In this article:
It is known that during the postpartum period the body recovers from the stress suffered the day before. In addition, mothers want to regain the physical shape they were in before pregnancy as quickly as possible. To fulfill this desire, you must follow certain recommendations. And exercise after childbirth is one of these recommendations.
Certainly, physical exercise are very useful for the body, but we must not forget about revising the system and diet. During pregnancy and after childbirth, weight tends to increase slightly because the body needs more nutrients for energy supply not only to the mother, but also to the fetus.
Classes in the first weeks
You can ask the question: is it necessary to take any active actions at all to quickly restore the body after childbirth? So, the answer to this question is unequivocal - it is necessary, even necessary.
- the production of hormones responsible for good health and mood increases in the brain;
- body weight is normalized, and the figure acquires the contours characteristic before pregnancy;
- prevention of pain and rapid fatigue;
- increase in vitality.
In addition, systematic training physical culture after childbirth, help smooth out the symptoms of postpartum depression.
As can be seen from all of the above, exercise after childbirth has great value in restoring the body.
Figure after childbirth
When should you do so-called physical therapy? It is recommended to start doing physical exercises already in the maternity hospital. If the birth took place without complications, then you can start exercising within a day after the birth of the child.
It is recommended to exercise several times a day. However, it would be a good idea to consult a doctor about this. If, when performing certain movements, you feel discomfort, then you should stop performing the movements and call a doctor.
You should start with short (approximately five-minute) sessions. Practice in this mode until you are ready to perform more complex movements.
Physical activity after caesarean section
You need to start with simple exercises that will promote recovery and strengthen the abdominal muscles after surgery. It is possible that the stitch may pull while you engage in physical activity, but please note that there should be no pain.
After surgery C-section You may experience increased fatigue, but this is quite natural since you have undergone surgery.
Prohibited exercises
Doctors do not recommend swimming until seven days after vaginal discharge has stopped. If you had stitches or a caesarean section, you should start exercising after you have been seen by your doctor six weeks after giving birth. In addition, it is not recommended to exercise in the knee-elbow position for several weeks, because there is a possibility of developing an air embolism (the formation of air bubbles at the placenta attachment site). There is no need to practice fitness if less than six weeks have passed since the birth of the child.
Where should you start?
The most important movements after childbirth (in the first few days) are exercises that work the pelvic floor muscles (also called Kegel exercises), so it is recommended to start doing them as early as possible. They speed up the recovery of the vagina and perineum. Blood circulation in this area improves, swelling and hematomas disappear faster. When performing Kegel exercises, there is virtually no risk of seams coming apart.
Exercises for the lower abdominal muscles
The lower abdominal muscle is also called the transverse abdominal muscle. It, together with the pelvic floor muscles, stabilizes (supports) the pelvis and back. When these muscle groups are strengthened, the former physical fitness, the stomach becomes flat.
The exercise must be performed lying on your side or back. Inhale, and then as you exhale, tighten your pelvic floor muscles. Imagine that you are trying to delay the process of urination.
When the muscles are contracted, you need to pull the navel inward and upward so that there is a feeling of tension in the lower abdominal muscle. You need to stay in this position for 10 seconds, without holding your breath, and then slowly relax your muscles. Repeat the exercise several times (5-30). Here the lower abdominal and pelvic floor muscles work simultaneously. According to the assurances of the American specialist in the field of gynecology, Kegel, this exercise is an effective prevention of urinary incontinence.
Pelvic tilts
This exercise is very useful as it uses the muscles of the back and abdomen. The movement can be performed lying down, sitting or on an exercise ball.
Exercises for the muscles of the upper back and neck
Since at the initial stage of the baby’s development, parents have to spend a long time in a bent position, exercises for the neck and back are important.
Exercise: you need to sit up straight, cross your arms over your chest, turn to the left, then to the right. Repeat the movement 10 times in each direction.
One more move e: performed from a sitting position, hands connected at the back of the neck. Turn the torso to the sides.
Stand facing the wall, your legs need to be apart and slightly bent at the knee joints. Your hands should rest your palms on the wall, your forearms should be pressed against the wall. We tense our abdominal muscles, as if bringing our right elbow together with our left knee and vice versa. This exercise uses the back and abdominal muscles.
At the same time, bending and turning the head are the main exercises for the neck.
Fitness
This type of physical activity should be postponed for at least six weeks after birth. Fitness is good for your health, but you need to exercise it very carefully during the postpartum period, especially if you had a caesarean section. This applies, first of all, to lifting weights.
Fitball exercises
Fitball is a gymnastic ball that has many positive properties. Simple exercises on a fitball after childbirth are great for lifting your mood and don’t require special effort. You need to sit on the ball and perform springing movements as quickly as possible. Then you can complicate the task: alternate springing movements with pulling your knees to your chest.
Lie down on the exercise ball with your stomach, raise your legs slightly above the floor, start walking on your hands so that the gymnastic ball rolls across your body from your shins to your chest. You can place the ball under your shoulder blades while starting to lift your pelvis. In general, there is large number options for exercises using a fitball. So you definitely won’t face monotonous workouts.
Recommendations for performing exercises during the postpartum period
- When rising from a lying position, you first need to roll over onto your side, and only then stand up.
- It is recommended to lie on your stomach most of the time, as this helps to contract the smooth muscles of the uterus: thus facilitating the outflow of postpartum secretions.
- Try to walk more: walking speeds up recovery processes.
- The exercises must be performed regularly, several times a day.
- Movements must be done smoothly.
