What are the benefits of postpartum Pilates? Pregnancy is a very hard thing, and physical recovery after delivery is a very important thing. Doing some exercise is good for your health. So what are the benefits of restoring Pilates after childbirth? Let's have a look!
What are the benefits of postpartum pilates recovery? 1
What are the benefits of postpartum pilates recovery?
Pilates lateral cavity breathing: Try to make the ribs expand to both sides when inhaling, and make the navel cling to the back when exhaling. This kind of breathing is different from the general breathing exercise, and it can only exercise the contraction function of muscle surface. It can exercise all the deep muscles of the body, help strengthen the contraction function of abdominal muscles and pelvic floor, and is very helpful for postpartum recovery. In addition, the exercise of vital capacity can also make them breathe more evenly and smoothly.
Matters needing attention in postpartum recovery
1. First of all, a woman's body has undergone incredible changes during pregnancy. At this time, if she wants to recover, it will take a long time to recover to the state before pregnancy. Postpartum confinement time is generally between 1 and 3 months. At this time, the woman's uterus and body are restored.
Secondly, it takes about 6 months for a woman to fully recover. During this period, women should pay attention to eat more nutritious and healthy food, such as food rich in protein, and drink more fish soup and bone soup.
3. Finally, women can still do some exercises that are helpful to their physical recovery after delivery, such as yoga, swimming, pilates, walking and moderate aerobic exercise, which are actually beneficial to their physical recovery after delivery. In addition, pay attention to hygiene after delivery.
What are the benefits of postpartum pilates recovery? Pregnant women often need to eat more nutrients to ensure their daily needs and the baby in their bellies, so they will eat more unconsciously and then slowly start to gain weight. Therefore, after the completion of production, the body may not recover immediately and in time, and the meat in the abdomen of pregnant women is relatively loose when they have just given birth.
Pregnant women need to do some postpartum recovery gymnastics if they want to return to their previous figure after giving birth. Of course, she should also pay attention to controlling her diet while doing gymnastics. This process needs persistence.
Postpartum recovery gymnastics exercise
1, respiratory movement. Go to the pillow and lie flat, put your hands on your abdomen, try to contract your abdominal muscles when inhaling, and try to relax when exhaling.
2, levator ani exercise. When inhaling, contract the anal sphincter and try to relax when exhaling.
3. Hip movement. The muscles of the buttocks and pelvic floor contract when inhaling and relax when exhaling.
4. Head-up exercise. Keep your chin as high as possible when inhaling and as close to your chest as possible when exhaling.
5. Sit-ups. Bend your legs, stretch your hands horizontally, lift your head and upper body off the bed as far as possible when inhaling, tilt your legs as far as possible when exhaling, and lie flat slowly.
6. Leg exercise. Bend your legs when inhaling, put one foot flat on the bed surface, keep your heel as close to your hips as possible, and slowly straighten your legs when exhaling. Then change legs, the action is the same as before.
Many pregnant women have loose abdomen, full breasts and fat waist after delivery. Get back in shape step by step through activities and exercise. Never restore your slim physique and take diet control to lose weight. Once malnutrition occurs, it is harmful to the health of mother and baby. Postpartum recovery gymnastics can help the parturient recover the arrangement of pelvic ligaments and the function of abdominal and pelvic muscles, so that the parturient can recover her body shape as soon as possible and establish confidence.
After delivery, pregnant women are generally obese. It is suggested that women who want to lose weight should not start at the time of confinement, because confinement is just the time for physical recovery. If they do some excessive exercise during postpartum recovery, their bodies will be hurt.