdomen, but you can't find the feeling all the time and don't know how to practice? Postpartum recovery correction can help mothers relieve postpartum discomfort, improve the quality of physical recovery, strengthen the effect of postpartum fat reduction and shaping, and reduce the incidence of postpartum depression. Specifically: r 1. Avoid the bad influence of relaxin on posture; R2。 Helps shrink organs and uterus. Remember, the uterus can only be recovered in 8- 10 weeks after delivery, so it will take 2 months at the earliest; R3。 Promote physical recovery and hormone balance; R4。 Establish pelvic and axial stability; R5。 Strengthen the recovery of daily action mode; R6。 To improve sports ability, we can divide postpartum recovery into four stages: r 1. Within one and a half months, because the uterus has not been completely reset, postpartum mothers need to rest mainly, but it is not recommended to stay in bed for a long time. You can slowly transition to the initial training period, and the key points are as follows: r* breathing exercises-abdominal 3D breathing r* pelvic floor muscles start-supine, and try to make the pelvis slowly lean forward, backward and rotate left and right r* relax the iliopsoas muscles-gently massage the muscles at the 2 fingers of the ilium with a ball and tennis r* relax quadratus lumborum-prone, from 12 ribs to the lumbar vertebrae and erector spinae lateral position, and use it.
* Simple hip bridge r* Aerobic exercise-you can try to swing your arm in a sitting position, and the speed is from slow to fast r2. At this stage of one and a half months to three months, mothers may have "mother's hands" because of breastfeeding and holding their babies. At the same time, at this stage, you can begin to restore the separation of rectus abdominis. R* Relax the "postpartum mother's hands" (tendon sheath cyst)-stretch the long wrist muscle and the short thumb muscle, and hold them down. Put your finger under your navel and slowly raise your head. After the abdominal muscles are forcibly expanded, there will be a gap in the middle. This is the separation of rectus abdominis. Feel the separation distance of several fingers with your fingers. If it is greater than 3 fingers, you can go to the hospital for diagnosis and you can't do flexion and rotation. R* Aerobic exercise-the swing arm that can move forward stands in a small lunge for r3.3 months to 6 months. R The key point of this stage is to restore the symptoms of pubic separation and the stability of pelvic depth. Stand in r* posture, inhale, step on the bench with one foot, exhale, leave the bench a little, then squat, lift and kneel repeatedly in r* posture, and move your hips back and forth. If someone helps, you can use elastic belt to increase the resistance r*. Then advanced to all directions, you can write the word "rice" with your feet suspended or your own name r* ready to jump with one leg (not really jumping off the ground)-advanced to jump up-advanced to jump up for r4.6 months-1 year r The focus of this stage can be to improve postpartum depression with moderate and low intensity aerobic exercise; Thoracotomy to relieve postpartum shoulder and neck pain r* aerobic exercise-jogging in situ, one-legged exercise r* thoracotomy exercise-as shown in the figure.
In addition, does exercise have an effect on milk? R the answer is: moderate intensity exercise won't affect it at all. Lactic acid produced by exercise will be metabolized within half an hour, so if you are worried, you can breastfeed after half an hour. If the baby doesn't drink milk, it's not directly caused by exercise, mainly because of dehydration after exercise, not emptying the milk before exercise, and the mother's body odor after exercise. Therefore, it is recommended that mother empty the milk before exercise, pay attention to hydrating during exercise, and take a shower and change clothes in time after exercise.