In addition to the benefits to the fetus, it is also necessary for pregnant women: moderate exercise during pregnancy is helpful to the delivery, and it is easier for the mother to contribute to the delivery; If you are engaged in outdoor sports, daytime exercise can help the synthesis of vitamin D, which can help fetal bone development and prevent maternal osteoporosis.
What are the benefits of postpartum exercise? Postpartum pelvic ligament is relaxed, and exercise can promote the muscle strength of core muscles to return to normal, making pelvis and lumbar spine more stable; It also helps to promote metabolism and restore body shape.
Can I exercise when I am confinement? Chen Jianting, a physical therapist, pointed out that basically you can still do exercise while confinement, but it still depends on the mode of production and the degree of wound recovery. Women who give birth naturally can generally get out of bed and walk on the second day after delivery. If the doctor evaluates the situation, you can start moderate exercise as early as 2 or 3 days after delivery, such as: moderate knees and hips, walking and so on. For caesarean section, it is recommended to wait at least 1 week after delivery before starting moderate exercise. Of course, the mother still has to do what she can, and if there is anything uncomfortable, she will stop temporarily.
As for the discharge period of postpartum lochia, you can still do exercise, as long as the amount of lochia is less and the color is lighter. However, if the wound is painful, it is not appropriate to do exercise, so as not to affect the recovery of the wound. In addition, postpartum exercise should also pay attention to the fact that the heart rate per minute should not be too high, so as not to be overwhelmed by physical condition.
So simple! Pregnancy × Postpartum Yoga Collection (5) Butterfly swimming posture 5- 1 Starting from sitting posture, adjust the positioning of hips as needed.
5-2 You can put yoga bricks under your knees to keep your upper spine stretched and your feet together.
5-3 Hold your ankles with your hands, put your elbows on your thighs, open your hips, stretch your upper body infinitely, and start from your hip joint to the floor near your chest and stay for 5-8 breaths.
5-4 slowly return to the sitting position of 5-2, and the upper body continues to stretch upward.
(6) Rest sideways 6- 1. Put the pillow down 1 prepare the yoga brick, or put 1 ~ 2 pillows (any pillow or pillow can be used) to raise the original pillow.
6-2 When preparing, put your hands on the floor, lean forward and lean sideways on the pillow.
6-3 Slowly put the weight of the upper body completely on the pillow.
Ding Xiao: When doing this, you can put one hand on your stomach and keep breathing and resting. Pregnant women usually practice yoga very slowly. The action of resting and relaxing sideways is helpful to relieve the tight and painful muscles of pregnant women.
(7) Children's rest style 7- 1: Open your knees, put your hands on the floor in a kneeling position, put a pillow between your knees, and sit your hips on your heels.
7-2 Lean forward, lie on the pillow, put your right face on the pillow, and breathe and exhale to your back and back at the same time, and stay for 5-8 deep breaths. This action helps to relieve back pain.
The same is true for 7-3 switching sides.
(8) Triangle 8- 1: Open your hands, straighten your legs, and extend your forearms forward and outward, thus pulling the pelvis and extending the coccyx backward in the heel direction. Put the brick on the outside of the heel, turn your left toe to the left, and lengthen your body. Put your front palm on the brick below to avoid putting pressure on your knees. Twist the trunk gently, stretch to both sides of the ribs, and keep breathing for 3 ~ 5 times.
8-2 Slowly put your right hand on your waist or lower thigh, breathe for 3-5 times and then change sides.