1, take a walk
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 also needs to be gradual and planned. 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 once. It's better to increase the length of walking at the frequency you are used to.
Step 2 take a deep breath
For mothers who have just given birth, deep breathing is helpful to promote the recovery of vaginal canal and prevent uterine prolapse. Mother can lie on her back or side in bed, slowly inhale, consciously tighten the muscles around the vaginal canal and anus, hold her breath 1 ~ 3 seconds, then slowly relax her breathing and repeat for 5 times.
3. Postpartum yoga
Yoga is a kind of physical and mental exercise. Postpartum mothers learn postpartum yoga exercise, which not only contributes to the recovery of the body, but also makes the body slender and beautiful. Postpartum yoga has special exercises for different parts, which is really a great boon for pregnant women. However, mothers who have never practiced yoga should pay attention to the fact that postpartum yoga is different from yoga. To do it yourself, you'd better consult a yoga teacher or an experienced person.
! ! ! ! 4. Kegel Movement
Kegel exercise is also called pelvic exercise.
Objective: To promote the recovery of vaginal fistula and prevent uterine prolapse and urinary incontinence.
Methods: Inhale on your back or side, tighten the muscles around the vaginal knife, hold your breath for 1~3 seconds, then slowly relax your breathing and repeat for 5 times. You can also do scientific and reasonable exercise according to the scheme provided by personal pelvic floor muscle strength test in ——G Motion APP, a mobile phone application.
Generally, within half a year after delivery, the maternal body is still in the recovery stage, and moderate aerobic exercise is more appropriate. Half a year after delivery, mothers can choose more vigorous exercise. Mothers remember that pregnancy is a ten-month process, and it is impossible to lose weight overnight. It is necessary to adapt and recover your body slowly to avoid rebound. This paper focuses on the exercise in the rehabilitation stage.
1, take a walk
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 also needs to be gradual and planned. 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 once. It's better to increase the length of walking at the frequency you are used to.
Step 2 take a deep breath
For mothers who have just given birth, deep breathing is helpful to promote the recovery of vaginal canal and prevent uterine prolapse. Mother can lie on her back or side in bed, slowly inhale, consciously tighten the muscles around the vagina knife and anus, hold her breath 1 ~ 3 seconds and then slowly relax her breathing, and repeat for 5 times.
3. Postpartum yoga
Yoga is a kind of physical and mental exercise. Postpartum mothers learn postpartum yoga exercise, which not only contributes to the recovery of the body, but also makes the body slender and beautiful. Postpartum yoga has special exercises for different parts, which is really a great boon for pregnant women. However, mothers who have never practiced yoga should pay attention to the fact that postpartum yoga is different from yoga. To do it yourself, you'd better consult a yoga teacher or an experienced person.
! ! ! ! 4. Kegel Movement
Kegel exercise is also called pelvic exercise.
Objective: To promote the recovery of vaginal fistula and prevent uterine prolapse and urinary incontinence.
Methods: Inhale on your back or side, tighten the muscles around the vaginal knife, hold your breath for 1~3 seconds, then slowly relax your breathing and repeat for 5 times. You can also do scientific and reasonable exercise according to the scheme provided by personal pelvic floor muscle strength test in ——G Motion APP, a mobile phone application.
5, chest exercise
Objective: To restore breast elasticity and prevent sagging.
Method: Lie on your back, put your hands flat on your sides, straighten your hands forward and lift them, straighten your arms to the left and right, then lift them until your palms meet, then put your arms straight behind your back and return to the original position after your chest. Repeat 5~ 10 times.
6, neck movement
Objective: To strengthen abdominal muscle tension and stretch neck and back muscles.
Practice: lie on your back on the ground; Lift your neck, keep your chin close to your chest, keep your body still, look straight at your abdomen, and then return to your original position.
7. Hip movement
Objective: To promote the contraction of hip and thigh muscles.
Methods: Lie flat, bend the left leg until the heel touches the hip, the thigh is close to the abdomen, then straighten down, and do the same action alternately from left to right for 5~ 10 times.