1, lotus sitting posture
Yoga needs spiritual cohesion. When practicing yoga, we can regain inner peace and external strength by adjusting breathing and feeling the connection between spirit and body.
Key points of posture:
Sit on the ground, put your feet above the thighs of the opposite leg, keep your spine straight, relax your body, close your eyes lightly, breathe evenly, and naturally put your hands down on your knees.
2. Pigeon style
Many people think that postpartum abdominal relaxation can be improved by rolling abdomen and sit-ups. In fact, this view is wrong and dangerous. If the rectus abdominis muscle is damaged, this behavior will not improve, but will aggravate the situation.
Key points of posture:
The legs are separated, the front foot touches the ground at a 90-degree angle to the knee, the rear leg is lifted after bending, the spine is stretched and bent backwards, and the front side of the chest and abdomen is stretched, and the toes are held behind the head with one hand.
3. Bend your elbow
You can practice this pose in any indoor open space, regardless of time and place. As long as you have an improved mind, you can act now.
Key points of posture:
Stand in the mountain posture, straighten your knees, take a deep breath, and exhale at the same time. Fold and bend your spine forward, slowly lean over to the front of your thighs, relax your neck, and hold your legs with your hands.
Postpartum exercise is not only for physical recovery, but also for keeping you happy and relaxed and avoiding postpartum depression, which is very beneficial to the recovery of various functions of the body.
The video comes from Youku Bobo Fitness. The action is simple and easy to stick to. Half an hour of full-body exercise every day, plus dieting, will have an effect after one month.
Postpartum exercise, what should I do?
1. For mothers who are weak after delivery, walking is the simplest and most effective exercise, with low intensity and easy implementation.
But it should be noted that walking needs to be gradual. It is best to walk for 5 to 10 minutes at first, and then gradually increase it to about 30 minutes at a time. It is best not to increase the time for more than 5 minutes at a time, and increase it repeatedly. It's better to increase the length of walking at the frequency you are used to.
2, breathing exercise, supine position, two arms straight on the side, deep inhalation to sink the abdominal wall, pull up the internal organs, and then exhale, the purpose is to exercise the abdomen and move the internal organs.
3, chest movement, mothers lie flat, hands flat on both sides, hands straight forward and lift, arms straight and flat to the left and right, then lift until the palms meet, then straighten, arms flat, and then return to the original position behind the chest, repeat 5~ 10 times.
This can restore the elasticity of the breast and prevent sagging.
4, hip movement, mothers should lie prone, lift one leg, push the foot close to the hip, and then put the whole leg straight down. The left and right legs alternately perform the same movement, repeating 10- 15 times, twice a day. This can promote the hip and thigh muscles to restore good elasticity and curve.
How does Ma Bao exercise after delivery? There are different exercises in each stage.
First of all, you should understand your physical problems, and then do personal exercise. Let's learn about them and introduce several exercise methods:
Postpartum mothers generally have some troubles like this:
Neck pain, low back pain, urine leakage, uterine prolapse, pelvic tilt, big belly, etc ... They think this is a manifestation of natural aging, or it comes down to "the moon is not sitting well." In fact, these symptoms are related to female pelvic floor muscle disorder.
Early pelvic floor muscle dysfunction can lead to
Recurrent vaginitis and recurrent urinary tract infection; There is always a feeling of bloating in the lower abdomen, frequent urination, urgency and constipation; Urinary incontinence: coughing, sneezing, laughing, lifting heavy objects or leaking urine when walking; Pelvic organ prolapse: the perineum has a feeling of falling and swelling, accompanied by abdominal pain, pelvic pain, back pain and so on. If you don't pay attention, it will soon become a serious dysfunction: urinary incontinence: urine leakage when standing; Pelvic organ prolapse: Pelvic organs are removed to the vaginal opening, and they often rub when walking, causing ulcers, suppurations or uterine hypertrophy. Poor breathing, diaphragm and pelvic floor muscles can not achieve coordinated movement, often feel less inspiration, less exhalation, want to breathe.