- Classrooms must be well ventilated, and the air temperature in them must be at least 18 degrees.
- Exercise after childbirth only in comfortable clothing.
- It is recommended to carry out training after breastfeeding.
It is not necessary to perform exactly the exercises listed in this article. They are indicative, you can modify them, introduce some of your own movements, and experiment. For example, Kegel exercises can be performed in various modifications. By diversifying your workouts, you will enjoy them more.
Thus, physical exercise after childbirth is an excellent tool that promotes rapid regeneration of the body. Before engaging in physical activity, you should consult your doctor. In addition, it is important to conduct self-control. You will be pleasantly surprised how quickly exercise will help you tone up, improve your mood, and prepare your body for further work.
A set of exercises after childbirth
The postpartum period (6-8 weeks after the baby is born) is a period of physical and emotional adjustment. The reproductive organs return to their prenatal state. The family adapts to the arrival of a child in the house. The responsibilities of each parent change to cope with the needs of the baby.
Restoration of the uterus after childbirth
With weak involution of the uterus, ordinary nettle can give a good result. Brew 3 - 4 tablespoons of dry crushed leaves in 0.5 liters of boiling water, leave until cool and let drink half a glass 3 - 4 times a day.
Alcohol tincture of water pepper (pharmaceutical preparation) also helps well.
No less popular among the people is the dead nettle - white nettle. Its flowers are prized. For cold infusion, take 2 tablespoons per 0.5 l boiled water room temperature, leave overnight, filter in the morning and drink half a glass 4 times a day. Or prepare a decoction: 2 tablespoons of flowers per 2 cups of boiling water, cook over low heat for 5 minutes, strain. Drink in small portions throughout the day.
You can also use the herb. Exactly the same decoction is prepared from the dried leaves as from the flowers, and is prescribed in the same dosage. True, its effect is somewhat weaker, but it does not affect blood pressure. Clary flowers are known to help lower blood pressure in hypertension.
A woman should be wary if postpartum discharge remains bloody after a week. In these cases, if nettle does not help, you need to turn to shepherd's purse. An ancient, proven remedy for any bleeding. Let me remind you that the usual daily dose of the infusion is 3–4 tablespoons of the herb per 2 cups of boiling water; wrap the container with the infusion warmly for several hours.
Field grass, also from the cruciferous family, has some similarities with shepherd's purse, a common weed that infests crops, also stops uterine bleeding and is used even for uterine cancer. Brew two tablespoons of dried herbs with a glass of boiling water overnight, filter in the morning, and take from one teaspoon to a tablespoon 4 to 5 times a day.
When bleeding in the postpartum period, blood-red geranium performs well - a beautiful, memorable plant that adorns forest edges and the slopes of wooded hills. A cold infusion is effective: 2 teaspoons of dry herb in 2 cups of boiled water at room temperature, leave overnight, drink in divided portions throughout the day.
Birch leaves collected in early May, while they are still tender and sticky, help speed up and facilitate postpartum cleansing. Once dried, they can be stored for two years. The infusion is prepared from 3 tablespoons in 3 cups of boiling water. Keep in the heat of a stove or thermos for 2 hours, adding a pinch of tea soda. Drink a warm glass 3 times a day, starting from the 12th day after birth - this is what Russian healers recommended to do.
Physical recovery after childbirth
The changes that occur in your body in the first weeks after the birth of a child can cause you to feel uplifted and have a surge of energy, or, conversely, to feel empty and weak.
Most women experience sudden mood swings, and new mothers feel tired and need rest.
Doctors will closely monitor your physical condition immediately after giving birth to assess how your recovery is progressing. Your temperature, pulse, blood pressure, and breathing rate are often measured. The number and nature of lochia (postpartum discharge of mucus and blood from the uterus), the size, density and location of the uterine fundus, the functioning of the bladder and digestive tract are also monitored.
The uterus, in a process of recovery called “involution,” returns to its prenatal size 5-6 weeks after birth. To improve uterine contraction and prevent heavy blood loss at the placenta insertion site, uterine massage is sometimes prescribed, which is carried out by a nurse or postpartum woman independently.
Feeding your baby also causes the uterus to contract.
Significant for a few days after birth, the red lochia gradually decreases and becomes pale pink, and in the next few weeks - whitish-yellowish, white or brown. The discharge may continue for 6-8 weeks.
Postpartum pain, unpleasant and sometimes painful contractions of the uterus after childbirth often occur when you are nursing a child and, most often, if this is not the first birth. To relieve pain, relax and use slow breathing. Postpartum pain usually disappears within the first week.
At the final stage of uterine involution, the cervix returns almost to its original prenatal size, but the external dilatation of the cervix remains somewhat wider.
The vagina gradually acquires its tone, but the labia remain somewhat wider, larger and darker than they were before pregnancy.
The general condition of women after a successful birth is usually good. But it happens that soon some people’s temperature rises to 38°C, sometimes chills occur - this is a consequence of increased muscle work during childbirth. The temperature may be slightly elevated in the first days - this is the body’s reaction to the absorption of tissue decay products on the wound surface of the uterus.
After childbirth, blood pressure may drop. This is not accidental: since the uteroplacental circulation has ceased to function, the uterus contracts, and therefore its blood supply decreases, the body takes emergency measures to get rid of unnecessary amounts of blood. The kidneys excrete more fluid and circulating blood volume decreases rapidly. This is associated with changes in blood pressure. As a rule, it soon returns to normal.
