Can postpartum abdominal relaxation be restored?
Pelvic floor exercise
Feel the vagina and anus, and try to gently contract and lift these two muscles upward, just like holding your urine when urinating. Lift and contract pelvic floor muscles. Hold for 2 seconds when the contraction is the tightest, and then slowly relax. Repeat 100 times.
The pedaling movement of the foot
Lie flat on the bed with your legs slightly apart. Bend your feet up and then bend your ankles down. You can make full use of bed rest time and practice at any time.
Editor's recommendation: it is simple and convenient to reduce your stomach after delivery. There are more ways to reduce abdomen after delivery.
Pelvic rolling exercise
Lie on your back, bend your knees, step on the ground, your legs are hip joint width, your hands are on your sides, your pelvis is neutral, your shoulders are relaxed, and your chin is slightly retracted. Exhale, contract the lower abdomen and buttocks, and let the pelvis roll up. The coccyx drives the spine to roll up from the exercise mat in turn at a constant speed until the hips roll off the ground. At this time, the weight of the body is borne by the position of the scapula to avoid pressing the neck and shoulders. Inhale, roll down in the order of spine at a uniform speed and return to the starting position. Repeat 6 ~ 12 times.
Abdominal exercises
Lie on your back, knees bent, feet apart, hip joint width. Put a pillow under your head so that your shoulder blades just leave the ground and put your hands on your sides. Exhale slowly, tighten the abdomen, and then try to make the pillow no longer bear the full weight of the head and shoulders; The coccyx is high from the ground. Push the muscles on both sides of the abdomen to the middle with both hands, exhale for 5 seconds, then inhale to relax and let the body return to the initial state.
qigong
Lean on the headrest, inhale slowly through your nose, and feel your abdomen swell up like an inflatable pocket. Then slowly exhale the air through your mouth, and the abdomen will gently squeeze the air outward-feel the navel as close as possible to the spine.
Tips: The mother of cesarean section needs to wait until the abdominal wound heals before she can start abdominal exercise.
Can postpartum abdominal belt really thin the lower abdomen?
For the mother who gave birth naturally, the abdominal belt is actually optional. Why do you say that? In fact, in addition to losing weight, mothers also use abdominal straps to help the uterus reset. For the mother who gave birth naturally, the uterus will return to its original position soon after delivery, so using the abdominal belt at this time can not have any effect on the contraction of the uterus. But because the baby is born, especially the mother who gave birth naturally, the abdominal wall is relatively loose at this time. Using the abdominal belt can make the postpartum mother look more beautiful, and it also plays a certain role in losing weight.
For the mother of caesarean section, it is actually recommended to use the abdominal belt as soon as possible. Because the mother of caesarean section has a wound, it is easy to cause the wound to crack or even infect because of external force. Therefore, using the abdominal band as soon as possible can help postpartum mothers fix the wound and effectively prevent the abdominal pressure from rising, leading to wound cracking and other problems. It can also protect the wound and relieve the pain of the postpartum mother's wound. So in fact, abdominal belt is not as serious as some people say. Some people have the opposite effect with the abdominal belt, which is probably the wrong method. So how to use the abdominal belt correctly?
First of all, don't screw it too tightly. In order to keep beautiful, some mothers may tie their abdominal belts too tightly, which is actually very unfavorable. It is very likely that the postpartum mother's intestines will be under greater pressure because of being too tightly bound, which will lead to slow intestinal peristalsis until constipation occurs. In addition, if the abdomen is too tight, it will also lead to an increase in abdominal pressure, and even lead to problems such as uterine prolapse and uterine retroflexion in severe cases. In severe cases, there will be gynecological diseases such as pelvic inflammatory disease and adnexitis.