Postpartum physical recovery exercises related knowledge? It is inevitable that a mother will be obese if she supplements a lot of nutrition before pregnancy. At this time, they can recover their prenatal figure through postpartum physical recovery exercises. I collected and sorted out the relevant materials of postpartum physical recovery exercises for everyone. Let's have a look.

Postpartum physical recovery exercise related knowledge 1 maternal physical recovery exercise

Physical recovery exercises for lying-in women (puerperal health exercises) can help lying-in women recover their uterus and pelvic floor muscle tension as soon as possible. Some pregnant women can finish the exercises alone, or some new moons and their families can help them finish the exercises.

Time selection

Women who give birth naturally can get up and exercise 6- 12 hours after delivery, and can do physical recovery exercise on the third day after delivery. It is not advisable to do too much activity after lateral incision and surgical wound. Generally, you should start a small amount of activities after 3 days, and start practicing postpartum recovery exercises when you feel no pain after stitches are removed.

Preparatory work/about to start work

Before the parturient exercises, the venue and articles should be prepared, including floor mats on the flat ground, a bottle of warm water that can be drunk at any time, a clean bath towel that can wipe sweat at any time, and audio equipment.

step

The parturient is on the gymnastics mat, doing exercises with the music. You can start moving joints and muscles in the following order: knuckles-wrists-shoulder joints-waist, back-perineum muscles-pelvic muscles. Time is about 30 minutes, once a day. After about three to five days, you can start to practice gymnastics according to different people, and add a lesson every 1-2 days, and do 8- 16 times per lesson.

Section 1: Lie on your back, take a deep breath, tuck in your abdomen and breathe.

Section 2: Lie on your back with your arms beside you for anal contraction and relaxation.

Section 3: Lie on your back, put your arms beside you, and lift your legs or put them together in turn, at right angles to your body.

Section 4: Lie on your back, relax your hips and legs, bend slightly apart, put your feet flat on the bed, and try to raise your hips and back.

Section 5: Sit-ups.

Section 6: Kneeling posture, knees apart, elbows vertical, hands flat on the bed, waist turning left and right.

Section 7: Whole body exercise. Kneeling posture, arms supported on the bed, left and right legs alternately raised to the back.

Six weeks after delivery, you should choose a new way to exercise.

Matters needing attention

1. When pregnant women are doing exercises to recover from new questions, the amount of exercise should be gradually increased, the time should be from short to long, and the actions should be carried out according to procedures.

2, in the process of doing physical recovery exercises, there may be repeated lochia, for example, lochia near no may increase after doing exercises, or a small amount appears after stopping doing exercises. But the general principle is to observe the color and quantity of lochia, as long as it does not exceed the menstrual flow and the color is not bright red blood, it is generally not a big problem. Otherwise, you should stop exercising immediately.

3. After physical recovery exercise, the parturient should replenish water appropriately, and then take a warm bath after drying the sweat. Shower time is not easy to be too long.

Postpartum physical recovery exercises related knowledge 2 Postpartum physical recovery exercises

The first quarter tightens the abdominal muscles. Stand up straight, bend your knees, bend over, keep your torso parallel to the ground, support your knees with your hands and face forward. Inhale, exhale, and tighten the abdominal muscles at the same time. Hold your breath and tighten your abdominal muscles until you need to breathe. Repeat 10- 15 times.

In the second quarter, lie on your back with your hands under your hips and your head and shoulders slightly off the ground. Tighten the abdominal muscles, press the legs hard in turn, and repeat 40-60 times.

In the third quarter, lie on your back with your legs straight, your hands under your hips, and your head and shoulders slightly off the ground. Put your legs together, bend your knees, lift your calves off the ground and stop for a while. Then, under the condition that the legs don't touch the ground, stretch down hard and straighten as much as possible, and repeat for 30-60 times.

In the fourth quarter, the trunk twists and turns on your back, with your hands on your head, your left foot straight, slightly off the ground, your right leg bent, lifted upward, your left elbow touching your right knee, and your head turned to the right. The abdominal muscles contract, the left leg bends, lifts upward, approaches the right leg, then straightens the right leg, and the left leg still bends and twists the body, and repeats the above actions 20-40 times in the opposite direction.

In the fifth section, alternately kick and practice supine, put your hands under your hips, lift your legs up, point your feet at the roof, bend your knees slightly, and stagger your calves. Tighten your abdominal muscles, slowly lower your legs, keep your back straight, then gently kick your legs alternately up and down, lift your head and shoulders off the ground, and look at your abdomen for 5- 10 minutes.

Section 6 Lift your lower cheek and lie on your back, put your hands on your head, keep your back close to the ground, bend your knees slightly, and follow your feet to the ground. Tighten the abdominal muscles, try to hold the lower forehead against the chest, then lift it, then hold it against the chest, then lift it again, and repeat it for 20-40 times.

In the seventh section, practice lying on your back with your head in your hands, your head and shoulders slightly raised, your feet together and knees bent, twisting to the right. Face the roof, press your lower forehead against your chest, tighten your abdominal muscles, then lift it, then press it against your chest, then lift it, twist your body to the left, and repeat the above actions 20-40 times on each side.

Section 8 Lift your legs and lie on your back with your forehead down, lift your legs together, point your feet at the roof, and leave your head slightly off the ground. Lift your forehead while lifting your legs, tighten your abdominal muscles and press your forehead against your chest. Restore your head, then lift it again, then hold your breath against your chest and repeat it 20-40 times.