Although the kidneys produce much more urine than usual for several days after giving birth, postpartum women often do not feel the need to urinate and need to be reminded to urinate. Sometimes the urge to urinate occurs under the influence of the noise of water flowing from a tap or pouring warm water over the external genitalia. If you still cannot urinate, you need to resort to a catheter.
On the contrary, after giving birth, many women notice that they have difficulty holding in urine, especially when sneezing, coughing or laughing. This happens if during childbirth the obturator muscle, the sphincter of the bladder, is overstretched.
The following exercises help:
Squeeze the vagina and after 10 seconds relax it; at the same time, the muscles of the vaginal walls are strengthened;
Do not empty a full bladder immediately, but gradually, alternating the release of small portions of urine with squeezing the vagina. After regular exercise, the obturator muscle will become stronger and will retain urine.
In the first days, not everything is fine with the functioning of the intestines. His tone is reduced, digestion is slow, and there is no stool. Therefore, empty your bowels with an enema, laxative, and an appropriate diet. An overfilled bladder and clogged intestines put pressure on the uterus, the outflow of lochia is hampered, and its return to normal size is slowed down.
Sometimes in postpartum women, hemorrhoids become swollen and inflamed. In such cases, chamomile infusion lotions, special rectal suppositories, and Shostakovsky balm help.
In the absence of contraindications (difficult childbirth, perineal ruptures, cesarean section), you need to get out of bed no later than 24 hours after birth and try to restore motor activity as soon as possible. This is a good prevention of thromboembolic complications (transfer of blood clots by blood flow and blockage of blood vessels by them). More likely, independent bowel movements and urination will improve, the stretched anterior abdominal wall will tighten, and the function of the genital organs will be restored.
From the 1st day after birth, you can do physical exercise in the morning. But they shouldn't bore you.
Postpartum rehabilitation gymnastics
Exercising in the early postpartum period really helps the recovery process. It is only important to observe the pace of increasing the load and the variety of exercises. The same exercises and tedious, tedious workouts, on the contrary, can cause a reaction opposite to the expected one.
Four small sets of rehabilitation gymnastics exercises are described below. Choose a complex that you can do calmly and without overexerting yourself.
A few additional tips:
All of these exercises remain relevant throughout the entire postpartum period, and not just in its early phase. They can and preferably be done over a period of 10-12 weeks.
It is best to start exercising on the first day after giving birth.
Exercises should be performed regularly, several times a day, lying on a flat surface (take a small pillow for convenience).
Perform movements slowly, without concentrating, smoothly. By no means harsh.
The room where you practice should be well ventilated. The optimal temperature is 18-20 degrees.
It is necessary to exercise in comfortable clothing that does not restrict movement.
Don't forget to visit the toilet before training.
It is better to exercise after feeding.
Always rise from a lying position by turning to the side.
It is better to lie on your stomach most of the time, thereby supporting the involution of the uterus and reducing postpartum discharge.
Getting up early after childbirth and walking supports recovery processes. Please note good production stop and especially “rolling” from heel to toe.
1st set of exercises
Exercises to prevent thrombosis. You can start exercising on the first day after giving birth.
Starting position: lying on your back, both legs bent at the knees. We straighten our legs so that the knees with their lateral parts do not come off each other. Squeeze your toes 10 times slowly and strongly (“retract your claws”) and release again. Let's straighten one leg. Slowly and firmly pull the sock toward you 10 times, and then back. They changed the leg. Let's do the previous exercises with both legs, without lifting them, but simply stretching out on your back.
Addition: If you had varicose veins or leg pain during pregnancy, use special elastic leg warmers or stockings.
2nd set of exercises
When performing these exercises, you need to breathe from the lower abdomen. You can start exercising on the first day after giving birth.
Starting position: lying on your back, both legs bent at the knees. Hands are placed on the lower abdomen.
Slowly inhale through your nose, and then just as slowly exhale through your mouth to “haaaaa.” The abdomen rises during inhalation, then during exhalation we help it slightly with our hands, moving our palms in the direction from the pubic bone to the navel. We don’t press, but simply stretch our hands along the lower abdomen.
Then let's turn on our side. The head, chest and pelvis lie on the same line (you can use a small pillow or cushion under the neck), knees are slightly bent. The upper hand rests on the lower abdomen. And we repeat again breathing exercises with your stomach, stretching your hand as you exhale in the direction from the pubic bone to the navel (in essence, we move the pelvis forward, without bending the torso).
To increase the tension force, say “pfff” or “puuuh” as you exhale, imagining that your stomach is compressing like a sponge.
Then they turned over on their stomachs. Place a small, dense pillow under the lower abdomen. It is important that there is minimal or no pressure on the chest. We breathe from the bottom of our belly. And again, when exhaling (to “haa”, “pff” or “pooh”) we again move the pelvis forward.
3rd set of exercises
The main load of these exercises is aimed at the muscles of the perineum and pelvic floor, so be careful when performing the exercises, or move on to an easier complex.
One of the functions of the pelvic floor muscles is to support internal organs: uterus, bladder, intestines. During childbirth, the “holding” muscles of the urethra, vaginal opening and rectum are greatly stretched. The sphincters weaken and problems begin to control urination and bowel movements. If an episiotomy (perineal incision) was performed during childbirth, then it is advisable not to perform this set of exercises until the suture has healed, because the load can be very strong. In this case, it is advisable to perform a set of “soft” exercises while lying on your stomach.
