For the sake of safety, it is best for postpartum mothers not to do strenuous exercise and deep twisting stretching postures that have not recovered, such as belly rolling, sit-ups, handstands, weight-bearing exercises, etc. These movements are very strong, and it is easy to get hurt if you don't control them well.
Breast-feeding mothers had better breast-feed their children before practice to avoid lactic acid produced by the body after exercise affecting the taste of milk.
Don't practice too long. Once you feel tired, you can stop and lie down immediately.
Here are five postpartum yoga exercises:
First, abdominal breathing exercises.
Three days after delivery, you can lie in bed and do abdominal breathing. After giving birth, your mother was seriously injured. Abdominal breathing can increase vital capacity, accelerate metabolism in the body, eliminate postpartum tension and stress, and restore physical and mental peace.
First, lie flat on the bed and put your right hand on the lower abdomen of your navel. Inhale deeply through your nose, and the inhaled gas flows to your lower abdomen. Raise your hand gently, breathe as much as possible, don't hold your breath, then exhale slowly outward, and put your stomach in when exhaling, which will make you feel tight. Do slow breathing for a long time repeatedly like this.
Here's a tip: you can find a balloon to practice. Or imagine that your stomach is a balloon, the inhaled balloon inflates and the exhaled balloon deflates.
Then gently massage the abdomen with your hands. Do it once 10- 15 minutes.
Second, supine leg flexion perineal contraction movement
This posture can not only exercise the muscles of the legs and pelvic floor, but also strengthen the muscles of the bladder and uterus, so that the perineum can be exercised.
Lie on your back, bend your legs together, put your hands around your knees, let your knees look for your chest, and keep your thighs close to your body. At the same time, inhale to contract the anus and tighten the muscles around the vagina and anus. Exhale and relax, and lower your legs. Slow down and repeat 5- 10 times.
Third, supine leg exercises
Lie on your back, inhale and lift one leg, hold it for a while, and breathe evenly. If it is difficult to do this, you can use a yoga belt or towel. Then do it with the other leg. You can also lift your legs at the same time.
This posture can promote the blood circulation of the lower body, accelerate the discharge of toxins in the body, and stretch the joints of the legs to make the legs gradually flexible.
Fourth, upper limb movement.
This posture is also very simple, lying on your back, stretching your arms to the left and right, then lifting them until your palms touch and then returning to the original level. It can be repeated about 10 times.
This posture can exercise the muscles of the arms and chest, reduce breast sagging and activate the blood vessels in the chest.
Hip bridge
Hip bridge is a very good posture for postpartum recovery, which can prevent uterine prolapse, make vagina contract, tighten hip muscles and exercise pelvic floor muscles well. This posture can be done ten days after delivery, and practicing every day will have unexpected results.
Lie on your back, bend your knees and land on your feet. Put your hands at your sides, palms down. Inhale, lift your hips off the ground with the strength of your legs and hips, raise them to an inclined plate, and exhale to relax. It can also be kept for a period of time after being carried away. Be careful not to collapse the hips and waist.
Hip bridge is a classic yoga body-building method, which can be repeated about 10 times a day. If you keep practicing, you can feel that the relaxed muscles are gradually tightened due to production.
These postures are supine, which is very suitable for mothers who often lie down in the month. They can be done in bed, which is simple and effective. I hope you can stick to it.