Postpartum rehabilitation exercises

Postpartum rehabilitation exercises are also known as puerperal gymnastics because during pregnancy, the uterus enlarges and the pregnant woman gives birth, and the pregnant woman's abdominal muscles, pelvic floor muscle fascia, anus muscle fascia, and vaginal muscles are significantly relaxed. The natural recovery of pregnant women after childbirth is also a long process, and postpartum gymnastics plays a great role in the recovery of pregnant women after childbirth. So, what are the methods of postpartum rehabilitation exercises?

Procedure

Postpartum gymnastics can start 24 hours after delivery. Do it every morning before waking up and before going to bed at night, for about 15 minutes each time. The specific method is as follows:

First day of fitness

Abdominal breathing exercise

Operation steps: Lie flat on your back, stand on your knees, place your feet flat on the edge of the bed, and slowly place your hands on your chest. Take a slow, forceful breath in, and then expel all the air from your lungs. When you breathe, the hands placed on your chest should move away naturally. Just do it 5 or 6 times every 2 or 3 hours.

Foot Fitness Exercises

Operation steps: Use abdominal breathing posture, place your hands on both sides, straighten your feet, touch the ground with your heels, and keep your heels straight. Bend your heels inward so that the soles of your feet are pressed together. Keep your feet together, with your heels pointed outward. Do it 3 times a day, morning, noon and evening, 10 times each time.

Second day of fitness

Abdominal breathing exercise

Steps:

Same as abdominal breathing posture. Place your hands on your abdomen. Take a deep breath to expand your stomach, hold your breath for a while, and then exhale slowly to deflate your stomach. The frequency of daily exercise can be the same as abdominal breathing exercise. Do it 5 or 6 times every 2 or 3 hours.

Head-up fitness exercise

Operation steps: remove the pillow, close your legs and straighten them, put one hand on your abdomen and the other hand around you. Lift your head so that your eyes can see your hands on your abdomen (the heart does not stop beating during this period), take a breath once, and then lie down again. It can be done several times a day, and each time it is required to do 5 times with each hand, a total of 10 times, after doing abdominal breathing exercises.

Foot Fitness Exercises

Operation steps: Close your feet and straighten your heels. Bend your ankle hard. At this time, you should tighten your foot muscles and the knee joints do not need to protrude. Inhale 2 times up and down, then return to normal. Do it 3 times a day, morning, noon and evening, 10 times each time. Then do foot fitness exercises on the first day after giving birth.

Finger fitness exercises

Steps: Straighten your arms and clench your fists. Then the door handle was extended as far as possible. Can be done 10 times a day.