For any woman, even those who have given birth before, bearing a child is a serious and powerful burden on the body. During pregnancy, not only the work of internal organs changes, but also their location in the body. In order for the organs and systems to be able to fully recover and come to their senses, a woman must be patient and in every possible way begin to support her body with the help of special sets of gymnastic exercises that will help strengthen the muscles of various parts of the body. It is important to understand the principle of therapeutic exercises in the postpartum period.
Why exercise
During childbearing in a woman's body, under the influence of hormones, some tissues in the pelvic area soften - this helps to ensure that the child has a quick and easy passage through the pelvic floor during labor. After the birth of a child, a woman's body begins a slow recovery, but the muscles of the pelvic floor at this time remain soft.
The state of the pelvic floor muscles directly depends on the sphincterurethra, vagina and anus. To strengthen the muscles and improve their condition, it is important for a woman to start doing special exercises that are not difficult and are suitable for almost everyone. If you do not start postpartum gymnastics for the pelvic muscles, then soon a woman may experience such a complication as urinary incontinence.
Effect
Postpartum rehabilitation gymnastics provides the woman's body with the following effects:
- Strengthens the pelvic floor muscles.
- Supports the posterior wall of the uterus.
- Strengthens the muscles of the back, which helps a woman not feel discomfort while feeding the baby with milk and carrying it in her arms.
- Improves the sensitivity of the genitals during intercourse.
- Relieve annoying back and shoulder pain.
When to start
Postpartum gymnastics (photos show that the baby is not a hindrance to exercise) to restore the muscles and body of a young mother should begin immediately after her he alth improves after the load during childbirth.
If after pregnancy the woman did not experience any complications or did not have a caesarean section during childbirth, then you can start doing gymnastic exercises immediately after the birth of the baby. It is better to start a course of postpartum exercises within the first four months after the birth of the child, and finish at about a year. It is important to exercise daily.
Functionality of all exercises
For starters, a woman must understand exactly why she needs postpartum restorative gymnastics. It is important to remember that different sets of exercises are very different from each other in terms of effectiveness and functionality.
Some of them help you lose weight quickly, others are aimed at strengthening intimate muscles, and others help eliminate tension in the spine. After determining the goal of gymnastics, one should not try to complete all the proposed exercises on the first day. Training should be measured and not overload the woman's body.
Strengthening the muscles of the uterus
The size of the uterus during childbearing increases several times. After the baby is born, it is important for the vagina and uterus to recover to normal size. Postpartum gymnastics to reduce the uterus can help with this. You can start exercising immediately the day after the birth of the baby, if postoperative sutures were not placed on the stomach.
As a result of gymnastic exercises, the uterus quickly normalizes its size, lochia disappears, the woman gets rid of discomfort and possible complications. However, postpartum exercises for the uterus will help strengthen the muscles of the pelvis, support the back wall (which is very stretched after childbirth), and also improve sensitivity during intercourse.
For weight loss
During gestation, every girl begins to gain weight. After the birth of a child, extra pounds and body fat on a woman’s body go farnot always. At the same time, a woman can notice a sagging belly, characteristic sides, large hips. To improve the appearance of the figure and bring it to its previous state, it is important to choose special gymnastics. Gymnastics after childbirth for weight loss will help eliminate excess weight not only in general, but also in certain parts of the body.
Strengthening back muscles
After the birth of a child, a woman has to regularly feed him, carry him in her arms, fiddle with heavy objects (for example, a stroller, a bath tub). Breastfeeding in this case only loads the back. To strengthen muscles and get rid of severe pain, eliminate fatigue and tension in the spine, you should use postpartum weight loss exercises designed specifically for this area of the body.
Breast Reconstruction
Every woman knows that breastfeeding greatly affects the shape of the breast, changing it not in a positive direction: it begins to sag, loses its former elasticity and attractive appearance.
To tighten the mammary glands and return them to their former shape, a special course of gymnastic exercises is used. In this case, a woman should not wait for the end of lactation: it is important to start performing such exercises every day while breastfeeding the baby.
Better feet
Specialists have developed special exercises that help prevent the process of vein expansion, eliminate discomfort and discomfort in the legs.
Gymnastics for recovery after childbirth is very important for every new mother. A woman should find time for herself and start doing gymnastic exercises daily, despite fatigue and a possible bad mood. To achieve the best result, it is very important to follow the basic recommendations of the doctor. Uncontrolled and improper physical education can not only have no effect, but also provoke complications.
In the normal state, the weight of the uterus should not exceed 50 grams, and the length - 8 centimeters. Before the onset of labor, such parameters begin to increase several times: the weight begins to reach 1200 grams, and the length - up to 39 cm. Postpartum gymnastics for the abdomen and uterus will help the body quickly restore its previous size.
Main recommendations
So that postpartum abdominal exercises in the first days do not harm the woman's body, but bring the desired effect, it is important to go to the doctor before it is carried out, which will determine exactly whether it can be done at all. If during childbirth a caesarean section was performed, sutures were placed (this includes both internal and external), any pathologies occurred at the birth of a child, then the exercise course cannot be started immediately - only after a certain amount of time has passed.
