Abdominal breathing exercise

Time: 65438+ 0-3 days after delivery.

Function: Promote blood circulation and increase abdominal muscle elasticity.

Practice: Lie flat and put your hands on your abdomen. The abdomen bulges when inhaling and sinks slowly when exhaling. Repeat 8- 16 times.

Anal contraction movement

Time: 65438+ 0-3 days after delivery.

Function: promote the rejuvenation of anus, urethra and vagina muscles, restore elasticity and prevent relaxation.

Practice: relax the whole body, inhale deeply and tighten the vagina and anus at the same time. I like the feeling of holding my urine and then exhaling to relax. Repeat 8- 16 times. When you are free, you can stand, sit or lie down.

Upper limb movement

Time: 65438+ 0-3 days after delivery.

Function: increase muscle contractility and reduce breast sagging.

Practice: lie on your back, open your arms left and right, and then lift them to the open state after the palms touch; Raise your upper arm slowly over your head, raise it horizontally over your head, and slowly withdraw it. Repeat 8- 16 times.

Flexion and extension of lower limbs

Time: 3- 10 days after delivery.

Function: promote abdominal muscle contraction and uterine recovery.

Practice: lie on your back, put your hands flat on your sides, lift one leg and bend it to your abdomen, with your thighs as close as possible to your abdomen and your calves close to your hips, then straighten your legs and put them flat, and do it with the other leg. Repeat 8- 16 times.

Lower limb stretching exercise

Time: 3- 10 days after delivery.

Function: promote uterine involution and abdominal contraction.

Practice: lie on your back, put your hands flat on your sides, lift one leg, straighten your toes, and slowly put them down after being perpendicular to your body, and do it with the other leg. Do it alternately 8- 16 times. Then lift your legs 8- 16 times at the same time.

Hip bridge movement

Time: 0/4 days after delivery.

Function: Promote vaginal contraction and prevent relaxation.

Exercise: Lie on your back, with your legs shoulder width apart, lift your hips and close your heels, and your body is supported by your shoulders and ankles. Now, put your knees together and contract your hips and vaginal muscles.

Uterine contraction movement

Time: 0/4 days after delivery.

Function: Avoid abnormal uterine position and back pain.

Practice: kneel down, knees are width apart, waist and back are straight, and chest is pressed down to the bed. Start with 2 minutes and slowly increase to 8 minutes.

total-body motion

Time: 0/4 days after delivery.

Function: Relieve back pain and promote uterine involution.

Practice: kneel, support the bed surface with both arms, lift one leg and straighten it backwards, so that the leg is in a straight line with the body, then slowly retract it and put on the other leg, and do it alternately for 8- 16 times.

Horizontal bicycle

Time: 0/4 days after delivery.

Function: contract abdominal muscles and promote blood circulation.

Exercise: Lie on your back, put your hands straight at your sides, do cycling with your feet and your hips close to the bed. Repeat 8- 16 times.