Postpartum gold recovery slimming period is before the child 12 months, and each stage needs different exercises.
The first thing to do is to repair the pelvic floor muscle, rectus abdominis and pubic symphysis (the specific repair method has been written in the Q&A query)
During the period of repair, Ma Bao can lose weight. After the repair period, you can keep fit and lose weight faster, but you can't do strenuous exercise and jumping. Here are some recommended asanas. Try breathing.
Legs can pay attention to static breathing or dynamic breathing (not too fast). Holding your side waist allows you to feel the harvest through breathing.
You need to pay attention to your lumbar spine and cervical spine when exercising in the lower abdomen, so as to avoid overexertion in these two places, resulting in no feeling in the abdomen and pain in the waist and neck.
You can choose one or both according to your physical condition. You must pay attention to breathing. When you exhale, your abdomen is closed. If you can't feel it, you can put a little weight on your abdomen to keep your abdomen conscious. You can pay attention to static breathing. You can also slightly lift the upper body through breathing micro-dynamics. I hope it helps you.
Nowadays, postpartum mothers pay great attention to postpartum recovery and proper exercise.
This is very correct, and it is conducive to the recovery of the postpartum mother's body to the prenatal state.
It can also speed up the recovery of various functions of the body, achieve weight loss and body shaping, and prevent and recover various monthly pains.
Also answer this question, so what exercise is suitable for postpartum recovery? Let me introduce some to you.
One is postpartum yoga.
Postpartum yoga can not only promote physical recovery, but also help to enhance physical fitness. It can also achieve the effect of helping to shape in time. Quickly eliminate body fat and achieve the benefits of restoring body shape.
But this is different from our common yoga, which requires professional guidance and study.
The second is walking or jogging.
Mother is weak after delivery and is not suitable for strenuous exercise. Walking or jogging is the simplest and most convenient exercise, and it is also conducive to postpartum weight loss and body shaping.
The third is abdominal massage.
It is beneficial to stimulate intestinal peristalsis and help digestion. Eliminate the stomach. When you massage, add some herbal oil properly, which is also very helpful for moisturizing the skin, and can also dilute the stretch marks appropriately.
The fourth is perineal contraction.
You can start from the first day after delivery. Inhale on the back or side to tighten the muscles around the vagina and anus. As long as you keep exercising, the effect is still obvious.
Conditional Ma Bao can go to some professional postpartum recovery institutions to do some uterus care, postpartum stretch marks repair, postpartum pelvic floor muscle repair, postpartum weight loss and other projects.
G-motion is a program to help pelvic floor muscle training, which can enhance pelvic floor muscle function and vaginal grip.
Hello, are you satisfied with this answer? If you have any questions, you can pay attention and exchange suggestions.
Thank you.
Before we get to the point, let's understand a set of figures:
This set of data is not to scare everyone, but to popularize it with everyone. Many mothers have some problems after giving birth to their babies. Only by understanding the essence of these problems can we solve them in a targeted way, whether it is massage or exercise, it will be more effective.
For many new mothers, pelvic floor muscle injury and rectus abdominis separation are very common (urinary incontinence is usually caused by pelvic floor muscle injury), so it is necessary to train pelvic floor muscle and rectus abdominis in strength and function. For example, abdominal breathing, pelvic activity training, lower limb flexion and extension training, ball-clamping hip bridge, thigh ball-clamping exercise, yoga ball bridge rolling, yoga ball bridge straight leg lifting and so on.
First of all, postpartum training depends on how long you give birth. Generally, it is better to exercise 3 to 6 months after delivery.
What's more, after giving birth, there will be some structural changes in the body, such as the separation of rectus abdominis when the pelvis leans forward. Then these problems will cause lumbar muscle strain, compress nerves and cause headaches. If the rectus abdominis is separated, it will. You know, our muscles are here to protect our internal organs. Once the rectus abdominis is separated, it can't effectively protect our internal organs. Postpartum abdominal bulge, which is also caused by pelvic forward tilt, if you want to lose the abdomen.