If a woman after childbirth has no medical contraindications to doing gymnastic exercises (suturing, postpartum trauma), then on the 2-3rd day, doctors are allowed to start exercising.
Before the eventgymnastics, it is important to consult a doctor who took delivery of a woman. It will help determine exactly whether recovery exercises should be performed and which exercises are best included in it. The specialist will answer all your questions and give useful recommendations.
You should not do exercises if there is no strength and energy left at all. Gymnastics after the birth of a child should give a feeling of lightness, be a rest against the backdrop of everyday routine.
The duration of any recovery gymnastics will be completely individual. It directly depends on the state of the woman's body. After achieving the desired results of training and strengthening the muscles, you can stop exercising.
The main rule of gymnastic exercises is their regular performance. It is important to engage in such physical education constantly, you can even several times a day.
It is important to remember that gymnastic exercises after childbirth should not be accompanied by any diets and strict dietary restrictions. A woman should balance her diet, add more he althy foods enriched with vitamins and minerals to it. Hunger strikes during this period of time are very dangerous, especially when feeding a child.
All movements should be performed carefully and smoothly, they should not be very sharp or fast. A good effect can be achieved from even breathing.
It is also important to prepare loose clothing that will not interfere with the woman and hinder her movements. Before carrying out postpartum exercises, it is important to feed the baby andgo to the toilet.
If a woman follows all the advice and recommendations of a doctor, then she will not have any problems with the restoration of the body. In this case, the breast will not sag even during lactation, the stomach will quickly tighten up, extra pounds will go away and the uterus will recover to normal size. The most important thing is the selection of the exercises themselves in course gymnastics.
It should be noted that regular exercise after the birth of a child helps prevent the development of endometritis, cardiovascular pathologies and problems with the genitourinary system.
Performing exercises for intimate muscles
The exercise technique is as follows:
- Lying on the bed, rhythmically tighten the muscles of the vagina for several minutes
- After finishing in the same position, you should begin to strain the muscles of the anus (1-2 minutes)
- Next, for a minute, you need to try to alternately strain the intimate muscles.
- After you need to try to reset the muscle wave from the pubic bone to the anus.
- Next, sit down, straighten your back, tighten your intimate muscles, start another wave of muscles, but in the direction from the bottom up. The sensation of muscle contraction should be felt at the navel itself. To do this, you need to make a slow movement of the pelvis forward. Then the muscle wave starts in the opposite direction. Restorative gymnastics will help eliminate the endometrium after the birth of a child.
Exercise for quick weight loss
Exercises to lose weight and eliminate fat deposits in the abdomen:
- To eliminate the stomach afterthe birth of a child, exercises in gymnastics should affect the muscles of the peritoneum and the press. Hands should be placed in front of the chest. Next, body turns are carried out in different directions.
- Next, you should get on all fours, resting your elbows on the floor. The stomach is pulled in to the stop, while counting up to 8.
- Lie on your back (while the surface should be flat and soft at the same time). The knees are bent and the hands are clasped behind the head. Then they make lifts, slowly tear off the shoulder blades and head from the floor surface.
- Lie on the floor. Pull up your legs and cross them on your stomach. The arms remain straight, scattered in different directions. Next, the legs are pulled to the chest so that the buttocks come off the floor. Such exercises have a positive effect on the muscles, strengthening them and preventing them from sagging.
- Lie down. Raise your legs and cross over your chest. Throw one hand behind the head, and stretch the other along the body, trying to reach the foot with it. After a minute, the position of the hands changes.
Back exercises
It is quite difficult to perform gymnastic exercises to restore back muscles: the exercises are difficult, but they bring good results. If a woman has problems with the spine, then it is important to visit a doctor first.
For the exercise you need to lie on your back. The left leg is bent. Take the knee with the left hand. Along with this, the right hand pulls the leg to the groin. The shoulders are pressed to the floor so that they remain motionless and straight. Right leg stays straightposition. The bent leg stretches up to the left shoulder. After the appearance of discomfort, you should immediately relax. The exercise is repeated, but only with a change of foot.
You should lie on your back, bend your knees and turn on your side. Next, get on all fours. Rise to your full height from this position, keeping your back straight.
Lie on your back. Bend the right leg at the knee, bring it behind the left so that the tips of the fingers are under the calf of the left leg. Next, tilt your right knee to the left. Along with this, you should take your left thigh with your hand.
Breathing exercises
Even the simplest breathing exercises after childbirth can have a significant effect. They help restore the body, provide a boost of energy, strengthen certain muscle groups, and make the chest more elastic. Technique:
- On the inhale, round the stomach, on the exhale, pull back.
- While inhaling, round the stomach, count to two. As you exhale, draw in your stomach and count to two. Put your palm on the surface of the abdomen and tighten the abdominal muscles.
Various gymnastic sets of exercises after the birth of a child help to achieve a good result. If you perform the exercises after the permission of the doctor, following all his recommendations, then the recovery of the body will pass in a short time.