Lying on the bed or sitting in a chair, we try to alternately strain the muscles of the vagina and anus. As if “blinking”. At first, it may seem like alternating reductions are impossible, but this is not the case. Soon you will be able to separate muscle tension. As soon as we learn to separate the “blinking”, we will try to use our muscles to draw a “wave” from the anus to the pubic bone. This exercise is also an assistant in the treatment and prevention of hemorrhoids. And while doing the exercises, you must definitely monitor the muscles of your mouth. The tongue, palate, lips should be relaxed. This will help you relax your perineum and make your breathing soft.
The next exercise is best done half-sitting or sitting. We try to slowly, by tensing the muscles of the perineum and pelvis, pass the wave from bottom to top, through the pubic bone to the navel, making a slow movement of the pelvis forward. Slowly up, and then calmly back. In this case, you need to breathe evenly, without holding your inhalations and exhalations.
But please do not try to give your muscles an increased load. Exercises should be performed easily, as if playfully.
4th set of exercises
In it, breathing control and stress on the pelvic floor are complemented by abdominal muscle training. Please note - all exercises are done with exhalation and gentle tension of the pelvic muscles.
Starting position: lying on your side, head, chest and pelvis lying on the same line. Knees bent. One arm is bent at the elbow and lies under the head. With the other hand we rest on the bed at the level of the navel. It is best to clench your palm into a fist. As you exhale, slightly raise your pelvis, resting on your fist. Repeat several times, then do this exercise lying on the other side.
Starting position: lying on your back, legs bent at the knees. The toes are pulled up. While exhaling, we begin to stretch our toes toward ourselves, raising both arms alternately to the right or left side. There is no need to lift your chest or lift your heels off the plane.
Starting position: standing on all fours (the exercise can also be performed in bed). Head, upper part the torso and pelvis are on the same line. The knees are placed a short distance apart. While exhaling, we draw in our stomach and increase the tension by slightly raising our left knee and right palm. Then we changed the “diagonal” (raise the right knee and left palm).
Next is one of the most “tedious” exercises of the complex: standing on all fours, feet lying flat, while exhaling we try to straighten our knees as much as possible without bending our back, trying to keep it as straight as possible. The bulk of the body weight during this exercise will press on the palms and back side feet.
Starting position: lying on your side, knees bent. The upper arm lies calmly along the body, the lower one creates emphasis on the plane. While exhaling, we tighten our stomach and lift our torso. Then we repeat the exercise on the other side. Please note that on one side the stomach will protrude more than on the other - this is a normal situation (depending on the intrauterine position of the child). On the side where the “overhang” is greater, the exercise should be performed more often.
Now an exercise to stabilize the abdominal and back muscles. Starting position: stand facing the wall, legs apart and slightly bent at the knees. Hands rest against the wall with full palms, elbows are also pressed against the wall. While exhaling, mentally move both elbows to the navel. Then we change the exercise: again mentally move the right elbow and left knee towards each other. Then with the left elbow and right knee. No actual movements need to be made.
First difficulties after childbirth
A young mother should not be left alone for a long time with this tiny crying lump immediately after returning home. After all, many problems immediately arise: how to feed, how to swaddle, how to bathe. It’s good if at first there is an experienced woman nearby - a mother or mother-in-law, who will help you get used to the new role.
Well, what if the young mother is left alone? Sometimes an apartment in such a family turns into a laundry factory, a drying room, an ironing room, or a storage area for dirty linen and dirty dishes. Indeed, without the skills to care for a child while simultaneously managing household, without clear planning of household chores, determining their priority and sequence, it is impossible to be a good housewife, loving, caring mother and wife. Bath, change, wash, iron, feed, put to bed, cook, clean the apartment... The head goes all around! Where can one remember about one’s husband and one’s own appearance?
It is not surprising that many young mothers cannot withstand such stress and soon begin to experience chronic fatigue, they are constantly sleepy, apathy and even indifference appear. What to do? Where is the exit? Unfortunately, there are no ready-made recommendations; it all depends on the conditions prevailing in a particular family. However, some advice can be given - both to the young mother, and to the people around her, and (above all!) to the young father.
In the first few weeks after the birth of a child, many women worry excessively about it. It seems to them that they cannot cope with their maternal responsibilities, and they feel insecure and are in constant tension. Either they are upset because of any spot on the baby’s skin, or they think that he is sick, or he sucks poorly, or he cries a lot. Such mothers often go to the baby's crib when he is sleeping and listen to whether he is breathing.
Excessive concern of the mother during the newborn period of the child is apparently a necessary biological program provided by nature. She makes even the most carefree and frivolous mothers take their responsibilities more seriously. The first weeks of a child’s life are a truly difficult time - the newborn adapts to new living conditions, and you gain experience in motherhood, learn to understand and care for the child. Closer to 3 months, difficulties are left behind, the baby becomes calmer and cheerful, capable of rewarding all the recent worries with a smile, joy and genuine pleasure from communicating with you.
Another problem: you have heard a lot of talk about raising children, read some special literature, but due to lack of experience, you don’t know where to stop and what rules of care and upbringing to follow.
Believe me, it is better not to take literally everything that your family and friends advise you. Don't be afraid to trust your common sense, and don't intentionally make raising your child more difficult. Follow your intuition and follow your doctor's advice whenever possible. Remember: the main thing the baby needs is your love and care. Every time you take a child in your arms, even if at first not very deftly and confidently, feed, bathe, change him, talk to him tenderly, smile at him, the baby feels your care and tenderness, feels needed and loved. And this is the main thing that he biologically needs for human and cultural development.
