Mommy moves like this! 9 Tips to Relieve Postpartum Discomfort (Part 1)

Pregnancy and childbirth are both difficult processes that cannot be underestimated. After a mother's body has undergone a major shock during this period, it may have a certain degree of impact on the muscles, bones and joints. Therefore, in order to help mothers adjust their bodies back to their pre-pregnancy state and effectively shorten the time for physical recovery, Taian Hospital New Start Sports Center sports coach Lin Shenghong will teach mothers 9 major postpartum exercise movements, allowing you to easily restore your body functions and body shape after childbirth.

【9 Postpartum Exercises】

Exercise 1／Neck Exercise

Time: Starts around the third day after delivery.

practice:

There are four directions: up, down, left and right. Slowly turn your head to the four directions and then stay for a while. Relax your shoulders and breathe naturally. 12 times constitute a cycle.

Purpose:

The first to fourth movements mainly involve stretching and simple activities to relieve tense muscles and also help relieve tension in the shoulder and neck muscles.

Exercise 2/Bridge (hip exercise)

Time: Starts around the seventh day after delivery.

practice:

Lie on your back with your legs bent and your arms placed naturally on both sides of your body. When you exhale, squeeze your hips tightly and lift them up, pause for a moment, then slowly lower them to the original position. If you have a pillow or towel, you can clamp it between your knees while doing the exercise. 10 to 15 times is a cycle.

Purpose:

The bridge pose is mainly used to train the strength of the hips and lower limbs. During pregnancy, relaxant hormones are produced to loosen the joint ligaments. However, the ligament tissue is still in a relatively loose state right after delivery. Therefore, using the bridge pose to train the muscles around the hips can produce the effect of supporting and protecting the joint structure. If you clamp a pillow or towel under your knees, it can also strengthen the stimulation of the pelvic floor muscles, adductor muscles, vagina and uterine contractions.

Exercise 3/Side Stretch

Time: Starts around the seventh day after delivery.

practice:

Do one side at a time, pull your hands up with your palms facing forward, and feel your little fingers being stretched and pulled upward. Do it slowly in coordination with your breathing. You may feel a slight stretching and pulling sensation on the sides of your body. 10 to 15 times constitutes a cycle.

Purpose:

You can also do side stretches easily while sitting in bed. Stretch your body upward with a slight side bend, which feels like someone is pulling you. This can help relax tight muscles in the sides and back.

Exercise 4／Abdominal Exercise

Time: Starts around the fourteenth day after delivery.

practice:

Lie on your back with your knees bent to keep your body stable. Coordinate your breathing and slowly push your feet out as you exhale. Feel your stomach begin to tighten and your body and waist remain stable. When pushing your feet outward, you must feel that your body and waist are in a stable state. If you push too much or the range of motion is too large, which causes your body to be unstable, it is not suitable. 10 to 15 times is a cycle.

Purpose:

The main purpose of exercising after giving birth is to regain the body's original strength to support and protect the body. When the abdominal strength is restored, it will help alleviate the problem of lower back pain and of course make the abdomen tighter.

To be continued...

※The original article was published in the June 2015 issue of Mom and Baby Magazine.

※For more exciting content, please visit [Mom and Baby Pregnancy Life Network].

※This article is authorized to be published by "Mom and Baby Magazine" and is prohibited from being reproduced without consent.