Restore healthy posture and grasp the three stages of postpartum recovery

As the baby grows up day by day, the mothers are full of joy and worry about their recovery after childbirth. In fact, within 6 weeks after delivery, as long as you pay attention to the post-natal scientific diet and proper exercise, the new mothers will be able to restore their awkward body and healthy posture!

The first step in postpartum recovery - breastfeeding

Breastfeeding is carried out immediately after production, and every sucking of the baby can increase the secretion of prolactin and stimulate the uterus to recover quickly. In addition, breastfeeding is the best way to restore body shape. When breastfeeding, it will consume too much nutrients and calories in the mother's body to prevent fat from accumulating in the body.

The second step of postpartum recovery - science "confinement"

During the puerperium, the blood is changed from the two cycles of the mother and child to one cycle. The large amount of water in the blood will be discharged. During the puerperium, there will be more sweat and more urine. Therefore, it is very important to keep the body clean, wash and change clothes. of. The room temperature of maternal and newborn living environment should be kept at 22 °C - 24 °C; indoors should maintain good air circulation; maternal and newborn resistance is much weaker than ordinary people, so their clothes should be washed frequently.

In addition, the maternity should ensure a reasonable and balanced nutritional diet during the “confinement” period. It should be cooked in a cooking style with less cooking and less frying. It should be mixed with coarse and fine grains, and often drink nutritious soup. It can be eaten 5-6 times a day. Eat more vegetables and fruits.

The third step of postpartum recovery - restore body type

After the delivery, the muscle tissue of the abdominal wall and the pelvic floor are in a state of relaxation. In order to promote the strong recovery of the abdominal wall muscles and pelvic floor muscles, and increase the circulation of the pelvic blood, promote the recovery of the uterus, maintain the body shape and good physical fitness, the new mother is Appropriate exercise should be performed after delivery.

In the case of natural childbirth, the new mother can get out of bed after 24 hours; in the case of caesarean section, starting from a week later, start with abdominal breathing and chest breathing, and gradually increase other gymnastics.

1 deep breathing exercise: supine position, legs straight, body relaxation, slowly inhale and expand the chest, the waist close to the bed, and then slowly exhale.

2 head movement: supine position, arms flat on both sides of the body, lift the head as close to the chest as possible, then put down, keep the whole body intact.

3 upper limb movement: supine position, both hands straight to the head, put down.

4 leg movement: supine, arms extended straight to the side, legs and legs up and up, and must be kept at right angles to the body, this movement is conducive to the strengthening of abdominal muscles.

5 knee chest position: the chest and the bed close, try to raise the buttocks, the knee joint is 90 °, each duration is gradually extended, gradually increased from 2-3 minutes to 15 minutes. The chest and knee position can prevent the uterus from leaning backward.

6 abdomen contraction anal exercise: supine position, legs close together, feet on the ground, try to lift the buttocks, then relax, or contract the anus movement to restore the upper support of the pelvic floor muscles.

7 sit-ups: supine, sit up in the upper body, and then lie flat.

8 body movement: take the kneeling position, squat forward, support the bed with both arms, and raise the left and right legs alternately backwards.