During pregnancy, the rectus abdominis will spread to both sides as the stomach gradually gets bigger. Is this situation medically called? Separation of rectus abdominis? Not only does it look ugly, but compared with the picture below, it will also cause pelvic skew and long-term backache.
Therefore, it is best to look for a doctor to evaluate this situation before choosing to do exercise. Don't blindly do strenuous exercise, especially sit-ups.
Where's the new mother? Postpartum exercise? Posture, see how long the new mother can start exercising after giving birth to the baby, what exercise is suitable for, and what matters needing attention when exercising.
How long can I start exercising after delivery? See these two points? How long can I start exercising after delivery? This problem needs to be divided into different situations, depending on the physical condition and exercise of the new mother.
1. The physical recovery of the new mother
Mothers who give birth naturally can do some simple exercises 24 hours after delivery, such as abdominal breathing, leg lifting and waving.
The mother who had a caesarean section had a tear or a side cut, because the wound was not suitable for getting out of bed so early. Besides turning over and walking, they also need to do light exercise after the wound heals.
2. Choice of sports events
Postpartum mom? Sports? The choice should be from simple to complex, and the intensity of exercise should be gradually increased, which needs to be gradual.
The first week after delivery: If the new mother's body allows, she can only do some simple exercises in the first week after delivery, such as abdominal breathing, Kegel exercise, lying pelvis exercise and so on.
The second week after delivery: according to the physical recovery of the new mother, you can do some large movements, but you can only bend back and forth;
Five weeks after delivery (after the full moon): The new mother recovered well. At this time, you can do some difficult movements according to your physical condition, such as lifting your hips, kneeling, and straightening up. If you go out, you can choose to take a walk;
Two months after delivery: mothers who give birth naturally can do some fitness exercises, such as swimming, cycling and jogging, while mothers who have caesarean section can't do it until at least three months later.
Of course, these mentioned above? Time node? This is just a rough idea. After all, every new mother's actual physical condition is different, and it is still necessary to decide whether she can exercise and what kind of exercise is suitable according to her actual physical recovery.
And once there are any uncomfortable symptoms during exercise, stop immediately and don't force it, so as not to cause more harm to the body.
Some precautions for postpartum new mothers' exercise is of course good for postpartum new mothers, but as mentioned above, it is necessary to choose appropriate sports and exercise intensity that the body can withstand. In addition, you should also know the following precautions.
1. Exercise should not be excessive.
After giving birth to a child, new mothers lose confidence in themselves because of their deformity, so some new mothers? Anxious to get back in shape? This kind of mood is understandable.
However, when exercising, you must not do anything beyond your ability. When exercising, you should use? Is it appropriate to make yourself feel comfortable? Don't make yourself too tired.
In addition, once the amount of bleeding is found to increase, it should be stopped immediately, and then listen to the doctor's advice to decide whether to continue exercise after recovery.
Step by step, don't worry.
Even if the new mother's physical condition allows exercise, don't rush to achieve success. Start with the simplest and most soothing movements, and gradually increase the amount of exercise.
Let the body gradually adapt to and bear certain tension and tension, and don't rush to do difficult movements at the beginning to avoid accidents.
Comfortable to wear
Wear clothes and shoes one size larger than usual when exercising, so as not to affect the extension of limbs. The underwear you wear should also be more supportive and won't rub your underwear during exercise.
Only when you are comfortable, can you ensure that the whole body blood circulation is unimpeded during exercise, and can you really play the role of exercise.
4. Preparation before exercise is essential.
Postpartum mothers are different from ordinary people, because most of them are still breastfeeding, and there is a stage of physical recovery after childbirth. Before exercise, these preparations should be done well.
One hour before exercise, new mothers had better eat some foods containing high protein and carbohydrates, so as not to feel tired easily;
Before exercise, go to the toilet to empty the urine in the bladder, which can prevent postpartum urine leakage and pelvic muscle movement;
Breast-feed your baby before exercise. In order to prevent the milk from overflowing and affect the exercise effect, nursing mothers should feed their babies before exercise and empty the milk in their breasts.
Warm-up exercises must be done before the official start of exercise to prevent abnormal physical conditions during exercise. If you feel uncomfortable, you should stop exercising at once.
The frequency of postpartum exercise should be well mastered, and there is no need to exercise every day. It is advisable to do it 2-5 times a week for 20-30 minutes each time.
Postpartum exercise, for new mothers, not only helps to increase personal immunity, but also burns excess fat, improves bloated abdomen and restores body shape in time. But you must pay attention to safety when exercising, try to be gentle, slow and do what you can, and don't hurt yourself. It also has a certain impact on the care and nursing of babies.