Why do you want to do puerperal exercise? During delivery, the muscles of Ma Bao's vagina and pelvic floor are stretched by the fetus, and the muscle fibers are often partially broken, which leads to the weakening of the muscle elasticity of vagina and pelvic floor after delivery and becomes slack. The postpartum exercises described below can accelerate the recovery of these muscle fibers and make them reach or approach the pre-pregnancy state.
Persisting in postpartum repair exercises can also promote blood circulation, prevent thrombophlebitis, and promote uterine involution and physical recovery.
When is it appropriate to do puerperal exercise? Mothers who give birth naturally can start to do some small movements about 3 days after delivery, and the time should not be too long.
For mothers who have undergone cesarean section or lateral incision, after 10 days after delivery, the movements slowly extend from upper limbs to lower limbs, and the amount of exercise can gradually increase, from short to long.
Puerperal exercise can be once a day or twice in the morning and afternoon, with a total time of about 30 minutes, which can be gradually extended, but it should not exceed 1 hour.
The above is the approximate time requirement. New mothers can adjust their exercise time according to their physical condition and exercise difficulty.
Analysis of specific movements of puerperal exercise 1, deep breathing exercise
Promote blood circulation and increase abdominal muscle elasticity.
(It can start 0-3 days after delivery of 65438+)
Lie flat with your mouth closed, inhale slowly through your nostrils, and at the same time send air to your abdomen, let it swell, and then exhale slowly, and your abdomen will gradually sink. Repeat 8~ 16 times.
2. Anal contraction movement
Promote anal, urethral and vaginal sphincter contraction, restore elasticity and prevent relaxation.
(It can start 0-3 days after delivery of 65438+)
Relax the whole body, inhale deeply and contract the vagina and anus at the same time, just like holding back the feeling of urinating, and then exhale to relax, which can be repeated for 8~ 16 times, standing, sitting or lying down.
3. Upper limb movement
Increase muscle contractility and reduce breast sagging.
(It can start 0-3 days after delivery of 65438+)
Lie on your back, straighten your arms to the left and right sides, then lift them up until the palms touch and then return to the original flat side; Raise your upper arm slowly over your head, raise it horizontally over your head, and slowly withdraw it. It can be repeated 8~ 16 times.
4, neck movement
Increase the tension of abdominal muscles, so that the neck and back muscles are stretched.
(It can start 0-3 days after delivery of 65438+)
Lie on your back, put your whole body flat, put your hands flat, straighten your legs, bend your head forward, make your jaw close to your chest, and then recover. Repeat 8~ 16 times.
5, lower limb flexion and extension movement (hip movement)
Promote abdominal muscle contraction and uterine recovery.
(From the 3rd 3- 10/0 day after delivery)
Lie on your back, put your hands flat on both sides of your torso, bend one lower limb to your abdomen, try to make your thighs close to your abdomen and your calves close to your hips, and then straighten your legs flat. So the two legs interact.
6, lower limb stretching exercise
Promote uterine involution and abdominal contraction.
(From the 3rd 3- 10/0 day after delivery)
Lie on your back, lie flat, put your hands flat, lift one leg, straighten your toes and knees, then slowly lower your leg and lift the other leg. Do this alternately for 8~ 16 times; Then lift your legs at the same time and lay them flat. Repeat 8~ 16 times.
7, low back movement (birth canal contraction movement)
Promote vaginal contraction and prevent relaxation.
(From 14 days after delivery)
Lie on your back, legs about the same width, parallel to your body, hips raised, heels retracted, and at right angles to your knees. The body is completely supported by the ankles and shoulders, and then the knees are close to the muscles of the buttocks and vagina. It can be repeated 8~ 16 times.
8, uterine contraction movement
Avoid abnormal uterine position and backache.
(From 14 days after delivery)
Kneel on the ground. Knees apart and body width, waist straight, chest down to the bed. The legs are perpendicular to the plane (knee-chest position). The first 2 minutes, then increased to 8 minutes.
9, full-body exercise
(From 14 days after delivery)
Kneeling posture, support the bed surface with both arms, and lift the left and right legs to the rear alternately. Repeat 8~ 16 times.
10, abdominal exercise (supine bicycle)
(From 14 days after delivery)
Sleep on your back in bed, put your hands straight at your sides, put your feet on the ground, and keep your hips close to the bed. Repeat 8~ 16 times.
Precautions related to puerperal exercise 1. Mothers should pay attention to step by step when doing postpartum recovery exercises, and add a section every other day. After every 3~5 days, you can increase your activity according to your physical condition, but you should avoid overwork.
2, in the process of doing exercises, there may be repeated lochia, such as lochia is almost clean, lochia has increased after doing exercises, or lochia has been clean, and a small amount is discharged after doing exercises. This is normal, but there should be no red lochia, and the amount of lochia should not exceed the amount of menstruation. Once there is bleeding or other discomfort during exercise, you should stop immediately and don't force it.
3. New mothers should do postpartum recovery exercise after meals 1 hour. Follow the music when you do it, and keep your mood calm and happy, so the effect is better.