Postpartum rapid recovery is one of the top concerns of most mothers, how to recover? Listen to experienced weight loss experts teach tips!
Because I know that early exercise is particularly important for the new mother’s physical recovery, so when I rest in bed according to the doctor’s advice, I try to do pelvic floor exercises. At the same time, I help myself regain control of the body through some small exercises such as circling the ankle, wrists, slowly flexing and extending the knee joint, elbow joint and so on. On the afternoon of the day I gave birth to my baby, I got out of bed and went for a walk. I also took a basin of water to soak my feet, which made my nurse startled.
Of course, we should also pay special attention to the amount and intensity of activities. It’s not that the more you move, the better. Instead, you should listen to your body’s voice and gradually increase the amount of activity. You can’t be tired and loaded.
In order to help the body recover and prevent anxiety, I squeeze out 15-30 minutes every day for myself (during this time, the baby may be sleeping or playing with other adults), which I call “mother’s time”. During this time, I can completely relax, play some music I like, do breathing exercises or complete a group of postpartum recovery movements. Most of the movements in “mother’s time”, postpartum recovery and pregnancy movement I introduced before are suitable, but the difficulty and frequency of movements should be gradual. In the month of confinement, I often do: pelvic floor exercises, breathing exercises, pelvic stability exercises, abdominal contraction exercises, pelvic roll up exercises.
Pelvic floor exercises
Feel the vagina and anus, and try to gently contract and lift them up, just like holding your urine during urination. Lift and contract pelvic floor muscles. Hold for 2 seconds when the contraction reaches its maximum, and then slowly relax. Repeat 100 times.
Pedal movement
Lie flat on the bed, legs slightly apart. The ankles bend the feet up and down. Can make full use of the rest time in bed, practice at any time.
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Pelvic roll up exercise
Lie on your back, bend your knees and step on the ground, with legs as wide as the hip joint, hands on the side of the body and supporting the ground, pelvis neutral and horizontal, shoulders relaxed and chin slightly retracted. Exhale, contract the lower abdomen and buttocks to make the pelvis roll up. The tailbone drives the spine to roll up from the exercise pad at a constant speed one by one until the buttocks roll off the ground. At this time, the shoulder blade position is used to bear the body weight to avoid pressing the neck and shoulders. Inhale, roll down the spine one by one, and return to the starting position. Repeat 6-12 times.
Abdominal exercises
Lie on your back and bend your knees, feet as wide as your hips, put a pillow under your head so that your shoulder blades are just off the ground, and cross your hands on both sides of your abdomen. Exhale slowly, tighten your abdomen, and then try to make the pillow lose all the weight of your head and shoulders; the tailbone is up and off the ground. Push the muscles on both sides of the abdomen with both hands in the middle, exhale for 5 seconds, then inhale to relax and let the body return to its original state.
Breathing exercises
Lean on the pillow, breathe in slowly with your nose, and feel your abdomen expand like an inflatable pocket. Then slowly exhale with your mouth, and gently squeeze the air out of your abdomen – feel your navel as close to your spine as possible.
Warm tips: Cesarean mothers need to wait until the abdominal wound healed before they can start abdominal exercise.
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