How to exercise abdominal muscles by caesarean section? Hip-lifting exercise
Do hip lifting exercises to exercise your hips. These simple and gentle exercises can exercise important muscles of hips and trunk. Follow these steps to lift your hips: lie flat on the ground, open your feet and bend your knees at 45 degrees. Lift your hips off the ground and tighten your lower abdominal muscles. Hip lift is in an oblique line with the upper body. Hold this position for a few seconds. Slowly lower your hips and return to the ground. Repeat 3 groups, each group 10 times (or repeat many times within the comfort range of the body).
2. Kegel Movement
Do Kegel exercise to exercise the pelvic floor. This exercise can strengthen pelvic floor muscles, which is very important for body balance and stability. Kegel exercise can also improve your ability to hold your urine (some women have postpartum urinary incontinence) and can be performed anywhere. Do Kegel exercise according to the following steps: tighten the muscles you use to hold your urine and feel the position of the pelvic floor muscles (if you can't, you can wait until you have to urinate, feel the contraction of the pelvic floor muscles and find out their position). These muscles are used for Kaigl games.
3. Forward flexion movement
Do flexion exercises and exercise your lower back. Back strength is very important to everyone, helping you to maintain the correct posture and prevent low back pain. Do the forward flexion as follows: stand up straight, open your feet to shoulder width, and put your hands on your hips. Raise your arms above your head and bend forward slowly. Continue to bend forward until your upper body is flush with the ground and keep your back straight. Slowly return to the starting position. Repeat 3 groups, 4 ~ 8 times in each group (or repeat many times within the comfort range of the body).
Many new mothers think that they should eat and drink more high-calorie and greasy soup to supplement during childbirth. Because of little or no activity during childbirth, the chances of getting fat will be greatly improved. Although the parturient experienced a lot of blood loss and gas production during childbirth, she must have enough rest, but rest does not mean lying in bed all day. Moderate exercise is helpful to wound healing and recovery of uterus and pelvic cavity.
Therefore, women who give birth naturally and have no postpartum hemorrhage can get out of bed 2-3 days after delivery, do some pelvic contraction exercise 3-5 days later, and do aerobic exercise or stretching exercise 2 weeks after delivery. As for the mother of caesarean section, it depends on the wound healing. Generally speaking, she can start stretching one month after delivery, and it is only 6-8 weeks after delivery that she is suitable for exercising abdominal muscles. What needs special reminder is that it is not appropriate to start losing weight too early after childbirth. Most doctors suggest that weight loss should start from 6 weeks after delivery and begin after the physical condition has basically recovered.
What is the exercise mode of caesarean section? On the premise of faster wound healing, the parturient can do some indoor exercise 20 days after caesarean section, and can do indoor and outdoor exercise for more than one month. However, if the baby's wound heals slowly, it is best not to do exercise in the second month. Because the wound is cracked, it will have a certain impact on the health of the treasure mothers.
For some indoor sports, there are simple neck protection exercises, breathing exercises and so on. There are many ways to protect your neck. First, mothers should lie in bed, then gently raise their heads and put their chins on their chests. The treasure mothers do this action repeatedly, and then repeat it 10 times a day. The method of breathing exercise is that mothers breathe with their abdomen, so that they can exercise their abdomen and strengthen their abdominal muscles. However, it's better for the baby mother who is confinement to give priority to nutrition, and don't lose weight in a hurry, which is good for both the baby and the baby mother.
Women who have just given birth will lose their shape and become very fat, so many friends will start exercising immediately, hoping to lose weight quickly. Appropriate exercise after childbirth is worth advocating, but experts say that strenuous exercise and running are not suitable after childbirth, and moderate exercise such as walking and yoga should be the mainstay. Therefore, three months after delivery, that is, after the maternal body has fully recovered, you can run.
Whether it is cesarean section or natural delivery, any form of strenuous exercise should be avoided within 6 weeks after delivery. If the postpartum recovery is good, you can start restorative exercise after 6 weeks. According to the recovery of cesarean section, you can start restorative exercise in 6 ~ 8 weeks after delivery. Everyone's wound heals at different speeds, so don't be too impatient.