Postpartum pelvic recovery exercises, 5 methods for you to choose!

Under normal circumstances, the pelvis will recover within 1-2 months after delivery, but it is completely impossible to be the same as before. In order to recover more thoroughly, new mothers can do more pelvic recovery exercises. Boat pose, plow pose, bridge pose, bow pose, etc. are all good choices.

1. Boat pose

Lie on your back on the mat with your feet together; while inhaling, lift your upper body, feet and arms upwards, with your buttocks on the ground and supported by your spine. Maintain this position while holding your breath for 5 seconds, exhale, adjust your breathing, and relax your whole body.

2. Plow Pose

Lie on your back on the mat with your legs together and your arms at your sides; when you exhale, lift your hips, waist and back off the ground, stretch your legs as far above your head as possible, with your toes touching the ground, hold a deep breath for 8-10 seconds, exhale to return to the starting position, adjust your breathing, and repeat this exercise 2 times.

3. Bridge pose

Lie on your back with your arms at your sides, adjust your breathing, bend your knees, and place your heels as close to your buttocks as possible. While inhaling, slowly lift your waist and buttocks off the ground and upward. Put your hands behind your waist, put your shoulders on the ground, tighten your jaw, adjust your breathing, exhale slowly, and let your body fall back to the ground.

4. Bow pose

Lie prone on the mat with your arms at your sides, adjust your breathing and bend your calves upward. When inhaling, tilt your upper body and neck back, lift your legs as far up as possible, straighten your insteps, hold your toes with both hands, and lift your knees off the ground as much as possible. Maintain this position for 10-20 seconds and breathe naturally. When exhaling, slowly return your upper body to its original position, release your hands, and bring your legs back.

5. Double Leg Raise

Lie on your side on the mat, bend your elbows, support your body with your left or right arm, keep your legs together, look forward, and while inhaling, force your legs together and lift them up at the same time, then slowly return to the original position and relax.