Sometimes mothers take motherhood too seriously and see only responsibilities in it. But this is also an incomparable joy. Try to enjoy everyday communication with your baby, from observing the changes that happen to him, the manifestations of more and more new opportunities, abilities and skills. Let this become your life attitude.
Let's talk separately about the relationship between spouses. The husband's reaction to the birth of a child can be complex. On the one hand, this is certainly joy. But, on the other hand, there is also a subconscious feeling of being useless. Outwardly, this feeling can manifest itself in excessive irritability, a desire to spend time in the company of friends, outside the home, even in showing signs of attention to other women.
A young father must remind himself that his wife has a much more difficult time, since all the worries and concerns about the baby, enormous nervous, physical and mental stress, fall on her shoulders. It is at this time that the wife needs help, moral support and love from her husband. By helping his wife with housework and child care, the young father will feel needed, family ties will be strengthened, and his wife will appreciate his care and participation.
There are men who are sure that caring for a child is not a man’s job. This is wrong. Scientific data show that spiritual closeness, mutual understanding, and friendly relations between father and children develop more easily in those families where the father participates early, from the first weeks, or better yet, days of the child’s life, in caring for his son or daughter.
The father needs to at least from time to time feed the child himself from a bottle, from a spoon, wash his diapers, communicate with the baby every day, play with him. Most fathers prefer to walk with their child when he is sleeping and not showing any signs of activity. This is not enough for the father to develop a close relationship with him. The mother sometimes needs to leave the child with the father so that he can take care of the baby, at least for a while while the mother is in the store or at the doctor. Only by entering into communication with the child will the father feel the “taste” of parental love.
A set of health-improving exercises performed by a woman during the postpartum period
Exercises can be done within a few days after giving birth. If there are stitches, then the exercise is done only with abdominal breathing or full yogic breathing, if you are proficient in it.
Therapeutic effect:
energizes and cleanses the blood;
gently massages the abdominal organs;
improving blood circulation, prevents the formation of blood clots and blood stagnation.
After several days of abdominal breathing, we move on to a set of exercises performed every day.
Exercise 1
Starting position: sitting in bed.
Execution:
tense all muscles, including the stomach, buttocks, thighs, and anus;
inhale when tense, exhale when relaxing;
then move your shoulders back and up in a slow and gradual movement;
lower your shoulders;
make 5 circular movements with your shoulders;
after moving backwards, move your shoulders forward: at this time your shoulders move forward, down and back. The arms hang softly; they should not move independently of the shoulders;
then rotate your shoulders alternately - almost like swimming on your back, but without the arms. When the left shoulder goes back, the right shoulder moves forward.
Therapeutic effect:
The vertebrae rotate in their sockets, blood circulation increases, and this prevents the curvature of the spine.
Exercise 2
Execution:
Move your toes up and down several times;
then rotate your feet a few circles to the right, a few to the left;
then raise and lower your foot several times, training your ankles;
With your feet below your knees, make a movement as if you want to shake something off your feet, first with one leg, then with the other leg.
Exercise 3
Starting position: sitting with legs extended, hands on hips. Execution:
take a few “steps” with your buttocks forward;
then take “steps” back.
Exercise 4 Execution:
raise your arms, bent at the elbows, to the sides and try to bring your shoulder blades together, squeeze them more tightly;
put your hands down;
repeat several times.
Exercise 5
Starting position: sit down, bring your feet together and grab your ankles with your hands. Execution:
Rock from side to side, massaging your buttocks.
Therapeutic effect:
improves blood circulation in the anus, perineum and vagina.
Exercise 6
Starting position: arms extended to the sides.
Execution:
rotate your hands in small circles forward, increasing the diameter of the circle;
then rotate back, making the circle smaller. Therapeutic effect:
the mother's figure is quickly restored;
exercise is important for the child’s health, since he feeds on mother’s milk, and the quality of milk depends on her physical and mental state;
also directly favor milk production;
the genitals quickly begin to return to their original position and size;
other abdominal organs that were displaced by the enlarged uterus, and the muscles of the abdomen and pelvis, which were greatly stretched, also return to normal faster;
prevent the formation of blood clots and blood stagnation in the uterus and veins;
help with constipation.
A set of exercises that restore the figure, prevent the formation of fat and are performed by a woman after giving birth to a child.
During pregnancy abdominal muscles stretch to accommodate the growing uterus. After the birth of a child, they remain enlarged and, if nothing is done to prevent this, they sag due to loss of tone, and fat accumulates in them. You can combat this with pelvic floor exercises. After all, pregnancy does not necessarily have to spoil a woman’s figure. If a woman consciously trains using certain exercises, her figure after childbirth should remain unchanged.
Exercise 1
Starting position: lying on your back.
Execution:
inhale and pull your knees towards your stomach;
exhaling, slowly lower them, feeling the pressure in your stomach.
Exercise 2
Starting position: standing, arms above your head.
Execution:
inhale and stretch your arms up, tensing all your muscles, including your stomach;
As you exhale, relax.
Exercise 3
Starting position: standing, arms along the body.
Execution:
inhale and lift your head alone, feeling the tension in your abdominal muscles;
As you exhale, relax.
Exercise 4
Starting position: standing, feet shoulder-width apart, arms along the body. Execution:
bend over and reach your right foot with both hands;
then straighten up, spread your arms to the sides and at the same time bend back;
repeat twice;
then do the same on the other side.
Exercise 5
Starting position: the same. Execution:
leaning back and leaning on your elbows, vigorously touch your right shoulder with your right knee several times;
then do the same with your left foot.
