After a mother gives birth to a baby, besides taking care of the baby, physical recovery is also a big problem. Many pregnant women will have urinary leakage, urgency, frequent urination, pelvic sensation, etc. After delivery, the body will become prone to edema, slow metabolism, fat accumulation and tight bones and muscles.

Proper postpartum exercise is the key to help mothers recover their prenatal state. Exercise can be divided into two categories: stretching bones and muscles and pelvic rehabilitation. After consulting a doctor, mothers can start to try exercise to help them recover their health and figure as soon as possible.

Kaigl exercise on 1 day after delivery

Objective: To improve pelvic blood circulation, enhance muscle tension, promote perineal wound recovery and prevent stress urinary incontinence. Methods: Shrink the tension of perineum, urethra and * * * like a patient. After contracting for 5 seconds, slowly relax all muscles, 4 times each time and 3 times a day. respiratory movement

Objective: To promote blood circulation and muscle relaxation. Methods: Lie on your back in bed, with your whole body flat and your hands and feet straight. Inhale slowly through your nose, expand your chest, and exhale slowly through your mouth. Exercise your breasts the next day after delivery

Objective: To enhance the development of pectoral muscles and prevent sagging. Methods: On the bed, arms are outward, straight left and right, and the height is aligned with shoulders; The left and right hands move forward and return to their original positions. Neck activity on the fourth day after delivery

Objective: To enhance the tension of abdominal muscles and improve the separation of rectus abdominis. Methods: Lie on your back in bed, with your whole body flat and your hands and feet straight. Raise your head, bend forward as far as possible, make your jaw close to your chest and contract your abdominal muscles. Pelvic rocking exercise on the fifth day after delivery

Objective: To increase back muscle tension and relieve back pain. Methods: Lie flat, bend your legs and contract the muscles of buttocks and lower abdomen. Lift your hips and lower back, swing up and down three times, and gently put it down. Knee swing exercise on the 7th day after delivery.

Objective: To enhance the tension of waist muscles. Methods: Lie on your back with your shoulders flat, your arms apart, and lie flat on your side. Bend your knees, put your feet flat, slowly move your knees to the left, then return to your original position and then turn right; Repeat 5~ 10 times. Hip movement on the 8 th day after delivery

Objective: To promote abdominal muscle contraction, pelvic floor muscle contraction and uterine involution. Methods: Lie on the bed on your back, straighten your whole body, lift one leg, put your feet close to your hips, put your thighs close to your abdomen, and straighten back to the bed. Lift the left and right legs five times in turn. Leg lifting exercise

Objective: To strengthen abdominal muscles and promote the uterus to return to normal position. Methods: Lie on your back, put your hands flat, straighten your legs, and put one leg back about 45 degrees on the bed surface. Lift the left and right legs five times in turn. On postnatal day 15, knees and chest are horizontal.

Objective: To promote the uterus to return to normal position. Methods: Kneel on the bed, knees apart, chest and shoulders as close as possible to the bed surface, waist straight, hips raised. sit-up

Objective: To strengthen abdominal muscles. Methods: Lie on your back in bed, put your hands across your chest and sit up.