Postpartum pelvic repair exercises

After ten months of pregnancy, once a woman gives birth, her pelvis will be affected to varying degrees and become loose and weak. But for young and beauty-loving working mothers, this is an unacceptable fact. In fact, postpartum women need to do pelvic repair exercises. Before doing the exercises, the first thing to do is to understand the pelvic methods. The following will introduce them.

Pelvic tilt self-test method 1

Lie flat on your back with your legs slightly apart

The mother lies flat on the mat, places her hands on both sides of the body with her palms facing down, relaxes naturally, and spreads her legs slightly apart, as wide as her hips. 2

Observe whether the heels of both feet are in a straight line.

The mother can ask her family to help observe whether the heels of both feet are in a straight line. If they are, it proves that the mother's pelvis has recovered well and there is no tilt.

3. The two feet are not the same length, indicating pelvic tilt

If you find asymmetry between the left and right sides, it means that the mother's pelvis is not in the right position and is tilted. Because when the pelvis is tilted, it will cause the lower limbs to be of unequal length.

Recovery Method 1

Slight leg shaking motion

1) Lie flat on your back, bend your right knee, and keep your head and shoulders close to the floor

Mom lay on the mat with her legs stretched out. Bend your right knee, keeping your head, shoulders, and left leg pressed to the floor.

2) Hold your right knee with your right hand and your right ankle with your left hand

Bend your right knee toward your chest, hold your right knee with your right hand, and hold your right ankle with your left hand.

3) Push your right knee toward your right shoulder

Gently push your right knee toward your right shoulder and use your left hand to press your right ankle toward your perineum.

4) Hold your right knee with your right hand and shake it slightly

Slowly release the pressure on your right hand, hold your right knee with your right hand and do a gentle rocking motion.

Prone kneeling pose

1) Lie prone, lift your upper body slightly, support your chin with both hands, and stretch your legs

The mother lies prone on the mat with her upper body slightly raised, her elbows bent, her elbows supporting the mat, her chin naturally supported by her hands, her legs stretched out, and her legs kept shoulder-width apart.

2) Bend your left knee and bend and stretch your right foot in the opposite direction

Inhale, bend your left knee, and try to move your left heel closer to your right buttocks. At the same time, bend and stretch the back of your left foot in the opposite direction as much as possible, spread your toes as much as possible, and stretch the sole of your foot.

3) Switch to the right leg

After returning to the original position, switch to the other leg.

1.

3

Bent knee supine pose

1) Sit on the floor and fold a blanket behind your hips

Mom prepares a blanket and folds it into 2 to 3 layers. Mom sat on the floor and placed the folded blanket behind her hips.

2) Lie back with your buttocks flat on the ground

Lie down slowly, making sure your buttocks are flat on the ground with a blanket under your lower back.

3) Place the soles of your feet together and open your knees outwards

The mother should bend her legs, place the soles of her feet together, open her knees outwards, and keep her heels as close to the perineum as possible. The mother can feel the ligaments inside the thighs on both sides tightening. Place her hands naturally on both sides of the body, palms facing up, and relax.

4) Same posture as above, but keep the outer side of your left knee close to the ground

The mother breathes steadily, relaxes and opens her whole body, and with steady breathing, slowly lets the outer side of her left knee touch the ground, keeping her legs stretched and tense at all times, with the soles of her feet touching each other. Slowly return to the original position, and then slowly let the outer side of your right knee touch the ground. Practice this repeatedly.

2.

4

Bent knee supine pose II

1) Lie flat on your back, open your arms, and keep your legs together and bent to the left side of the ground

Mom lay flat on the floor with her arms outstretched, her legs bent and together, breathing steadily. Slowly lower your legs toward the ground to your left.

2) Change direction

Slowly return to the original position and place your legs on the ground to the right.