How to do pelvic floor muscle recovery exercises after childbirth?

After ten months of pregnancy, coupled with the force exerted during childbirth, women's pelvic floor muscles often become loose, which not only affects the mother's body shape, but may also cause the mother to develop certain diseases if the situation is serious. Therefore, after delivery, when the mother's physical strength begins to recover, she can do some postpartum recovery exercises to help the pelvic floor muscles recover well.

Postpartum recovery gymnastics can help mothers restore the alignment of their pelvic ligaments and the functions of their abdominal and pelvic muscle groups, allowing them to regain their body shape as soon as possible and build confidence. It is also suitable for other women to use to strengthen the muscles in relevant parts of the body, thereby making the body more beautiful.

Section 1, breathing exercises. Lie flat on your back without a pillow, place your hands on your abdomen, contract your abdominal muscles as much as possible when inhaling, and relax them as much as possible when exhaling.

Section 2: Anal lifting exercise. Contract your anal sphincter as you inhale, and try to relax it as you exhale.

Section 3: Hip exercises. Contract your buttocks and pelvic floor muscles as you inhale, and relax them as you exhale.

Section 4, head raising exercise. When you inhale, lift your chin as high as possible, and when you exhale, bring your chin closer to your chest.

Section 5: Sit-ups. Bend your legs and stretch your arms out. When you inhale, try to lift your head and upper body off the bed and lean towards your legs. When you exhale, slowly lie down flat.

Section 6: Leg exercises. When you inhale, bend your legs with one foot flat on the bed, and bring your heel as close to your buttocks as possible. When you exhale, slowly straighten your legs. Then change legs and repeat the same movements as before.

It should be noted that if there are pregnant women who have undergone cesarean section, they need to pay attention to the abdominal wound when practicing sit-ups, do it according to their ability, and make sure not to involve the wound during the exercise. Mothers who have given birth naturally can do postpartum recovery exercises in bed (one day after delivery, three days after caesarean section), twice a day, 8 sets of 8 beats in each session.

You must pay attention to the above-mentioned postpartum recovery exercises. You must proceed step by step and do not rush for quick results. The daily exercise time should not be too long, because it takes a process for the mother to recover after giving birth. If the movements are too large and you are too tired at this time, it may lead to an increase in the amount of lochia and even be detrimental to the body's recovery.