Exercise 6
Starting position - standing, legs apart, hands on the back of the thighs. Execution:
lean forward, reach your right knee with your head;
straighten up and take out the left one. When bending, your hands should slide along the back of your leg to your ankles.
Exercise 7
Starting position: clenched fists in front of the chest.
Execution:
holding clenched fists in front of your chest, spread your arms, as if overcoming resistance, to the shoulder line;
bring back;
repeat. Exercise 8
Starting position: standing, arms along the body. Execution:
clench your fists and bring them together in front of your chest in one fell swoop;
lower your hands and bring them together again. Exercise 9 Execution:
make a movement with your hands as if you are breaking a rope, tensing your chest muscles;
relax;
repeat.
Exercises to return the vagina to normal size
After giving birth, you should avoid sexual intercourse for 3 months, as it takes time for the vagina to return to normal size (about 100 days). This is important for both spouses, otherwise the vagina will remain stretched and never gain
its normal value, which will affect the degree of sexual arousal.
If such a restriction is impossible for spouses, then a woman needs to do the following exercises every day a few days after giving birth for 3 months:
Exercise 1
Starting position: squat down.
Execution:
Exhale deeply and at the same time slowly and smoothly contract the anal muscles. These contractions should be felt in the perineal area;
hold your breath for a few seconds and take a slow breath, relaxing the muscles in the anus;
this alternation of contractions and relaxations with inhalation and exhalation should not be abrupt.
Attention to the perineum.
Initially, perform 4 movements a day for 5 seconds for each contraction and relaxation. Gradually bring total number reductions up to 10-15.
Exercise 2
Starting position: sitting or lying down.
Execution:
squeeze the muscles of the buttocks, connect them tightly, tighten so that you feel that your hips have become smaller.
Therapeutic effect:
strengthens the vaginal muscles;
help avoid hemorrhoids, which often appear after childbirth;
have a massaging effect on the rectum.
Returning to the previous shape and size of the body after childbirth is a problem not only for those who play sports professionally, but also for everyone who keeps up with the demands and demands modern life. The answer to the question of what sports you can do after childbirth is of interest to most young mothers.
What to choose and how to perform exercises to get maximum results? “Three pillars” in the matter of sports after childbirth: the desire to regain their previous shape, consistency in training, and a gradual increase in physical activity.
Carrying a child reshapes a woman’s entire body in favor of the full development of the baby.
The level of estrogen and progesterone, the main female hormones involved in metabolic processes, drops. This leads to rapid accumulation of fat.
Weight gain is also explained by possible edema, increased blood volume, increased mass of the mammary glands, and the growth of the child and the surrounding membranes.
After childbirth, a considerable part of the weight gained by a woman is lost due to:
- loss of amniotic fluid and a certain amount of blood;
- weight of the born baby;
- discharge of the placenta.
If you expectant mother there was swelling, it subsides during this period as it becomes easier for the kidneys to work. But the fat layer will not disappear on its own.
Exercising after childbirth is the push that will allow you to lose “excess” in your body. short terms, after all strict diets Not recommended for nursing mothers.
When can I start classes?
It is not difficult to determine the period when you can play sports after childbirth - focus on the well-being and condition of the body.
Physical education should be done from the first days after childbirth, increasing the load on the body gradually and carefully. Some useful tips:
- Empty your bladder before exercising;
- do exercises after feeding the baby;
- Make sure that the room temperature at the time of class is 18–20 degrees;
- choose loose clothing that does not restrict movement;
- after each group of exercises, you need to lie on your stomach, this helps to speed up the contraction of the uterus and reduce the volume of the abdomen;
- move smoothly, as if in slow motion, without sudden lunges.
For women who are accustomed to an active lifestyle and want to return to society as quickly as possible, the question is: “Sports after childbirth, when can I start?” is of fundamental importance.
We offer a set of simple exercises for those who want to improve their appearance in accordance with modern requirements. If there are no complications, you can start training after being discharged from the hospital. They are carried out in a lying position (on a bed or mattress).
A set of simple exercises:
- Hands lie along the body. We exhale - we pull our stomach in to the limit. Inhale - relax.
- Lying position. The knees are bent, exhale - the pelvis rises, inhale - lowers.
- Lying on the bed. Hands to the sides. Raise the chest, trying to close the shoulder blades without lifting the head from the pillow. Exhale – return to the starting position.
- We lie on our stomachs. Bend each leg at the knee alternately 10–15 times.
- Lying on your back, perform the “bicycle” exercise. When we get tired we finish.
- We grab the side of the bed with our hands. The knees are bent. Without lifting your feet from the mattress, we alternately tilt the legs closed together to the left and right 5-10 times.
- Rotation of the feet raised above the abdomen. 10 times with the left foot, 10 times with the right.
- Rolling on the bed. Turn sideways first to the left several times, then to the right.
Even those who were professionally involved in sports before giving birth should not overdo it from the first days. Everyone needs to start the same way, gradually increasing the load.
What sports are allowed after childbirth?
Medical experts do not advise starting sports immediately after giving birth. For some it takes one month to recover, for others even a year is not enough.
What you need to consider when deciding what sports you can do after giving birth:
- age;
- state of the body;
- Availability of conditions for studying at home.
The ideal solution for body shaping is dance. Oriental dance abdomen is specially designed for “sculpting” shapes in problem areas. Soft, smooth movements of the arms, legs and torso are an excellent way to restore blood flow in the joints of the limbs and strengthen the muscles of the chest and arms.
