How to restore postpartum back thickening 1 and shake arms?
To prepare for standing posture, first open your feet, shoulder-width apart, and put your hands on your hips while opening your feet; Then shake your arm back and forth (forward, like holding your shoulders together with your chest, backward, like stretching) and practice repeatedly until your arm feels sore. This action can exercise the back muscles, tighten the back and shape a beautiful back.
2. Cat stretching
This action looks like a cat waking up and stretching. First of all, your hands and feet are supported on the ground, in a kneeling position, your arms are at right angles to your shoulders, and your knees are directly below your pelvis; When inhaling, tuck in your abdomen, arch your back and look at your stomach; Then exhale, raise your head, tilt your hips as far as possible, and stretch your waist and abdomen. This action can not only strengthen the back muscles, but also protect the spine.
3, dumbbell thin back
Dumbbells are the best and cheapest sports equipment for thin arms and thin back. First, hold the dumbbell tightly with both hands, and the tiger's mouth is close to the dumbbell; Then raise your arm, bend your arm in the direction of your body, repeat the push action, lift the dumbbell when exhaling, and put it down when inhaling. Be careful not to use wrist strength when exercising. It's best to lift it with the strength of your arm, otherwise it will easily hurt your wrist.
Postpartum pelvic pain After childbirth, the whole pelvis is lifted, which makes the rest of the lower body confused, thus requiring stronger muscles to make up for the relaxation of ligaments and improve the integrity of the pelvis.
1, abdominal breathing
Abdominal breathing just makes your stomach breathe and inhale as actively as possible, and expand and contract as much as possible.
2. Abdominal support
Lie face up on the floor, keep your body relaxed, lift one or two arms, or stretch your legs, while keeping your back on the ground all the time.
3. Pelvic inclination
Lie on the floor, knees bent, feet on the floor or supported on the ball. Hold your abdomen, then press your back on the floor, let your pelvis lean forward, then hold it for 5 seconds and repeat this action.
4. Yoga boat
Sit on the floor, bend your knees, support your abdomen, gently lay your upper body flat, and keep your feet off the ground until your feet are parallel to the floor, your back is straight, and your hips are flexed 90 degrees. Stretch your arm forward to a comfortable position and keep it balanced for at least 30 seconds.
5. Dolphin board
Put your ribs on the stabilizer ball, straighten your legs, prop up your abdomen and buttocks, and straighten your back for at least 30 seconds.