How soon after a normal birth can I start exercising?

Many pregnant mothers start exercising right after giving birth. This practice is wrong. Many people exercise right after giving birth, which will cause great harm to our body. This situation must be stopped as soon as possible to avoid causing us more unnecessary harm. Let us understand together how long after a normal delivery you can start exercising. Everyone must pay attention to it!

1. It is not good to get out of bed and walk a lot on the same day, as it may cause uterine prolapse.

Lie flat on your back and stretch your feet forward, or lift them up and step up and down. This is the #1 exercise you can do after giving birth to help prevent swelling in your ankles and feet. After giving birth, the abdominal wall and pelvic floor muscle tissues are relatively loose. In order to promote the strong recovery of the abdominal wall muscles and pelvic floor muscles, increase pelvic blood circulation, promote uterine recovery, maintain a healthy body shape and good physique, health exercises should be done after delivery. For those who give birth normally, they can get out of bed and move around 24 hours after delivery. Generally, they can start exercising about 10 days after delivery. Due to differences in individual physical conditions, the time to start exercising can be advanced or delayed according to their individual physical condition. Notes on resuming exercise after childbirth: n Empty your bladder before exercising. n Avoid exercising within one hour before or after meals. n Pay attention to the air circulation in the surrounding environment. n Wear loose or elastic clothes. n Exercise more often from a small amount to a large amount gradually, do not force yourself or overexert yourself; if there is an increase in lochia or pain, you need to stop exercising and wait until you return to normal before starting again.

2. After your physical strength is restored after childbirth, you can start simple exercises. Exercise does not require a large amount of exercise, but it is to allow you to rapidly expand and relax the parts of your body and start to recover.

Guidance:

Exercises to improve vaginal relaxation:

Pelvic muscle exercises can help to strengthen the contraction of the vagina, anal sphincter and pelvic floor muscles. You can do it two to three times a day after childbirth, and each time should be fifteen minutes. Specific steps: take a deep breath, tighten the anus for ten to fifteen seconds, then exhale deeply, relax the anus, and repeat.

Horizontal exercise:

Lie on your back against the edge of the bed, with your buttocks on the edge of the bed, and your legs straight and extended in the air, not touching the ground. Hold the edge of the bed with both hands to prevent sliding down. Close your legs, slowly lift them up, close to your upper body, and straighten your knees. When your legs are raised above your torso, hold your legs with both hands, bring them close to your abdomen, and keep your knees straight. Then, slowly put them down and return your legs to their original position.

How long after a normal birth can you start exercising? Everyone must understand it carefully, especially mothers who have just given birth. Knowing more about this aspect is very beneficial for ourselves. Improper exercise will cause greater harm to our body. You can eat more supplements, which will be more conducive to our physical recovery.