Exercise and action description of postpartum fitness gymnastics 1
Compared with stepping, it is a high-intensity action. One leg jumps to the ground and the other leg is on the calf shank.
Bend your knees and kick your legs backwards to the maximum. It is required that your hips and knees are in a straight line, your legs land in turn, and your toes touch your heels.
2, technical points
Keep your upper body upright, swing your legs to your hips as much as possible, and keep your knees and ankles elastic.
3, easy to make mistakes
(1) Upper body leans forward.
(2) running and jumping are weak.
(3) Hook your toes.
(4) Insufficient leg flexion.
4. Corrective methods.
(1) First of all, practice standing in place and jumping with your legs on tiptoe, and experience the feeling that your body contracts in the air and stands in the air during a small jump; Then practice jumping on one leg.
(2) When kicking back, the ankle joint of the supporting leg stands up and presses down hard, and when the other leg kicks back, the calf bends back against the hip as far as possible; Stretch your feet and bend your knees when you exchange your legs.
Precautions for lying in bed after delivery (1) Do not sleep on the spring bed, because the spring bed is too soft, which may easily lead to dislocation of sacroiliac joint, separation of pubic symphysis and pelvic injury.
(2) You can't go to bed immediately after delivery. You should sit with your eyes closed for a while, then lean back against the bedding, bend your knees and go to bed, in a semi-sitting and lying state. You can't fall asleep suddenly. After sitting and lying for 3 days (during the day), you can lie on your back, side or back.
(3) Closing one's eyes to rest one's mind, aiming at eliminating the tension during childbirth, calming the mind and relieving fatigue; The release of qi is beneficial to eliminate lochia and diaphragmatic decline, and restore the uterus and organs to their original positions. As the Qing dynasty health experts said:? When sleeping after childbirth, just close your eyes and rest to avoid falling asleep. ?
(4) When sitting and lying down, you need to gently rub your abdomen with your hands. The method is to press the navel with both hands and palms from bottom to top, and then press the lower abdomen for a while at the navel stop for a minute, and the rubbing time is slightly longer than that of the navel. Repeatedly pressing 10 times, 2 ~ 3 times a day, can promote lochia and blood stasis to be excreted, and can also avoid postpartum abdominal pain, postpartum uterine bleeding and other symptoms to some extent, and help the uterus to subside.
Precautions for postpartum tonic 1, avoid eating soup too early.
It is ok to drink some tonic soup properly, but if the baby just landed, it will make the new mother drink a lot of soup, which will easily make the new mother secrete a lot of milk. But the newborn baby has a small stomach capacity, poor sucking power and less food. Too much milk will stagnate in the mammary duct, leading to breast swelling, which will not only cause pain to the new mother, but also affect normal breastfeeding. If the situation is serious, it may lead to acute mastitis.
2. Avoid drinking a lot of boiled water.
Generally, new mothers usually have edema at the end of pregnancy, and confinement is the golden period for women to rejuvenate. During this time, the accumulated water in the body should be discharged as completely as possible. If the new mother drinks too much water, it is not conducive to physical recovery.
3, avoid drinking brown sugar water for too long.
Eating too much brown sugar after delivery will not only damage the new mother's teeth, but also lead to excessive sweating and even heatstroke if the new mother who is confinement in summer drinks too much.
4, avoid rushing to take ginseng.
The new mother, who just gave birth to a baby, has great energy and physical exertion and needs to stay in bed. If she takes ginseng at this time, she will find it difficult to sleep because of excitement, which will affect her energy recovery. Therefore, new mothers should not take ginseng within one week after delivery.
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