How to resume gymnastics after childbirth?
Postpartum recovery gymnastics can help postpartum mothers recover the arrangement of pelvic ligaments and the function of abdominal and pelvic muscles, so that postpartum mothers can recover their body shape as soon as possible and build up confidence. It is also suitable for other women to exercise muscles in related parts of the body and make their bodies more beautiful.
According to experts, after delivery, the muscles of the lying-in woman's pelvic floor, anus, vagina, abdomen and buttocks are relaxed, and they can do targeted exercises according to gymnastics at the first time, such as breathing exercise, anus lifting exercise, hip lifting exercise and sit-ups. When feeding a baby, the head, neck and shoulders of the parturient are easily affected. Looking up can prevent fatigue of head, neck and shoulders and relieve their pressure.
In addition, due to the custom of confinement, some mothers will confinement at home according to the custom, but lying in bed for a long time will easily lead to poor blood circulation of lower limbs and venous embolism. Leg exercise can promote blood circulation. Mothers who are confinement may wish to have targeted exercise as soon as possible.
Section 1: Respiratory movement. Go to the pillow and lie flat, put your hands on your abdomen, try to contract your abdominal muscles when inhaling, and try to relax when exhaling.
Section 2: levator ani exercise. When inhaling, contract the anal sphincter and try to relax when exhaling.
Section 3: Hip movement. The muscles of the buttocks and pelvic floor contract when inhaling and relax when exhaling.
Section 4: Head-up Movement. Keep your chin as high as possible when inhaling and as close to your chest as possible when exhaling.
Section 5: Sit-ups. Bend your legs, stretch your hands horizontally, lift your head and upper body off the bed as far as possible when inhaling, tilt your legs as far as possible when exhaling, and lie flat slowly.
Section 6: Leg exercise. Bend your legs when inhaling, put one foot flat on the bed surface, keep your heel as close to your hips as possible, and slowly straighten your legs when exhaling. Then change legs, the action is the same as before.
Need to be reminded that if there is laparotomy in the mother, then when practicing sit-ups, we should pay attention to the abdominal wounds and do what we can, and the wounds will not participate in the practice. Mom (one day after delivery, three days after laparotomy) can do postpartum recovery gymnastics in bed, twice a day, with 8 beats per session.
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How to do postpartum abdominal exercises after caesarean section?
Postpartum abdomen gymnastics is a kind of exercise to help postpartum mothers reduce their stomachs. My mother can't do postpartum abdominal exercises. Postpartum abdominal tuck gymnastics is mainly composed of five movements, and the effect can be seen. My mother should insist on doing abdominal tummy exercises after delivery. Postpartum abdominal gymnastics is specifically:
1, face down, prone on the mat, hands straight forward.
2. Retract your hands to the sides of your upper body.
3. Support the upper body with elbows, touch the ground with toes, support the whole body, and keep a horizontal posture from head to toe 10 second. Time can also be adjusted according to the individual's physical condition, but it is necessary to make the abdominal muscles feel slightly sour in order to achieve the effect of body shaping curve.
4. Then slowly return to the prone position and stretch your hands forward.
5. Do it at least 4 times each time.
Efficacy: It is especially effective for slight bulge of lower abdomen or lower abdomen.
Precautions:
Note that when maintaining the level from head to toe, the waist must be propped up and not depressed, otherwise it will easily exert pressure on the lumbar spine.