How women can do postpartum exercise

During pregnancy, women's activity level is greatly reduced, and due to pregnancy, women's bodies will experience certain abnormalities, such as dysfunction of the abdominal and pelvic muscles, weight gain, etc. Therefore, it is necessary to perform relevant physical exercises after delivery to ensure that the body can return to normal as soon as possible. So, how do women do postpartum exercise? Let’s take a look at the details of women’s postpartum exercise.

1. Whether it is a natural birth or a caesarean section, there will be some physical discomfort after delivery, such as: ① Relaxation of the pelvic muscles can lead to poor urine control, prolonged discomfort, hemorrhoids, pelvic organ prolapse, lower back weakness, and may impair the normal response of sexual life. ② Weak abdominal muscles lead to poor body posture and cause lower back pain. ③ Improper upper limb posture can cause discomfort in the head and shoulders, including breathing difficulties, indigestion, etc.

2. The purpose of postpartum exercise is to prevent or alleviate physical discomfort and dysfunction caused by childbirth. It mainly helps to restore the alignment of pelvic ligaments, the function of abdominal and pelvic muscles, and the position of organs in the pelvic cavity.

3. Precautions for postpartum exercise: ① Empty your bladder ② Choose a hard bed, tatami or floor to do it ③ Wear loose or elastic clothes ④ Avoid doing it within one hour before or after meals ⑤ Pay attention to air circulation ⑥ Remember to replenish water after sweating ⑦ All exercises should be accompanied by deep breathing, and do it slowly to increase endurance ⑧ Do it for 15 minutes each morning and evening, for at least 2 months, starting from less and gradually increasing the number of times, do not force or overwork ⑨ If there is an increase in lochia or pain, you need to stop and wait until it returns to normal before starting again

4. Common postpartum exercises

① Abdominal breathing exercise method: lie flat on your back, close your mouth, take a deep breath through your nose to make your abdomen bulge, then exhale slowly and relax your abdominal muscles, repeat 5 to 10 times

②Head and neck exercise method: Lie flat on your back, raise your head and try to bring your chin close to your chest, keep the rest of your body still, then slowly return to the original position, repeat 10 times

③Perineum contraction exercise method: Lie on your back or side and inhale, tighten the muscles around the vagina and anus, hold your breath, hold for 1 to 3 seconds, then slowly relax, exhale and repeat five times

④Breast exercise method: Lie flat on your back, place your hands flat on both sides, raise your hands straight forward, stretch your arms to the left and right and lay them flat, then raise them until your palms meet, then stretch your arms back and lay them flat, then return to your chest and back to the original position, repeat 5 to 10 times

⑤ Leg exercise method: Lie flat on your back, lift your right leg without using your hands, make sure your leg is at a right angle to your body, then slowly lower your leg, alternating between left and right legs, repeating the same action 5 to 10 times

⑥ Buttocks exercise method: Lie flat on your back, bend your left leg and raise it until your heel touches your buttocks, with your thigh close to your abdomen, then straighten it and lower it, alternating between left and right and doing the same movement 5 to 10 times

⑦ Vaginal muscle contraction exercise method: Lie flat on your back, bend your knees to make your calves vertical, open your feet to shoulder width, use the strength of your shoulders and feet to raise your hips to an angle, and bring your knees together for 1, 2, 3 counts, then open your legs and lower your hips, repeat 10 times

⑧Abdominal muscle contraction exercise (sit-up exercise) Method: Lie flat on your back, cross your palms to support the back of your head, use the strength of your waist and abdomen to sit up, touch your toes twice with your palms, then slowly lie down, repeat 5 to 10 times, and increase to 20 times as your physical strength increases.

I think everyone should be clear about how women can do postpartum exercises. The entire process of pregnancy has a relatively large impact on women's bodies, and there is no way to avoid it. However, there are some scientific ways to improve this condition for women. As long as women persist in exercising, their bodies can recover as soon as possible.