Swimming. You can swim 2-3 times a week if the uterus does not bleed and there is no pain. Water is a universal natural trainer that makes the muscles of the legs, arms, and torso work. It is in water that the highest “return” of calories is achieved!
Each exercise for various problem areas is repeated 5 to 10 times. Training in the pool should begin with 15-20 minutes, gradually increasing the load and training time up to an hour.
Pilates is a gentler form of fitness that can be done at home. Constantly practicing this sport engages the abdominal muscles, making it perfectly elastic and rigid with regular exercise. Exercises for the spine form a graceful posture and remove lateral deposits in the waist and hips.
What sports are contraindicated after childbirth?
For some women, the question is: “Sports after childbirth, when to start”? has a special pungency. These are female athletes, their recovery time is reduced to several months, after which they begin active training again.
In some cases, this is acceptable, but medicine is against the hobby of weightlifting, long jogging, tennis, and cycling.
Don't forget that main task for a young mother to raise a healthy baby. Each woman should independently create a schedule for herself when she can start playing sports after childbirth, balancing her capabilities and strengths.
Useful video: regaining your figure after childbirth (set of exercises)
Replies
Greetings, dear readers of my blog! Today my article is devoted to a topic that will not leave indifferent those of you who have experienced all the phobias associated with changes in the body before and after childbirth. First of all, fears are associated with a changed figure. Of course, pregnancy and childbirth - natural processes in the life of a physiologically normal woman. But is it normal that a slender girlish figure after childbirth disappears behind a sagging belly, thick hips and shoulders? Ubiquitous statistics indicate that a third of divorces in young families occur due to the transformed figures of women after childbirth. Alas, men love with their eyes. Are there any radical means to solve this problem? There are no radical ones. There are special exercises that will help you get back to normal after childbirth in a short time. So, recovery after childbirth is a set of exercises , and everything connected with it is in this article.
After childbirth, the uterus retains a volume corresponding to four months of pregnancy. This is a rather convex tummy and only after two months the uterus returns to its pre-pregnancy state. Such a big belly after childbirth can be for three reasons:
- Severely distended uterus;
- Accumulation of fat during pregnancy in the abdominal area;
- Significantly stretched muscles belly.
In order for the uterus to recover faster after childbirth, gymnastics is necessary, which is easily performed by a woman at home:
Breathing exercises
- Lying on your back, alternately pull the toe towards you and away from you. Repeat several times. Breathe deeply;
- While inhaling, perform a contraction muscles pelvis At the same time, hold your breath, counting from 1 to 7. Relax as you exhale. Repeat up to 12 times.
Kegel exercises
These exercises are not only shown for the uterus, but also for other internal organs: kidneys, bladder, intestines. The fact is that stretched muscles of the pelvic floor and abdomen cannot hold these organs in their normal position, which is fraught with their prolapse and other problems.
Place your hands on your stomach and suck in air through your nose. At the same time, inflate your stomach. As you exhale, contract the vaginal muscles and tense, as if stopping the flow of urine when urinating. Remain in this position for up to five seconds. Repeat up to ten times. By practicing several times a day, this exercise will become easy to perform. It not only improves blood circulation in the pelvic organs, but also promotes faster contraction of the uterus.
Gymnastics for the abdomen
To remove belly fat and quickly restore his muscles, you must perform the following exercises:
- Press tension. It can be performed sitting or standing and while breastfeeding . You need to pull in your stomach and hold it in this position for 20 seconds. Repeat several times;
- In a lying position, you need to raise your pelvis with your knees bent. Hold for 20 seconds. Repeat several times and gradually lengthen the time of holding the pelvis in weight;
- Wall squats are a great exercise. for the press. Stand straight up against the wall with your shoulders pressed against it. Slide smoothly down the wall to a squatting position. After holding for 20 seconds in this position, slowly climb up the wall again. Repeat several times;
- The plank is an exercise not only for eliminating the abdomen, but also for losing weight. It strengthens the muscular corset of the back and pelvic muscles. In addition, it involves the muscles of the legs, arms and neck. Lying on your stomach, stand on your forearms so that they create a right angle with the floor. Rise up on your hands and toes and stay there with your back straight for 30 seconds. Each time the duration of the plank can be increased.
Exercise vacuum
This exercise is great for getting rid of belly flop and fat loss. from the sides.
- Lying on your back with your knees bent and your arms spread to the sides, you must first take a few breaths and exhales;
- When inhaling, the ribs of the chest should diverge greatly, and when exhaling, return to their previous position. You need to take such a deep breath that the ribs move apart, and as you exhale you need to prevent them from returning to the opposite position. In this case, the stomach is pulled under the ribs. Hold this position for 10-15 seconds;
- Repeat several times.
Fitball
Fitball - exercises on the ball. They help strengthen your abs and get rid of excess fat on the sides.
- Plank on the ball. Your feet should be placed on the ball and your hands should be on the floor. Straighten up and hold the plank for several seconds;
- Standing on the floor, lift the ball up with both hands with straight arms. Having raised, slowly lower your hands with the ball, while bending your torso by tilting your hip joints. Repeat several times;
- Lie on the ball with your back and try to bring your lower ribs closer to your pelvic bones. At the same time, stay on the ball with your legs apart.
When to start postpartum exercises
To say exactly When can you do exercises after giving birth?, the woman’s attending physician may say. But, if the birth was normal, without complications from the perineum, then the physical Exercises can be started already on the second day. They will have a beneficial effect on the tone of the uterus and its faster cleansing of bloody discharge. These exercises can be done while lying on the bed. After discharge from the maternity hospital, exercises should become systematic so that the body recovers after childbirth in a shorter time and congestion does not develop in the pelvis.
