How Can I Get Back in Shape After Giving Birth?

Maternal physique recovery exercises (laboratory exercises during puerperium) can help maternal recovery of the uterus after childbirth and restore the muscle tension of the basin as soon as possible. Some mothers can do it alone, or they can complete the exercises with the help of a puerperium and family. ^[1]

Maternal Body Recovery Exercise

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Parturients who have a natural birth can get up after 6-12 hours of postpartum activity, and can do physical recovery exercises on the third day postpartum. It is not recommended to perform premature and excessive activities with side cuts and surgical wounds. Generally, a small amount of activities should be started after 3 days. , When you do not feel pain after removing the thread, start practicing

Before maternity exercise, the site and supplies should be prepared, including a mat placed on a flat floor, a bottle of warm boiling water that can be consumed at any time, a clean bath towel that can wipe sweat at any time, and audio equipment.

The maternity is on the gymnastic mat and the followers do exercises on the music. You can start to move the joints and muscles in the following order: finger joints-wrist joints-shoulder joints-waist, back-perineal muscles-basin muscles. Time is about 30 minutes each time, once a day. After about three or five days, you can start practicing gymnastics depending on the person. Add one section every 1-2 days and do 8-16 times per section.

The first section: lying on your back, breathing deeply, abdomen, breathing.

The second quarter: lying on the back, with both arms placed next to the anus and relaxation.

Section 3: Lie on your back with your arms at your side, your legs lifted up or side by side, at right angles to your body.

Fourth quarter: Lie on your back, relax your hips and legs, bend slightly apart, place your feet flat on the bed, and try to keep your hips and back too high.

Section 5: Sit-ups.

Section 6: Kneeling position, knees apart, shoulders and elbows vertical, hands on the bed, and waist rotation.

Section VII: Whole body exercise. Kneeling position, arms supported on the bed, left and right legs alternately raised back.

Six weeks after giving birth should choose a new exercise method for exercise.

1. The mother should do a new exercise to resume exercises. The amount of exercise should be gradually increased, and the time should be short to long. The action should be performed according to the procedure.

2. In the process of physical recovery exercises, there may be repeated lochia. If lochio is almost absent, there may be an increase in the exercises, or a small amount after the exercises have stopped. But the general principle is to observe the color and amount of lochia, as long as it does not exceed the amount of menstrual flow, the color is not bright red new blood, and the general problem is not big. Otherwise, stop doing it immediately.

3. After the physical recovery exercise is completed, the mother should be replenished with an appropriate amount of water and wait for her to dry her body before assisting in a warm water shower. Shower time is not easy.