After giving birth, do you have such a problem:
It was hard to take a vacation to go to the beach, but looking at his bloated figure, he did not dare to change into a bikini to play;
Take a group photo with the sisters at dinner, and use P map software to slim down the face plus ten levels of beauty to dare to send a circle of friends;
Go out shopping, watch the devil-like model in the mall window shine in the new season's clothing, and then look in the mirror and shed a handful of bitter tears
……
Sister Ma said earlier that pregnant mothers enjoy the joy of pregnancy life and new motherhood, but also have to bear all kinds of inconveniences and even pain caused by changes in pregnancy and postpartum body, such as postpartum urinary leakage and stretch marks (click to view), similarly, postpartum figure shape also plagues many mothers who have just given birth to babies, especially young mothers after 90. How to quickly get rid of the extra flesh on your stomach, confidently walk on the beach in a bikini, put on your favorite clothes... Sister Ma will talk about postpartum physical rehabilitation today.
Mothers know that 42 days after childbirth is an important time point, the mother after childbirth, the body will undergo great changes, it takes about 42 days or so to restore the reproductive organs and the whole body to the pre-pregnancy state, many mothers do not pay attention to physical rehabilitation when confinement, 42 days after childbirth examination to the scale and the mirror everywhere silent tears, then how should these 42 days of exercise to reduce the body pain and promote physical recovery? You can start with the following points.
Lying down
When lying in bed, the correct lying position is conducive to adjusting the coordination of muscles, spine and pelvis, assisting in physical recovery, and can also reduce lower back pain, the following common lying positions for the reference of mothers:
Supine position: head, knee cushion pillow or adjust the curvature of the bed
Lying on the side: cushion pillows between the head, upper abdomen and legs
Three-position position: head, upper abdomen and pillow between legs
Prone position: pillows on the head, pelvis and feet
sitting posture
Similarly, the correct sitting posture can also adjust the coordination of muscles, spine and pelvis, assist in body recovery, and can reduce the separation of pubic joints and deformation of the sacroiliac joint, hunching over and shrugging the face is a wrong demonstration, and mothers can enjoy the posture of "sister is queen", stand up and raise their abdomen, and shine confidently!
Standing posture
The correct standing posture can reduce the pelvis leaning forward and the head leaning forward, and the mothers still need to take out the confident posture of "sister is the queen", close the hips, abdomen, chest, and adduction of the jaw, so that the ears, shoulders, pelvis, and calves are in a straight line.
walk
Correct gait can change the posture during pregnancy, train the movement patterns of muscles and bones, restore the pelvis and abdominal organs to the correct position, and maintain the mechanical balance of the whole body. The correct walking posture is: hips, abdomen, chest, adduction of the jaw, legs straight forward, heels - toes in a straight line, that is, we watch the cat step when the model walks the catwalk, insisting on this way of walking can also make you look more mentally confident.
Change diapers
Changing diapers is a simple but frequent task, both for the mother and for other caregivers of the baby, and long-term improper diaper changing postures can damage the lumbar muscles. When sitting to change the child's diaper, you can refer to the following picture, cross your legs, straighten the left and right gluteal muscles, and also straighten the back muscles, and lean forward from the base of the thighs. Changing diapers in this way can greatly reduce the burden on the caregiver's waist, so you may wish to try it.
motion
Many mothers or relatives around them think that they cannot exercise during confinement, in fact, they can start exercising step by step within 1 hour after childbirth, and they can follow the pelvic floor movement→ abdominal movement→ lower back movement→ neck and chest movement.
(1) Pelvic floor movement
1 hour after childbirth, you can use the recumbent and lateral positions to practice, first tighten the muscles around the vagina, or slowly with the help of contracting the hip muscles, the contraction time does not have to be too long, each time lasting 1-3 seconds, and then slowly relax the muscles, about 5 times per hour.
