Whether it is a natural delivery or a caesarean section, doctors suggest that it is best to make a weight loss plan after confinement. Whether using exercise, diet or various weight-loss therapies, mommy should first make sure that there is nothing wrong with her body, and it is better to talk about weight loss after the function of organs is fully restored. In addition, specially designed postpartum exercise can not only help to restore her body, but also help to restore the long-term oppression of the surrounding organs of the uterus that grew up because of pregnancy. Such as gastrointestinal tract, bladder and blood circulation. , all have the function of recovery. But when mommy is doing postpartum exercise, she must follow the suggested number of days step by step. If the wound is large after delivery or caesarean section, it is best to consult a doctor first.
Postpartum exercise schedule
1, ankle movement:
Time: the first day after delivery.
Exercise: Lie flat on the bed, with your hind feet touching the ground, stretching your toes, touching your feet and bending your feet.
2, breathing exercise:
Time: the first day after delivery.
Practice: lie flat and relax, bend your knees, take a deep breath from your nose with the strength of your abdominal muscles, and exhale slowly through your mouth.
3, rectus abdominis muscle separation correction:
Time: the first day after delivery.
Practice: Exercise with breathing, and raise your head when exhaling, but don't lift your shoulders. At the same time, put your hands together to push the rectus abdominis to the midline, return to the original position when inhaling, relax your abdomen, but don't lift your shoulders.
4, pelvic swing:
Time: the first day after delivery.
Practice: lie flat on the bed, slightly arch your back, so that the pelvic cavity is suspended and swings left and right. It can correct lordosis and low back pain.
5, neck movement:
Time: the day after delivery.
Practice: lie flat, straighten your limbs, bend your head forward so that your forehead is close to your chest, and then slowly lower your head.
6, chest movement:
Time: Start on the third day after delivery.
Exercise: lie on your back, straighten your body and legs, inhale slowly, expand your chest, contract your abdominal muscles, press your back against the ground for a while, then relax, and repeat for 5 ~ 10 times.
Objective: To help the contraction of pectoral muscles and prevent sagging breasts.
7, breast movement:
Time: Starting on the seventh day after delivery.
Practice: extend your arm horizontally from left to right, then lift it until your palms meet, keep your arm straight, pause for a few seconds, then return to the left and right and start again, ten times a day.
Objective: To help breast muscles contract and be elastic, and to prevent breast sagging.
8, leg movement:
Time: Starting on the fifth day after delivery.
Practice: Lie flat on the bed and lift your legs at right angles to your body. When the postpartum physical strength recovers slightly, you can lift your legs at the same time and repeat it for 5 ~ 10 times.
Objective: To help leg and perineum muscles contract.
9, hip movement (a):
Time: Start on the fifteenth day after delivery and do it ten times a month.
Practice: lie flat on the bed, bend your right knee so that your feet are as close to your hips as possible, then straighten back to your original position and move your left and right legs alternately.
Objective: To help hip muscles contract.
10, hip movement (2):
Time: from the tenth day to the fifteenth day after delivery, ten times each time.
Practice: lie flat on the bed, bend your legs, slowly lift your hips off the ground, support them with your heels and shoulders for a while, then slowly put them down and repeat several times.
Objective: Same as (1)
1 1, abdominal movement:
Time: Half a month after delivery.
Practice: lie flat on the bed, cross your hands on your chest, sit up slowly, and put your legs together. After full recovery of physical strength, you can put your hands behind your head and sit up again, just like sit-ups. Repeat several times, twice a day.
Objective: To help abdominal muscles contract.
12, Kaigl movement:
Time: one week after delivery.
Practice: At the beginning of practice, you can lie on your back in bed, relax and concentrate on the action of levator ani contraction. Pay special attention to leg, hip and abdominal muscles. After the contraction of pelvic floor muscles, focus the contraction on vagina and urethra, and repeat the frequency of contraction and release. Do pelvic floor muscle exercise 1 ~ 2 times a day, each time 10 minute.
Objective: When the training lasts for about 6 ~ 8 weeks, not only the vaginal muscles will be in a state of tension, but also the sensitivity to the vagina will be improved. When you are proficient, you can do this exercise anytime, anywhere, sitting, standing or lying down.
Postpartum body shaping is about to begin!
Postpartum mommy wants beautiful breasts: from the beginning of pregnancy, mommy had better choose a bra for pregnant women to support the breasts full of pregnancy and keep the postpartum breasts firm.
Pay attention to dynamic exercise: those who have exercise habits before delivery can continue their favorite exercise to lose weight after postpartum rest. If they have no exercise habits, it is suggested that they can start with relatively static soft exercise or gentle exercise such as walking. If it's a more intense exercise like aerobic dance, it's best not to do too much at a time, so as to avoid being overwhelmed and having adverse reactions. In addition, mommy who likes swimming should also consult a doctor in advance to see if the wound caused by vagina has completely healed.