0 Basic Postpartum Exercise Cattle Repair Schedule
Postpartum 1-3 days (caesarean section 7- 14 days)
abdominal respiration
1/5
Neck movement
Anal contraction movement? Upper limb movement
3- 10 days after delivery (caesarean section 10- 15 days)
Hip bridge? Abdominal compaction
Postpartum 10- 14 days (same as caesarean section 14 days)
Lower limb extension
sports
lie on one's back
bicycle; cycling
After delivery 14 days (20 days after caesarean section)
Lower limb extension
sports
lie on one's back
bicycle; cycling
What Ma Bao is most worried about after giving birth is postpartum repair. Let's practice with pictures.
abdominal respiration
Postpartum 1-3 days is fine.
behaviour
Lie flat, inhale slowly, and bulge your stomach.
Exhale and abdomen, the important 10 times is more than five groups a day.
general idea
Take a long, slow breath, take it all in one breath, and then take it all in one breath. 15s。 Abdominal breathing can be assisted by abdominal band when the stomach retracts, and the effect is better.
Anal contraction movement
Postpartum 1-3 days is fine.
Electric power work
Empty your bladder, lie flat on your knees and take a deep breath.
At the same time, the levator ani is contracted upward 10 second, relaxed 10 second, 1 time every day, 20 times.
general idea
If you don't know whether to contract, you can try to stop urinating and feel the pelvic floor muscles, but it can't be used as a daily anal contraction exercise.
Anal contraction movement
Normal delivery 1-3 days, caesarean section 7- 14 days.
behaviour
Lie flat with your hands, legs straight, slowly raise your head and chin close to your chest, then recover and repeat four times.
general idea
Avoid sudden exertion during the process.
Move slowly and gently, during the exercise.
Upper limb movement
Normal delivery 1-3 days, cesarean section 7- 14 days.
Electric power work
Lie flat, open your hands to the left and right, and walk slowly towards the ceiling. Put your hands in the well and repeat four times.
general idea
According to the above method, you can also learn that the top of your hands is slowly recovering, and repeat it four times.
Hip bridge
Normal delivery takes 3- 10 days, and caesarean section takes 10- 15 days.
behaviour
Lie flat, bend your knees, contract anal muscles, and lift the anus upward. Keep the pelvic muscles contracted for five seconds, and then relax. Repeat the key points four times after 5- 10 seconds, keeping the shoulder, patella and knee at three points and one line.
Abdominal compaction
Normal delivery takes 7 10 days, caesarean section takes 10- 15 days.
Electric power work
Lie on your back and bend your knees. After holding the ball, lift the upper body and press the ball with the abdomen, 10 times as a group, five groups a day.
general idea
Abdominal core tightening
Wear the abdominal belt reasonably. 1. Strengthen help and exercise.
It's easier to come. 2. Caesarean mother can protect the wound.
Lower limb stretching exercise
Postpartum 10- 14 days, after cesarean section 14 days.
behaviour
Empty the bladder, lie flat and support one side with your hands. When inhaling, bend the lower leg parallel to the ground and straighten the other leg 30 degrees. Exhale recovery, both sides exchange, 20 times a day.
general idea
Abdominal muscles contract, restore leg lines, and exert force on the abdomen during exercise.
Horizontal bicycle
Postpartum 10- 14 days, after cesarean section 14 days.
Electric power work
Lie flat with your hands at your sides and your legs flat.
Do cycling, always stick your hips on any bed surface, 2-3 times a day, 30 times each time.
Key points? Abdominal force is exerted during exercise.
Uterine contraction movement
Postpartum 14 days, caesarean section for 20 days.
behaviour
Kneeling posture, the knees on both sides are shoulder width apart, the waist is straight, the chest hangs to the bed surface and hangs parallel to the legs.
general idea
Abdominal muscle tightening has just begun.
It takes about 2 minutes, and you can increase the time according to your own situation later.
Cat stretching exercise
Postpartum 10- 14 days, after caesarean section 14 days.
Electric power work
Kneel on all fours, press your arms straight down, put your feet on your back, your toes naturally inhale backwards, your spine is sunken, your head and chin are raised to rest your abdomen, your back will arch when you exhale, your head and hips will be lowered, and your bones will be closed. Repeat 10 times as a group, with more than 5 groups every day.
general idea
Do it after the injury.
Pregnant women who have caesarean section should pay attention to recovery.