Early postpartum. It can be combined with abdominal contraction movements to tighten the muscles around the vagina and anus, or to practice by contracting the hip muscles, contracting during exhalation for 3-5 seconds at a time, and relaxing during inhalation, about 5 times per hour.
In the middle of the postpartum period, pelvic floor muscles can be trained in combination with waist, abdomen, hips, and legs, 20 times a day, 3 times a day.
(2) Abdominal movements
In the early postpartum period, abdominal contraction exercises can be done through abdominal breathing, and when the mother inhales, try to inhale as long as possible and relax the abdomen, and then slowly exhale and tighten the abdominal muscles, each contraction - relaxation lasts about 5-10 seconds, each exercise unit to do 5 times. Mom can place her hands on her abdomen and feel the contraction of the abdominal muscles until the abdominal tension begins to recover, which can be reduced.
Progressive abdominal exercises can be performed in the middle of the postpartum period, and the following exercises can be tried by moms.
(1) Hip movement
This exercise can contract the flank abdominal muscles. Bao Mom needs to be in a supine position, the head is slightly raised, the legs are straight, and when exhaling, one side of the hip is raised upwards and forwards and then flattened, at this time the legs are kept straight, and the hips are exchanged and raised, with 5 units on each side.
(2) Supine leg movements
This movement can contract the lower muscles of the abdomen. Bao Mom needs to be in a supine position, the head is slightly raised, the legs are straight, one leg is bent, try to make the heel close to the hip and then straightened, the legs alternately move, the pelvic posture is straight, 5 units on each side.
(3) Hip bridge (hip lifting exercise)
With the breathing, Bao Ma's knees are joined, the feet are separated, the hips are lifted off the bed when inhaling, the hip muscles are contracted at the same time, and the hips are slowly reset during exhalation, 5 times per unit.
(4) Head-up movement
Bao Mom needs to bend her knees, keep her back straight, straighten her hands in front of each other, look straight ahead, cooperate with breathing, lift her head and neck as far as possible away from the bed surface when exhaling, and slowly return her head to its original position when inhaling, 5 times per unit.
(3) Lower back movement
In the early postpartum period, the mother can lie flat so that the lower back is flat against the bed, and then contract the abdominal, pelvic floor and hip muscles, remove the waist from the bed, shake the hips and slowly lie down, 6-10 times per unit.
In the middle of the postpartum period, stooping exercises, one-knee --- chest exercises, and double-knee --- chest exercises can be performed.
(1) Bending down
This exercise can avoid back pain and back fatigue. Mom needs to stand upright, stand in front of the table or fixture, and look ahead, then hold the table top or fixture next to the hand, and move her feet backwards to bend over, and the hand and spine are in line when bending, ideally the waist and back are also straight, and the thighs and hips are 90 degrees. Bao Ma then slowly took 5 deep breaths in a bent over position. After the breathing exercise is done, Bao Ma's feet gradually move forward, the body returns to a standing position, and the hands are relaxed and placed on the sides of the body.
(2) One knee --- chest exercise
With the breathing, Bao Ma lifts a foot and brings the knee as close as possible to the chest when exhaling, returns the foot to its original position when inhaling, alternates between the feet, can be helped with both hands, 5 times / unit.
(3) Knee --- chest exercises
(4) Neck and chest movement
(1) Outstretched arm movement
This movement can promote blood circulation around Bao Ma's breasts, very simple, Bao Ma first raised her arms forward, then lifted up to the head, then lifted down, and then open arms and pulled back 5 times.
(2) Chin telescopic movement
(3) Neck rotation movement
(4) Elbow rotation movement
In addition to the posture precautions and simple exercise mentioned by Sister Ma above, you can also try postpartum exercises, confinement exercises and yoga, but pay attention to the ability to do, avoid excessive exercise, exercise should be gradual, the figure can be slowly restored.
Beauty is the pursuit and yearning of every woman, especially for the mother who has just given birth, but do not have anxiety about your body or appearance, or even disgust, after all, in the process of pursuing beauty, you have become a better self.