Squat exercise
Exercise: Squat down slowly, then stand up and repeat. 2 ~ 3 times a day, the time and intensity of each time can be carried out according to your physical condition.
Function: It is beneficial to the recovery of pelvic floor, abdominal wall and muscles, eliminating uncontrollable urine leakage and promoting wound healing.
The pedaling movement of the foot
Exercise: Bend your feet up, then bend down with the strength of your ankles. Repeat. 2 ~ 3 times a day, the length of each time is uncertain.
After doing the above exercise 10 days and continuing to do the above exercise, do the following exercise.
Function: Restore leg muscles and exercise leg strength.
Backward bending motion
Practice: sit up straight, bend your legs slightly apart, and put your arms together on your chest. Exhale, while the pelvis leans forward slightly and bends back gradually until you feel the abdominal muscles tighten. Stay in this position as long as possible. At this time, you can breathe normally, then inhale and sit up straight.
Function: Enhance pelvic floor muscle tension and promote uterine involution.
Lateral turning motion
Practice: Lie on your back, put your arms flat on your sides, keep your palms close to the outside of your thighs, lift your head slightly, deflect your body to the left, and slide your left hand down to your calves. Lie on your back again and have a rest. Then repeat the above actions to the right. After proficiency, do it for 2 ~ 3 times continuously on both sides, and then rest on your back.
Function: Promote systemic function and reduce uterine displacement.
Forward bending motion
Exercise: Lie on your back with your knees bent and your feet slightly apart. Put your hands on your thighs, breathe, raise your head and shoulders and stretch forward so that your hands can touch your knees. If you can't reach your knees at first, don't push. Inhale evenly and relax.
Function: strengthen the tension of abdominal wall muscles and prevent abdominal wall relaxation.
During the exercise, the benefits for pregnant women are comprehensive, specifically as follows: 10:
(1) can promote the overall recovery of body functions.
(2) It can promote the rapid recovery of physical strength and spirit and stimulate appetite.
(3) It can promote the discharge of lochia, which is beneficial to the recovery of uterus.
(4) It can reduce venous thrombosis and pulmonary complications.
(5) It is beneficial to bladder recovery and reduces the occurrence of urinary retention.
(6) It is beneficial to improve gastrointestinal function and prevent postpartum constipation.
(7) It can increase the tension of pelvic floor muscles and fascia, reduce uterine displacement, and prevent uterine prolapse, vesicourectal prolapse and hemorrhoids.
(8) Strengthen the tension of abdominal muscles to prevent the abdominal wall from loosening and form a "sandbag abdomen".
(9) It can promote pelvic and systemic blood circulation, promote metabolism, and reduce or avoid various postpartum complications.
(10) is helpful for the parturient to recover her previous bodybuilding figure.