Postpartum recovery gymnastics exercise 1, breathing exercise restraint. 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.
2, levator ani exercise. When inhaling, contract the anal sphincter and try to relax when exhaling.
3. Hip movement. The muscles of the buttocks and pelvic floor contract when inhaling and relax when exhaling.
4. Head-up exercise. Keep your chin as high as possible when inhaling and as close to your chest as possible when exhaling.
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.
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.
What to eat after childbirth 1, eggs
Eggs are nutritious, rich in protein, lecithin, vitellogenin, vitamins and minerals, easy to digest and suitable for parturient. But the more you eat, the better. Some areas are used to eating more eggs, even 20 to 30 eggs a day, which is unnecessary, because eating too much can not be absorbed by the body, it will be excreted in vain, and it will also affect the normal digestive function. Therefore, pregnant women don't have to eat more than 4 to 6 eggs a day.
2. Brown sugar
Because the glucose in brown sugar is much more than that in white sugar, drinking brown sugar will make the maternal body warm. Brown sugar has high iron content and can enrich blood for pregnant women. Brown sugar contains a variety of trace elements and minerals, which can induce diuresis, prevent postpartum urinary incontinence and promote lochia discharge. Brown sugar also has the function of promoting lactation and relieving pain. But don't eat too much. Generally, drinking for less than 65,438+00 days will increase bloody lochia, and in summer, women sweat more and have less salt in their bodies.
3. Soup: Don't just drink soup without meat.
Chicken soup, fish soup and sparerib soup contain protein, vitamins and minerals easily absorbed by human body, and their delicious taste can stimulate the secretion of gastric juice, increase appetite and promote lactation. Maternal sweating and milk secretion require more water than the average person, so maternal should drink more soup. However, experts caution that while drinking more soup, don't forget to eat more meat. Meat is more nutritious than soup. What kind? Soup is more nutritious than meat? This statement is unscientific.
4, Xiaomi: can not be used as a staple food.
Millet is rich in vitamin b 1 and vitamin b2, which can help the parturient recover physical strength, stimulate intestinal peristalsis and stimulate appetite. However, experts reminded that millet porridge should not be too thin, and it should not be completely based on millet after delivery, so as not to lack other nutrients.
What to eat after childbirth? Buqi Yangxue Babao Decoction
Materials: Codonopsis pilosula 10g, Atractylodes macrocephala 10g, Poria cocos 10g, Radix Glycyrrhizae Preparata 10g, Radix Paeoniae Alba 10g, Radix Angelicae Sinensis 15g, Rhizoma Chuanxiong 7.5g, and fat hen 65438.
Seasoning: a little chopped green onion, shredded ginger.
Practice: 1. Wash hens, chop pork, break miscellaneous bones, wash other medicines and wrap them in clean gauze.
2. Put the chicken, pork, miscellaneous bones and medicine bags into the pot, add a proper amount of water, boil over high fire, add ginger and onion, cook until the chicken is cooked thoroughly, and take out the medicine bags.
It is suggested that supplementing qi and nourishing blood is suitable for postpartum abdominal pain with blood deficiency and weak qi.
Stewed mutton
Material: sheep ribs 1000g.
Seasoning: onion, ginger, garlic, green garlic, cooking wine, salt, monosodium glutamate, broth.
Practice: 1. Wash the mutton and cut it into cubes.
2, hot pot, put oil, burn to five or six mature, first add chopped green onion and Jiang Mo.
3. Stir-fry the mutton pieces in the pot. After the mutton is discolored, add cooking wine and broth, bring to a boil, and simmer for about 2 hours. When more than half of the soup is collected, add onion, ginger, garlic, etc. Add salt, monosodium glutamate and green garlic.
It is suggested that postpartum women eat more animal foods such as mutton and lean pork, which can quickly restore their physical strength.
Guess you are interested in:
1. What should I do to resume gymnastics after childbirth?
2. How do women resume gymnastics after childbirth?
3. When does postpartum gymnastics begin?
4. Female postpartum recovery gymnastics
5. How do the elderly do aerobics?