How to do postpartum gymnastics

Physical recovery during the postpartum period is very important for women, especially some exercises during the postpartum period are indispensable. You can do some gymnastics during the postpartum period to restore your body and effectively improve postpartum urinary incontinence, bladder and rectal prolapse or uterine prolapse. The following will introduce the movements of postpartum rehabilitation gymnastics.

(1) Breathing exercise: Lie on your back with your hands gently placed on your chest. Take a deep breath to make the abdominal wall sink and pull the internal organs upward, then exhale. Repeat 10 times, twice a day. Start from the second day after delivery to the fourth week. The purpose is to exercise the internal organs.

(2) Leg raising exercise: Lie on your back with your arms straight and flat at your sides. Raise your left and right legs alternately so that they are at a right angle to your body. Do this 5 times for each leg, twice a day. Start from the 10th day after delivery to the 4th week of the week). The goal is to strengthen the rectus abdominis and thigh muscles.

(3) Abdominal exercise: Lie on your back with your knees bent and your feet flat on the bed. Raise your hips so that your body weight is supported by your shoulders and feet. Stay for 1 minute. Repeat 5 times, 3 times a day). The purpose is to strengthen the waist and hip muscles.

(4) Anal contraction exercise: Lie on your back, spread your knees apart, then force them together while contracting your anus. Then spread your knees apart again and relax your anus. The purpose is to strengthen the pelvic floor muscles.

(5) Anal levator muscle contraction exercise: Lie flat on your back, bring your thighs together, cross your legs, lift your hips as high as you can, and then relax. Repeat 10-20 times, and gradually increase the number of times. ． If you keep exercising, it will help restore the support of your pelvic muscles.

(6) In addition, there are sit-ups, chest-knee exercises, etc. Postpartum rehabilitation gymnastics are simple and easy to do, and mothers can decide the time and frequency of exercise according to their own abilities. Be careful not to overexert yourself. It is best to do it for 15 minutes each time, 1 to 2 times a day.