Pelvic floor muscle movement.
Practice squatting and standing up slowly. You can practice as many times as possible according to your physical condition every day. This exercise can strengthen the pelvic floor muscles, and if there is a suture wound during delivery, it can also help the wound heal.
Pedaling exercise can improve blood circulation and prevent leg edema. Bend your ankles upward. If you practice Asri repeatedly, the effect will be better.
Abdominal muscles practice lying on your back, lifting your arms upward, and abdomen when inhaling, then put your arms flat on your sides, exhale, relax your abdominal muscles, and practice repeatedly.
Lie flat with your chest breathing face up, put your hands on your chest, inhale and exhale slowly, 10 times each time, 2~3 times a day.
Lie flat with your belly breathing face up, put your hands on your abdomen, inhale until your lower abdomen bulges, then exhale and take a deep breath. Every time 10 times, 2~3 times a day.
Ankle exercise can accelerate the blood circulation of the feet, strengthen the abdominal muscles and help the uterus recover as soon as possible. The left and right feet are alternately extended and flexed, and the ankles are alternately rotated left and right, 10 times each time, 2~3 times a day.
Holding one's head high can clear one's head. Inhale and slowly raise your head, keep your head still for a while, exhale and slowly lower your knees, 10 times each time, 3 times a day.
Tilting pelvis can make the waist slim. Lie flat on your face, with your back close to the bed and your hands on your waist. Lift the right waist upward, pause for 2 seconds, then return to the initial state, and then lift the left waist alternately, 5 times each time, 3 times a day, and be careful not to bend your knees.
There are the following postpartum exercises the next day:
Double arm exercises can promote blood circulation and relieve shoulder fatigue. Lie flat face up, palms up, arms spread horizontally, shoulders in line. Lift your palms up, apply a little force on your chest, and close your palms. You can't bend your elbow. Three times a day.
Postpartum lower limb exercise is easy to fatigue. This exercise is arranged to promote blood circulation of lower limbs. Lie flat on your face, straighten your legs and arms naturally, and then slowly lift your legs alternately up and down. 5 times each time, 3 times a day, no compulsion.
On the third day, postpartum pelvic floor and anus exercise can promote the recovery of perineum and vagina. Lie flat on your face with your legs bent, put your hands on your abdomen, lift your anus like the essentials of defecation, and then relax, 20 times each time, 3 times a day.
There are the following postpartum exercises on the fourth to fifth day:
Abdominal exercise can contract abdominal muscles. Lie flat face up, legs bent, hands behind your back and arch your back. Gently and forcefully contract the abdominal muscles, don't hold your breath, and keep your body straight, 5 times each time and several times a day.
Accelerated recovery posture In order to recover as soon as possible during the puerperium, you can adopt this posture within 1 week after delivery, and do it for a few minutes in the morning and evening, which can prevent the uterus from leaning backwards and promote the uterus to return to the correct position. Lie down face down, put the pillow on your abdomen and keep breathing naturally, even if you fall asleep.
From the sixth day to the seventh day, there are the following postpartum exercises:
Waist weightlifting exercises help to contract waist muscles. Lie flat with your hands behind your head and your knees bent at right angles. Support your body with elbows and feet, lift your waist, then stop, and then exhale to lower your waist and return to its original state, 5 times each time and 3 times a day.
Lower limb exercise can contract leg muscles and strengthen abdominal muscles. Lie flat on your face, knees bent, feet on the bed, one leg raised, thighs at right angles to the bed, and breathe once. Bend your thighs to your abdomen, return your legs at right angles to the bed, straighten your knees, breathe, and put your feet down. Alternate left and right legs, five times each time, twice a day.