Postpartum exercise
First, chest exercise (starting on the second day after delivery):
1. Lie on your back, with your whole body flat and your hands and feet straight.
2. Slowly inhale and expand the chest, remove the abdominal muscles, keep your back close to the ground, keep it for a while, and then relax. Repeat 5 ~ 10 times.
Function-can increase the elasticity of abdominal muscles.
Second, the breast enhancement campaign (starting on the third day after delivery):
1. Extend your arms horizontally from left to right, and then raise your arms until your palms meet.
2. Keep your arms straight and inflexible, and then put them back. 3. Repeat 10 ~ 15 times.
Function-This exercise can increase vital capacity, promote breast to recover better elasticity and prevent sagging.
Third, the neck movement (starting on the fourth day after delivery):
Length supine, whole body lying flat, hands and feet straight.
2. Raise your head, bend forward as far as possible, make your chin close to your chest, and then slowly return to your original position.
3. Repeat 5 ~ 10 times.
Function-can stretch neck and back muscles.
Fourth, leg exercise (starting on the fifth day after delivery):
1. Put your hands flat and lie on your back.
2. Raise your right leg to a vertical angle as far as possible, straighten your toes and knees, and then slowly put it down for your left leg.
3. Finally, lift your legs together and put them down slowly.
4. Repeat 5 ~ 10 times.
Function-can promote the contraction of uterus and abdominal muscles, and make the legs recover better curves.
Five, hip movement (from the eighth day after delivery):
1. Lie on your back, lift one leg so that your feet are close to your hips, then straighten your legs and put them down.
2. The left leg and the right leg alternately perform the same action.
3. Repeat10-15 times, twice a day.
Function-can promote the hip and thigh muscles to restore good elasticity and curve.
Six, contraction pudendal movement (postpartum day 10):
1. Lie flat with your hands flat and your legs bent at right angles.
2. Stand tall, knees together, feet apart, and contract hip muscles.
3. Repeat several times, twice a day.
Function-This exercise can contract vaginal muscles and prevent sagging uterus and bladder and vaginal relaxation.
Seven, uterine contraction movement (that is, knee-chest level, postpartum day 15):
1. Lie on the floor with your knees about 30cm apart.
2. Arch your body so that your chest and shoulders are as close to the floor as possible and your waist is straight.
3. Hold 1 min.
Function-This exercise can help the uterus return to its normal position.
Eight, abdominal exercise (postpartum day 15):
1. Lie on your back, put your hands behind your head and sit up with waist and abdomen strength.
2. Several times in a row, one day 1 time.
Function-can promote the contraction of uterus and abdominal muscles. Caesarean section patients should not do this exercise for 6 weeks.
Do exercises.
Healthy lying-in women can sit up to eat 6-8 hours after delivery and get out of bed for 24 hours. Pregnant women with infection or dystocia can postpone getting out of bed for 2-3 days. After getting up, I began to do postpartum exercise.
1. Breathing exercise: supine position, with arms straight on the side, deep inhalation makes the abdominal wall sink, the organs pull up, and then exhale, in order to exercise the abdominal organs.
2, leg lifting exercise: supine position, two arms straight flat on one side of the body, left and right legs alternately raised at right angles to the body, the purpose is to strengthen the rectus abdominis and thigh muscles.
3, abdominal exercise: supine position, knees bent, feet flat on the bed, raise the buttocks, so that the weight of the body is supported by shoulders and feet, the purpose is to strengthen the muscle strength of the waist and buttocks.
4, anal contraction movement: supine position, knees apart, and then forcibly closed inward, while contracting the anus, and then knees apart, relax the anus. The purpose is to exercise pelvic floor muscles.
In addition, there are sit-ups, chest and knee exercises and so on.