Postpartum recovery gymnastics, if the situation is good for pregnant women, postpartum first day you can do the proper stretching exercises, and strength to pregnant women themselves most comfortable state prevail. Then you can slowly increase the intensity, were shaping.
Postpartum recovery gymnastics, to pregnant women, the state itself is the most comfortable subject:
From the first day of the first week postpartum start, you can practice the three sports.
First, the pelvic floor muscle exercise. This is an exercise squat and stand up slow motion.
We can according to their own physical strength, try to do a few times a day. This exercise can strengthen the pelvic floor muscles, childbirth if you have stitches, it can help you heal wounds.
Second, foot pedal movement. It can improve blood circulation and prevent leg swelling. Ankle forced the legs bent upwards, and then bent down and repeated practice.
Third is to do exercises strengthen the abdominal muscles. When tightening the abdominal muscles breath, maintaining a few seconds and then relax.
From postnatal day 5 onwards, if you feel good, you can do abdominal exercises pressed. Lying in bed with two pillows shore head and shoulders, legs bent and a little apart, his arms crossed on the abdomen above. Then when you lift the head and shoulders, exhale and gently press with two hands on both sides of the abdomen, the sides of the abdomen pressed together. Maintain this posture for a few seconds, then inhale and relax. Repeat three times.
The first two weeks postpartum, you can gradually add some exercise. Each movement must be repeated several times, but you have to feel comfortable as a limit.
Backward bending motion. Sit up straight, legs bent and slightly apart, arms folded on his chest. Then exhale, while tilting your pelvis slightly forward and backward curved body slowly until you feel the abdominal muscles are tightened up. In case you feel comfortable, try to keep this position longer. In the hold phase, you can take a normal breathing pattern. Then relax, inhale sat, ready during the next practice.
Bent forward movement. Sit on a flat, legs bent, feet slightly apart, hands rely on the thigh. Breath, raised his head and shoulders, the body stretched forward, so that his hands across his knees as possible, if your hands start not touch the knees, it does not matter, continue to do so. Done inhale and relax.
Lateral swivel movement. Lying in bed, his arms flat on the sides of the body, two hands are closer to the outside of both thighs. Head slightly raised, body deflected to the left, the left leg sliding arrive. Then sit, then repeat the action to the right, the left and right sides of each successive 2-3 times.
Recommend Weight Loss Product: Reduce 15mg Pills