How to do postpartum exercise gymnastics

After giving birth, women's bodies need to recover. In this process, we must pay attention not only to nutrition but also to exercise. Exercise can help women's loose belly recover and make the body healthy. After giving birth, you can do some healthy gymnastics every day. The importance of gymnastics is no less than nutrition. We just need to pay attention to the correct way of doing gymnastics. Let's learn about how to do postpartum gymnastics.

Postpartum exercises can start 24 hours after delivery. Do it every morning before getting up and every night before going to bed, for about 15 minutes each time.

Day 1

①Breathing exercises. Lie on your back with your feet flat on the bed, legs together, bend your knees, take a deep breath, then contract your abdominal and back muscles, pause and relax. Repeat 4 times, two times each time.

②Foot exercises. Lie on your back, straighten your legs and knees, do toe flexion and extension exercises, then use the ankles as the axis to move your feet in and out. Contract your leg muscles and press your knees down toward the bed. Repeat 4 times, twice a day.

the next day

Repeat steps (1) and (2) above, and add:

③Anal lifting exercise. Lie on your back with your knees bent and together. Contract your anus as if you were controlling a bowel movement, repeat 3-4 times, twice a day. If there is pain in the perineum, you can reduce the number of times to 1-2 times, or postpone it for one day.

④Stretching exercises. Lie on your back with pillows under your head, abdomen, and calves. Relax in this position for 30 minutes.

Repeat (1)-(4), and then do (5) and (6).

⑤Abdominal and dorsal exercises. Maintain the posture (1), contract, straighten your hips, and touch your hands to your knees. Hold for a few seconds, then relax. Repeat 3-4 times, twice a day.

⑥Lower limb exercise. Lie on your back with your legs straight and your left lower limb raised horizontally, with your thigh at a 90-degree angle to your body. Then bend your knees so that your calf and thigh form a 90-degree angle, then straighten and lower them, switching to the right lower limb. Repeat several times, twice a day.

Day 3 to 5

Repeat (1)-(6).

Day 6

Repeat (1)-(6), and do 2-3 sit-ups.

Starting from the seventh day, you can add other movements.

Starting from the tenth day, do chest-knee lying exercises for 1 minute each morning and evening.

The above-mentioned gymnastics exercises are the best exercise methods for postpartum women. What we need to pay attention to when doing them is that the exercise method must be correct. There should be a gradual process from the beginning of a few minutes to gradually increasing the time. This is a method that can unblock female qi and blood and effectively recover the body and loose belly.