2 stretching exercises that postpartum mothers must learn to reduce swelling and back pain

Because you will often hold your baby in your arms, which can easily put a strain on your waist, please use the movement of twisting your body to relax the muscles around your waist! In addition, fully stretching the back of the legs can also improve edema problems.

【Just finished production】

1. Lie on your back with your knees bent. Open your arms parallel to the left and right in a big letter shape, with your hands placed on the ground, supporting your body.

1. As you exhale, slowly roll your feet to the right. Maintain this posture, take 2 to 3 deep breaths, and then return to step 1. The reverse direction is also carried out in the same manner. Be careful not to lift your shoulders, and keep them as close to the floor as possible.

Point: Twisting your body while feeling the weight of your feet can help loosen up the tension around your waist.

【About 3 months after delivery】

1. Open your feet about waist-width apart, and while inhaling, raise your hands toward the ceiling.

1. As you exhale, slowly bend your upper body forward. Maintain this position and take a few deep breaths. If your hands cannot touch the floor, use yoga blocks or something similar to adjust the height of your hands.

1. As you exhale again, raise your left hand toward the ceiling. Maintain this posture, take a few deep breaths, and then slowly return to step 2. The reverse direction is also carried out in the same manner. Follow the fingertips with your eyes.

Point: Please make sure to straighten the back of your legs before twisting your body. By doing this, not only the waist area, armpits, etc., but also the entire foot can be stretched.

This article is from Taiwan Guangsha's "Normal Birth Exercises: Safe and Effective Yoga for Pregnant Women to Birth Faster and Less Pain"