The benefits of postpartum exercise
(1) promotes the discharge of intrauterine hematocele and reduces the incidence of infection.
(2) Postpartum blood flow is slow and it is easy to form thrombus. More activities can promote blood circulation, tissue metabolism and prevent thrombosis, which is especially important for new mothers with heart disease and cesarean section.
(3) Promote pelvic blood circulation, accelerate uterine recovery and avoid uterine flexion.
(4) Going to the ground early can promote intestinal peristalsis, exhaust early and prevent intestinal adhesion, which is very important for new mothers who have cesarean section.
(5) Strengthen the contraction of abdominal and waist muscles, relieve the symptoms of backache and eliminate loose abdominal and hip fat.
(6) Getting up early is beneficial to prevent constipation, urinary retention and other diseases.
(7) Strengthen pelvic floor muscle contraction, enhance the muscle elasticity around vaginal orifice and urethral orifice, which is beneficial to defecation.
(8) Strengthen the pectoral muscles to avoid sagging breasts.
(9) It is beneficial to physical recovery, stimulating appetite, and promoting postpartum nutrition absorption and milk secretion.
(10) Carrying out levator ani exercise can prevent urinary incontinence, effectively improve postpartum vaginal relaxation, and lay a good foundation for restoring the beautiful pleasure of husband and wife's sexual life in the future.
Staging of postpartum exercise
Pregnancy and childbirth have caused some changes in women's bodies, such as relaxation of pelvic floor muscles, joint and ligament injuries and so on. Proper exercise is helpful to solve these problems within postpartum 1 year.
Generally speaking, postpartum exercise is divided into two stages.
The first stage is from the day of delivery to 42 days after delivery. The exercises mainly include pelvic floor muscle training, abdominal muscle exercise, leg muscle exercise and chest exercise. It's best for lying-in women to do it in bed, starting with the simplest exercise, and deciding the amount of exercise according to their physical condition, with the principle of neither fatigue nor pain.
The second stage is from 42 days after delivery to 1 year. At this time, it is best to carry out the recovery training of the whole body muscle strength and strengthen the abdominal and pelvic floor muscle exercise. The amount of exercise depends on one's physical fitness.
For the parturient with cesarean section, it is necessary to postpone the exercise time. Generally, after the wound heals well, do moderate exercise according to the doctor's instructions.
Precautions for postpartum exercise
Postpartum exercise should first pay attention to the amount of exercise, and you must not rush to achieve success and make yourself too tired. If the amount of bleeding increases or the blood is bright red during exercise, you should stop to rest immediately and consult medical staff to delay exercise.
Postpartum exercise should start with the simplest movements, and try to avoid lying flat, bending your knees and landing your chest in the first 6 weeks to avoid air embolism. During pregnancy and breastfeeding, a large amount of calcium is delivered to the baby, so postpartum joint relaxation may last for some time, especially breastfeeding. Women should pay attention to protect their joints and try not to do anything with one foot, such as jumping.
In addition, you can only exercise 1 hour after eating, and don't eat too much. Pay attention to replenish water after exercise.
Correct postpartum exercise will bring a relaxed and happy mood and a slim and healthy body to the parturient. Therefore, those new mothers who are depressed and worried about their out-of-shape figure, hurry up and pack up their fidgety feelings and throw them away, and enjoy a confident and beautiful life in sports!