Postpartum gymnastics recovery movements 1, deep breathing exercises (4-8 times per lesson)
Time: You can start on 1-3 days after delivery and do it twice a day.
Methods: Lie flat, close your mouth, inhale slowly through your nostrils, and send air to your abdomen to make it expand, then exhale slowly, and your abdomen will gradually sag.
Function: increase the elasticity of abdominal muscles.
2. Upper limb exercise: (4-8 times per session)
Time: Do it twice a day from postpartum 1-3 days.
Methods: Lie flat, stretch your arms horizontally, lift them to your chest, close your palms, then straighten your arms and put them back.
Function: increase vital capacity and restore breast elasticity.
3. Bend your knees and lift your hips: (4-8 times per session)
Time: postpartum 14 days, twice a day.
Methods: Lie flat, bend your legs at right angles, lift your hips, stand, support your shoulders, put your knees together and separate your feet, and contract your hip muscles at the same time. Repeat it several times.
Function: contraction of vaginal muscles, prevention of uterine, vaginal and bladder prolapse.
4, levator ani movement (4-8 times per session)
Time: Do it twice a day from the first14th day after delivery.
Methods: Lie flat, mouth closed, inhale slowly, contract perineum and anus at the same time, keep this posture for a few seconds, and then recover.
Function: Prevent prolapse of uterus, vagina and bladder.
Precautions for lying in bed after delivery (1) The lying-in woman should 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 congestion to be excreted, and can also avoid postpartum abdominal pain, postpartum uterine bleeding and other symptoms to a certain extent, and help the uterus to subside.
Examples of postpartum recipes are breakfast: hot noodle soup (noodles 150g, fresh shrimp 25g, chicken breast 25g), cucumber mixed with garlic paste (cucumber 100g).
Extra meal: 200 grams of watermelon
Lunch: pork and cabbage jiaozi (flour 100g, pork 75g, Chinese cabbage 150g), seaweed soup (kelp 100g).
Dinner: millet and jujube soft rice (millet 80g, jujube 20g), crucian carp poached egg soup (crucian carp 100g, eggs 50g), shredded pork chrysanthemum (lean meat 50g, chrysanthemum 150g).
Meal addition: black rice porridge with milk (milk 200ml, black rice 100g, jujube 25g).
Breakfast: yellow flower lean meat porridge, boiled eggs, sesame mixed with spinach.
Extra meal: 200 grams of papaya.
Lunch: 2 meters soft rice, stewed mutton with angelica and fried lettuce.
Dinner: oyster risotto, braised pork hands, laver and egg soup.
Meal: Sanxian wonton (pork, shrimp, leek, flour).
Guess you are interested in:
1. What should I do to resume gymnastics after childbirth?
2. Female postpartum recovery gymnastics
3. When does postpartum gymnastics begin?
4. What are the quick recovery slimming exercises after delivery?
5. Five elements of healthy gymnastics steps and movements