0 1, deep breathing exercises * * * Do 4-8 times per class * * *.
Time: You can start on 1-3 days after delivery and do it twice a day.
Methods: Lie flat, close your mouth, inhale slowly through your nostrils, and at the same time send air to your abdomen to make it expand, and then slowly pull it out, and your abdomen will gradually sag.
02, head movements * * * Do 4-8 times per session * * *.
Time: Do it twice a day from postpartum 1-3 days.
Methods: Lie on your back, keep the rest of your body still, and bend your head as far as possible to your chest.
03, upper limb exercise * * * Do 4-8 times per section * * *.
Time: Do it twice a day from postpartum 1-3 days.
Methods: Lie flat, stretch your arms horizontally, lift them to your chest, close your palms, then straighten your arms and put them back.
04, lower limb movement * * * Do 4-8 times per section * * *.
Time: From the 3rd postpartum day to 10 day, do it twice a day.
Methods: Lie flat, bend one knee, make the thigh close to the abdomen, heel close to the hip, straighten down, and then bend the other leg to repeat.
05. Bend your knees and lift your hips * * * 4-8 times per session * * *.
Time: postpartum 14 days, twice a day.
Methods: Lie flat, bend your legs at right angles, lift your hips, stand, support your shoulders, put your knees together and separate your feet, and contract your hip muscles at the same time. Repeat it several times.
06, knee chest level.
Time:/kloc-delivery in 0/4 days, 2 minutes for the first time, and then increased to 8 minutes.
Methods: The body was kneeling, the head was tilted to one side, the hands were placed on the bed, the legs were shoulder width apart, and the thighs were perpendicular to the ground.
07, levator ani exercise * * * Do 4-8 times per session * * *.
Time: Do it twice a day from the first14th day after delivery.
Methods: Lie on your back, close your mouth, inhale slowly, contract * * * and * * * at the same time, keep this posture for a few seconds, and then recover.
08. Sit-ups.
Time: postpartum 14 days, once a day 10 times.
Method: Lie on your back, put your hands on your head, sit up, with your elbows as close as possible to your knees, and repeat several times.
Dietary principles of new mothers after delivery
First of all, mothers should continue to maintain a balanced and diversified diet, ensure adequate nutrition every day, and make necessary supplements for weak bodies. Fresh fruits and vegetables, eggs, fish, etc. You should eat more, match the thickness, match the meat and vegetables, and eat less and eat more meals. As the principle of monthly diet, keep it in mind.
Secondly, in addition to eating three meals a day normally, don't let go of snacks. Walnut, sesame and peanut can be used as complementary food between meals. The monthly diet pays more attention to the supplement of mother's physical fitness to ensure the baby's nutritional needs.
So, do mothers often feel thirsty during confinement? Drinking more soup and water at this time is of great benefit to mother's health. Fish soup, broth, etc. Are indispensable soups in Confucius' diet! Of course, if mother is not afraid of suffering, she can also drink Chinese medicine to make up the soup.
Finally, when arranging the monthly diet, iron can never be ignored! It is the best chemical element for enriching blood, which can effectively and timely replenish a large amount of blood lost during childbirth for mothers. Pig liver, pig blood and duck blood can be put on the table as food for the next month!
What to eat after childbirth to replenish qi and blood?
Jujube pudding
Ingredients: 250g fresh milk, 0/00g jujube/kloc, and a little agar.
Seasoning: appropriate amount of sugar and honey.
Practice: 1, wash red dates, put them in a pot and boil them, remove them and peel them, and keep the soup.
2. Soak the agar in cold water, put it in a pot, add a proper amount of water, and simmer until the agar solution is slightly cool for use.
3. Put the sugar, honey and agar solution into the jujube juice, bring it to a low heat and stir while cooking.
4. Add fresh milk and jujube meat to boil, and keep stirring while cooking.
5. Pour it into the cleaned pudding mold, coat it with a thin layer of oil, cool it and put it in the refrigerator for solidification.
Tip: Choosing small containers with different shapes can make the shape unique, and jujube is rich in nutrition, which is an essential product for pregnant women to enrich blood and promote milk secretion.
Steamed crab with rice wine
Ingredients: some crabs.
Seasoning: a little yellow wine.
Practice: 1, wash crabs, put them in a bowl and steam them in water.
2. After cooking, add 1-2 spoonfuls of rice wine and steam for a while. Eating crab meat can be dipped in seasonings such as vegetable oil, soy sauce and monosodium glutamate.
It is suggested that the method of removing blood stasis and promoting blood circulation is suitable for postpartum abdominal pain and blood stasis syndrome