How to exercise during breastfeeding?

Pregnant women eat more during pregnancy, mainly to replenish nutrients in the body, so it is normal to gain weight. After childbirth, many people need to exercise, mainly to prevent or relieve physical discomfort after giving birth. So the editor will introduce some methods that can help regulate the body, especially some people need to exercise during breastfeeding, what should they do?

The purpose of postpartum exercise is to prevent or alleviate the physical discomfort and functional disorders caused by pregnancy and childbirth. It mainly helps to restore the alignment of pelvic ligaments, restore the function of the abdominal and pelvic muscle groups, and restore the position of organs in the pelvic cavity.

Precautions for postpartum exercise are: empty the bladder; choose a hard bed, tatami or floor to do it; wear loose or elastic clothes; avoid doing it within one hour before or after meals; pay attention to air circulation; remember to replenish water after sweating during exercise; do all exercises with deep breathing, and do it slowly to increase endurance; do it for fifteen minutes each morning and evening for at least 2 months; do it from little to much, do not force yourself or overwork yourself; if there is an increase in lochia or pain, you need to pause and start again after you return to normal.

Common postpartum exercises include:

1. Abdominal breathing exercise: You can start doing it from the first day after delivery. Lie flat on your back, close your mouth, take a deep breath through your nose to make your abdomen bulge, then exhale slowly and relax your abdominal muscles. Repeat 5-10 times.

2. Head and neck exercises: You can start doing them on the second day after delivery. Lie flat on your back, raise your head and try to bring your chin close to your chest, keeping the rest of your body still, and then slowly return to the original position. Repeat 10 times.

3. Perineal contraction exercise: You can start doing it from the first day after delivery. Lie on your back or side and inhale to tighten the muscles around the vagina and anus. Hold your breath for 1-3 seconds and then slowly relax and exhale. Repeat 5 times.

Physical exercise during breastfeeding can help prevent some diseases. Women’s physical condition is relatively weak right after giving birth. The exercise methods introduced by the editor above are mainly to regulate the hormone balance in the body and appropriately enhance resistance. However, you must be careful not to exercise too much, otherwise it will easily cause functional damage.