- For weight loss;
- To contract the uterus;
- To strengthen the press;
- To strengthen the chest. It must be borne in mind that chest exercises can be done after finishing breastfeeding;
- To strengthen the back muscles;
- Breathing exercises.
A set of exercises from Cindy Crawford
In conclusion
Postpartum gymnastics not only restores a woman after childbirth physically, but also emotionally. Many young women, after such a serious ordeal as childbirth, become depressed. It is gymnastics that helps to get out of this state. But getting to gymnastic exercises You need to be attentive to yourself - listen to your body. Don't push yourself to the point of exhaustion. This approach can give exactly the opposite results. You should not choose recovery complexes on your own. It is better to consult your doctor.
So, dear visitors of my blog, I will be very glad if my article helped you accept the right decision for recovery after childbirth. If you perform the simple exercises given in the article at least once a day, you will quickly get a positive result.
Physical activity is beneficial both during pregnancy and the postpartum period. Exists therapeutic exercises, which can be done the very next day after giving birth (provided that there are no complications and the woman feels normal). Exercises after childbirth promote the healing of perineal sutures, help the uterus return to its normal state, restore the muscles of the perineum and pelvic floor, and improve stool and urination (one of the most common problems in the postpartum period). A good outflow of lochia is ensured, the discharge does not linger in the uterus, thus reducing the risk of complications associated with stagnation of bloody discharge (which can result in cleansing). In addition, these simple exercises for a healthy person will tighten the abdominal wall and accelerate the convergence of the so-called white line of the abdomen (divides the abdomen into two halves; during pregnancy it diverges, allowing the abdomen to “grow”). In some maternity hospitals, such exercises are mandatory for a woman’s postpartum recovery, and doctors not only recommend, but require their implementation.
Svetlana:“After the birth, the baby was taken to the children's department and kept there almost until discharge (there were problems with the physiological jaundice of newborns). I had nothing to do, and I lay in bed, reading a book, getting up only when I needed to visit the baby or eat. One day, a nurse came into the room and sternly asked if I was doing the exercises, the list of which was hanging on the door of my room. To my words that I don’t do it and that I actually had an episiotomy, she just as sternly replied that if I don’t want to go for curettage after the control ultrasound, then I should do the exercises. Crude, but effective. An ultrasound showed that everything was normal. But my friend from the next ward could not avoid this; she did not do any exercises, although I told her about them. I don’t even know what would have happened if she had done these exercises, but they certainly didn’t bother me.”
Below is approximate complex exercises that can be performed already on the second day after birth. Start exercising gradually. On the first day, do two types (do them several times a day). Then add one or three at a time. Start with exercises in a lying position. Listen to yourself. If you are not comfortable, do not do this exercise. If you feel dizzy while walking on your toes, don’t walk on your toes. Perform exercises in a lying position without getting out of bed.
- Lying position. Hands along the body. Suck your stomach in as you exhale and relax
- Lying position. Legs are bent at the knees. At the exit, the pelvis rises. On inhalation it goes down.
- Lying position. Hands along the body, holding the sides of the bed. Legs are bent at the knees, feet pressed to the surface. As you exhale, turn your knees to the sides without lifting your back off the surface. The knees are in close contact. Repeat the movement in the other direction.
- Lying position. Hands to the sides. As you inhale, the chest rises, the shoulder blades move together, while the head and sacrum are pressed to the surface. As you exhale, return to the starting position.
- Lying position. Legs are bent at the knees. As you exhale, lift your leg up, and as you inhale, return to the starting position. Do the same with the other leg.
- Pronation". Alternately bend your knee, first one leg, then the other. Do this exercise 10 times with one leg and the other. Then remain in the prone position on your stomach for another 5-7 minutes (this has a beneficial effect on the uterus and its return to normal).
- The well-known “Bicycle” exercise. Just don’t burden yourself, “pedal” for fun!
- Standing position. Hands on the belt. Walk on your toes for one minute.
- Standing position. Hands on the belt. As you exhale, bend to one side, and as you inhale, return to the starting position. Do the same in the other direction.
- Standing position. Hands along the body. As you exhale, bend forward, letting your arms hang down. While inhaling, return to the starting position.
It is no secret that physical activity contributes to the production of the “happiness hormone” - endorphin. Many women complain of a depressed mood in the maternity hospital. Of course - fatigue, a new environment (most often not particularly comfortable and cozy), stress from feeling in new role(applies to first-time mothers)…This set of exercises will come in handy!
Victoria:“I was very sad in the maternity hospital, I incredibly wanted to go home, to my husband, to my native walls. I don’t know what this blues was connected with, maybe with postpartum depression. Out of boredom, I started doing the exercises; I found leaflets with instructions in the lobby of our department. Firstly, I began to feel better, as if my body had awakened after a long sleep, secondly, time did not drag on so painfully, thirdly it was not so boring. To discharge from tears and bad mood not a trace remained."
Besides everything else physical activity improve appetite and normalize sleep. Despite the fact that the above complex postpartum exercises It seems too simple, this is exactly what a body weakened by pregnancy and childbirth needs. Don't be lazy, start your journey healthy image life and getting in shape now!
P.S. You can print out the list of exercises and put them in the bag you prepared for the hospital. After discharge, continue to perform these exercises, preparing yourself for more intense training aimed at correcting your shape.