1, yoga postpartum slimming action
First, the clock game-pelvic clock movement preparation posture: lying posture, legs naturally bent, shoulder width, knees gently holding a long pillow, hands on the hip joint, keeping the sacrum (below the lumbar vertebrae) on the ground, keeping the lower back naturally bent, slightly off the ground.
(Imagine the pelvis as a clock, with the navel at 12 o'clock, the right side at 3 o'clock, the lower side at 6 o'clock and the left side at 9 o'clock) Action:
1. When inhaling, push the pelvis down at 6 o'clock to make the lower back off the ground.
2. When exhaling, lift the pelvis in the direction of 12, so that the lower back is close to the ground.
Function: move pelvis, adjust pelvis inclination, practice control core and protect lower back.
Times: 20 times before and after.
Note: concentration is very important, and you don't have to move too much. Concentration and carefulness are the most important.
Second, the spiral-spine rotation preparation posture: kneeling on a folded blanket or long pillow, legs on both sides, mainly for comfort, lifting the anus and abdomen, keeping the back straight, and bending your hands on your chest.
1, get ready to inhale and stretch up. 2. When exhaling, use the strength of the waist to rotate the upper body to the left.
3. Inhale, then straighten your back and turn back to the center.
Function: make the wound more closed after caesarean section, contract and restore abdominal elasticity, and shape waist and abdomen lines.
Times: 6 times on the left and right, *** 12 times. Note: Don't over-rotate, don't shrug your shoulders, cooperate with breathing and will, and imagine turning upward like a screw!
Third, Japanese salute -L Forward bend preparation posture: Yamagata standing posture, legs close together, head up and chest out, lift anus and abdomen, and straighten back.
1. When inhaling, put your hands on your knees, bend forward and straighten your back.
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2. Exhale, straighten your right hand and straighten your head.
3, inhalation and retraction, the same is true for the left side.
Inhale and retract, the number of times on the left side is the same: 4 times on the left side and 4 times on the right side.
Function: Enhance the stability of the core, and improve backache.
Note: Try to keep your back straight. You don't have to bend to 90 degrees to bend forward, it depends on your physical condition.
Matters needing attention in postpartum yoga
1. Don't practice at home by yourself. There are many yoga lovers who like to practice their movements at home according to tutorials such as CDs or books because they have no time to go to the training ground or for other reasons. Experts point out that this method is not desirable, especially for beginners. Because if yoga learners don't know their body and their limits, they are likely to fall into blind practice and increase the chance of injury.
2. Don't warm up with aerobic exercise. Some yoga instructors use aerobic exercise as a warm-up exercise before doing yoga. This is not desirable, because after aerobic exercise, the body is in an excited state and cannot enter the meditation state required by yoga. In addition, the excitement of the body after aerobic exercise can easily lead to the rapid exercise of yoga, thus causing various strains. Should not exceed the physical limit.
After a yoga class, there should be a good feeling of integration of body and mind. If only one part of the body feels good, sweating or feeling headache, soreness or excessive excitement, it is a sign of physical injury. You should make a questionnaire for yourself after each class, ask yourself how your body feels, and see if it exceeds the limit, so as to make an exercise plan and achieve the best results.
4. Postpartum yoga also needs to be carried out according to personal physique, and it needs to be done step by step, and you can't hurt your body in order to lose weight.
2, postpartum care matters needing attention
1, keep in mind the time of postpartum activities.
You can sit in bed for a while 8 hours after delivery. If the delivery is successful, you can go to bed and toilet 12 hours after delivery. You can move freely 24 hours after delivery, but you should avoid standing, squatting or doing heavy work for a long time to prevent uterine prolapse.
2, maternal urination 4~6 hours.
Women who give birth naturally can urinate 4 hours after delivery. A few parturients have dysuria and urinary retention, which may be related to long-term compression of bladder and pain reflex in female private parts. Mothers should be encouraged to get up and urinate as much as possible. If it is really difficult, they can also find a doctor to find a way. If they still can't urinate, they should have a catheterization.
Besides family members, relatives and friends should not visit mothers and babies too early.
Because the parturient needs rest to recover her physical strength, it is best for relatives and friends not to visit at this time. If you come to visit, the time should not exceed half an hour, and you should give the mother as much rest time as possible. Relatives and friends with chronic diseases or colds, it is best not to visit parturient and newborn, so as not to cause cross infection.
4. Don't eat whole eggs for a few hours after delivery.
Although China has always had the habit of eating eggs and raw milk, medical research shows that it is best for women not to eat whole eggs for a few hours after delivery. Because in the process of delivery, maternal physical exertion is greater, sweating is more, body fluids are insufficient, and digestive ability will also decline. If you eat eggs immediately after delivery, it will be difficult to digest and increase the burden on the stomach. So eat semi-liquid or liquid food within a few hours after delivery.
5. Drink vegetable soup after delivery.
Many mothers drink whole soup to promote emulsion immediately after delivery, which leads to blockage of mammary duct and aggravation of breast pain, which is not conducive to lactation. Postpartum tonic should be based on physical condition. Most mothers are not short of nutrition. It's best to drink some light vegetable soup first, and then drink the whole soup five days later. Here is a vegetable soup-original vegetable soup for postpartum mothers' reference.
Ingredients: bean sprouts, broccoli, green pepper (green pepper, yellow pepper and red pepper are all acceptable), purple cabbage, loofah, edamame and zucchini, you can choose more than four kinds at a time.
Production: put all kinds of vegetables into the pot, add appropriate amount of water, boil and take soup to drink.
Efficacy: all kinds of vegetables, mainly roots, flowers and fruits, are boiled without any seasoning and can be drunk as tea. The second day after delivery (the second day after caesarean section) has excellent milk delivery effect.
Attention: Drink pig's trotters soup, crucian carp soup, chicken soup, etc. Drinking original vegetable soup will affect the milk-making effect.