Postpartum pelvic recovery exercise_pelvic repair exercise_postpartum pelvic contraction exercise

When a woman gives birth, her pelvis changes due to the delivery of the fetus. It becomes weaker due to over-expansion, which will have a greater impact in the future. Therefore, you can choose to develop a method of pelvic recovery. What are the postpartum pelvic recovery exercises_pelvic repair exercises_postpartum pelvic contraction exercises? There are many exercises that women can do at home, but no matter which form of exercise you do, you should stick to it to see the results.

Five ways to reduce your pelvis

After childbirth, how can we help the pubic separation return to its original position as much as possible, and how can we retract the pelvis after childbirth?

(1) Choose a mattress with appropriate hardness .

If the mattress is too soft, the body will fall when sleeping. If it is too hard, it may put pressure on the pelvis and cause it to tilt. Therefore, new mothers should choose a mattress with moderate hardness. In addition, new mothers can also alternate between lying on their side or on their back to help the pelvis recover.

(2) New mothers should put down their crossed legs when sitting.

When sitting, new mothers must maintain the correct posture, keep their waist straight and lean towards the back of the chair. It is best to put a lumbar cushion behind the chair to keep the waist in a comfortable and relaxed state.

(3) Appropriate pelvic exercise is essential.

After giving birth, the pelvic muscles will become weak due to excessive expansion. Therefore, new mothers should exercise these muscles appropriately. Postpartum yoga is a good choice.

(4) It is important to strengthen bone nutrition.

The pelvis is made up of nothing but bones, which are strong and not easily damaged. Therefore, pregnant women should strengthen their exercise during pregnancy, eat more foods rich in calcium and vitamin C, such as milk, fish soup, bone soup, etc., and get appropriate sun exposure to promote the body's absorption of calcium.

(5) Pelvic floor muscle rehabilitation therapy.

Go to the postpartum rehabilitation department of the relevant medical institution to undergo pelvic floor muscle rehabilitation exercises under the guidance of professionals. 42 days after delivery is the best time to undergo pelvic floor muscle rehabilitation training and treatment. Through pelvic floor muscle training, the occurrence of pelvic floor dysfunction diseases such as pelvic organ prolapse and urinary incontinence is reduced. At the same time, the nerves and muscles of the pelvic floor are awakened, allowing the pelvis and vagina to better restore to their original state.