First of all, we should improve our pelvic forward tilt, that is, the lower cross syndrome, solve our own problems before exercise, and our skeletal muscles, that is, muscles, which play a stable role in our joints. This is very important. We should not only lose weight, but also carry out strength training.
How to improve pelvic anteversion? First, our relaxed and tense muscle is our waist erector spinae. It is precisely because of the pulling of the waist muscles that the pelvis leans forward, so relax first. Another point is that our thigh muscles also need to relax.
How can I practice?
After relaxation, you need to do some abdominal exercises, because the abdomen is already very weak, such as sit-ups, pay attention! ! Sit-ups here are different from ordinary ones. Generally, we do sit-ups with our hands on our heads. This is the wrong thing to do. Doing so will help you gain the strength of your neck, and it will also do harm to our neck. We should put our hands on both sides of our abdomen and do an upturn on both sides of our hands when exhaling. Why do you want to do this? This action can improve the separation of your rectus abdominis. If you can't separate the rectus abdominis, you don't have to do this. Put your hands on your chest.
Regarding the evaluation method of rectus abdominis separation, you can go to the gym and ask a professional coach to help you evaluate it.
You can also self-evaluate, lie flat, relax your body, and let your friends poke diagonally downward above your navel. !
If you can poke it, the rectus abdominis will separate.
The above is the solution. I hope it works for you. Come on! ! ! !
We all know that women in confinement need good physical cultivation, because women's uterus needs a little repair and improvement during this period to adjust the physical changes brought by progesterone, but women in this period are undoubtedly very boring. In some places, women are not even allowed to touch and wash their hair during confinement, so what exercise can women do during confinement?
What exercise can you do in the month?
1, neck protection movement
Lie flat on the bed first, then raise your head and try to put your chin close to your chest, keep the rest of your body still, and then slowly return to your original position. This action can be repeated about 10 times at a time.
2. Abdominal breathing exercises
Lie flat on the bed, close your mouth, take a deep breath through your nose to bulge your abdomen, then exhale slowly to relax your abdominal muscles, which can be repeated 5- 10 times each time. This action can effectively exercise the abdominal muscles, relax the abdomen after delivery and keep the abdomen flat.
3, perineal contraction movement
After giving birth to a child, the perineum will relax to a certain extent, so it is necessary to do some perineal contraction exercises properly. You can inhale on your back or side to tighten the muscles around the vagina and anus, hold your breath for 1-3 seconds, and then slowly relax and exhale. Repeat 5 times to effectively contract perineum.
4. Hip lifting exercise
Some pregnant mothers hope that their figure will not be too out of shape, so this hip lifting exercise is very effective. Lie flat on the bed, bend the left leg until the heel touches the hip and the thigh is close to the abdomen, then straighten down and alternate left and right, and do the same action for 5- 10 times. Many mothers said that the effect of this exercise is still good.
Proper exercise during the confinement period is very beneficial, which can not only help mother recover, but also improve immunity and physical strength. Moreover, exercise can make people feel better, pregnant mothers are in a good mood and can better raise their children. Therefore, if the mother who is confined to the moon can exercise, she should stand up and walk more. Of course, if the wound does not heal, don't worry.
You can do pelvic floor exercise 42 days after delivery, G-move, your pelvic floor exercise expert.
Scientific postpartum recovery exercise needs to do the following:
1- postpartum recovery is also 3 points and 7 points, so it is very important to eat healthy food, and eat less greasy and high-fat food. Eat more fruits and vegetables and high-protein nutritious food, chicken breast, fish and so on. At the same time, eat less and eat more meals, and eat 5-6 minutes full.
2- Reasonable and scientific training plan, the general coach will give you a good suggestion when you go to the gym.
3- Sleep is also very important, and you can't stay up late. Early to bed and early to rise!
4- Smile more every day and keep in good condition, which is helpful for postpartum recovery!