Under normal circumstances, if the parturient recovers well after cesarean section, she can do some light exercise after 42 days, such as walking, sitting and expanding her chest, buttock bridge and so on. If you need to do some strenuous exercise, such as running, sit-ups, full-body exercise, etc., you will have to wait until 3 months later.
Next, I will give you some training moves suitable for caesarean section in Amway:
Step 1: Take a walk.
In the process of pregnancy, we will inevitably hoard some fat. Proper walking can help us lose fat and help the uterus recover. The uterus will expel a lot of blood from the uterine cavity through contraction.
After the cesarean section wound heals, you can start to get out of bed. At first, it is recommended not to exceed 20 minutes, and then gradually increase the time, but it is recommended not to exceed 40 minutes at a time, and the time can be increased with the gradual recovery of the body.
2. Cat stretching
It can help us to enhance the elasticity of the spine and the flexibility of the buttocks, relieve the backache caused by pregnancy, and help the uterus return to its normal position.
After the recovery of cesarean section wound, keep kneeling, stretch your arms forward, keep your thighs vertical to the ground, and keep your instep facing the ground. Inhale is suitable for spinal sinking and slowly raise your head. When exhaling, arch your back, tighten your abdomen and look at the direction of anger. Practice three groups every day, about five to ten times in each group.
3. Hip bridge
Can improve the stability and flexibility of our pelvis and hip joint, can effectively exercise the muscles of the hip, and help us stovepipe and lift the hip.
Generally, it can be started 42 days after caesarean section. Keep your back flat, put your hands on your sides and bend your legs slightly wider than your shoulders. Step on the ground with your feet and lift your hips. After reaching the peak position, the hips are clamped hard to keep the knees, hips and shoulders in a straight line. Stay for three seconds and put it down slowly. Repeat 3 groups every day, each group 15 beats.
Four. Chest exercise
Chest exercise can effectively help us improve and restore the elasticity and function of abdominal muscles.
It can be done 42 days after cesarean section. Keep lying on your back, knees shoulder width apart, expand your chest when taking a deep breath, contract your abdominal muscles as much as possible, and keep your back close to the ground for about 5 seconds. Repeat after recovery. Practice three groups every day, about 8 times in each group.