Specific steps of postpartum recovery exercises

The first thing a woman thinks about after giving birth is how to restore her body shape. Some people's natural body shape will be restored even after giving birth, while some people become rounder than before after giving birth, which worries the mothers. They can neither diet nor take medicine to lose weight, so some mothers think of postpartum recovery exercises, which can not only ensure the health of the baby but also solve the mother's worries. The following will introduce the specific movements to everyone.

Chest breathing exercise

Lie on your back with your knees straight and soles of your feet flat on the bed, and place your hands lightly on your chest. Take a slow, deep breath and empty your lungs. When you inhale, let your hands naturally move away from your chest. Do it 5 or 6 times every 2 or 3 hours.

Foot Exercises

Use chest breathing posture, place your hands on both sides, straighten your legs, with your heels on the ground and toes straight. The toes are bent inward and the soles of the feet seem to be together. Keep your body together, with your toes pointed out. Do it 3 times a day, morning, noon and evening, 10 times each time.

Day 2 Exercise

Abdominal breathing exercise

Same as chest breathing posture. Place your hands on your belly. Take a deep breath, let your stomach expand, hold your breath for a while, and then exhale slowly to deflate your stomach. The number of exercises per day can be the same as chest breathing exercises. Do it 5 or 6 times every 2 or 3 hours.

Head-up movement

Remove the pillow, put your legs together and straighten them, place one hand on your stomach and the other hand beside you. Raise your head until your eyes can see your hands on your stomach (don't stop breathing during this period), take a breath, and then lie down again. You can do it several times a day, 5 times for each hand each time, for a total of 10 times, after doing abdominal breathing exercises.

Foot Exercises

Keep your feet together and your toes pointed. Flex your ankle forcefully. At this time, you should tighten your foot muscles and keep your knees away. Take two breaths or so, then return to the original position. Do it 3 times a day, morning, noon and evening, 10 times each time. Then do the foot exercises on the first day after delivery.

Finger Movement

Stretch your arms out straight and make fists. Then open your hands as wide as possible. Can be done 10 times a day.

Day 3 and Day 4 Exercise

Abdominal muscle exercises

(Exercise to tighten the abdominal muscles)

Assume the same posture as the breathing exercise, place your hands under your back, and leave a gap between your body and the mattress. Without stopping breathing, slowly exert force as if you were tensing your muscles (making the gap between your body and the mattress very small) several times a day, 5 times each time.

Pelvic tilt exercises

(Exercise to adjust waist after childbirth)

Lie flat on your back on the bed with your hands on your waist. Keep your knees straight, straighten your right waist and pull your left waist. Hold for a second or two, then return to the original position. Twice a day, morning and evening. Alternate legs 5 times each time. Exercises to tighten your feet:

Cross your toes and gently tap your bottom foot with your top foot two or three times. Then tense your thighs as if you were tightening your waist muscles, pull your legs inwards, and suddenly stretch them up to your toes. Maintain this state for one breath, then slowly release the energy and return to the original state. Do this 5 times per foot, for a total of 10 times.

Hand Movements

Without exerting force on your wrist, shake it up and down. You can do it several times a day, 10 times each time.

Fifth and sixth day exercise

Under its own movement

(Leg raise exercise)

Lie on your back with your knees straight and the soles of your feet flat on the bed. First, bend your thighs and the bed at a right angle and take a breath. The thighs are brought closer to the belly. Return your thighs to their original position as if they were at a right angle to the bed, straighten your legs, and put them down after one breath. Twice a day, morning and evening. Alternate legs and do 5 times each.

Massage arm exercises

Use your palms and fingers to rub the outside of your arms from top to bottom. Then rub the inside of your arms in the same way. You can do it at any time every day, alternating between left and right 10 times.

Pelvic twisting exercise

Lie on your back with your knees straight, soles of your feet flat on the bed, and palms flat on both sides. Keep your legs together, fall to the right first, breathe once, and then fall to the left. Twice a day, morning and evening, 5 times on each side.

Arm raising and lowering exercise

Lie on your back, stretch your arms out, and exhale deeply. While exhaling, raise your hands to your chest with your palms together, then inhale and return your arms to their original position. You can do it twice a day, 5 times each time.

Well, I wonder if you have learned this postpartum recovery exercise after reading it? In order to have a perfect body, you can only work hard to learn. Who lets us women do this? Don't be lazy while doing the postpartum recovery exercise. Don't be greedy and lazy. In fact, the baby is exhausting enough. When taking care of a baby, the body will also consume a certain amount of energy. I wish you to become more and more beautiful!