Sports movements after childbirth

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Sports movements after childbirth
In order to strengthen and return the strength of the abdominal muscles and other parts of the body as quickly as possible, exercise is recommended after childbirth.
Some doctors prefer 1-2 days after giving birth and others prefer one week to 10 days later. The best time depends on the condition and mood of the woman after giving birth.
-Exercises: First day: The first exercise is: sleeping on the stomach. To prevent pressure on the chest, place a pillow under the abdomen. It will be half an hour on the first day and an hour and a half on other days. You can contract the muscles of the abdomen, hips and legs for 6 seconds and then return to the original position.

  • Second day: contract the abdominal and hip muscles about 30 times or any number while you are standing.
  • In another exercise: lie on your back. Bend the legs from the knees and then place the hands on the abdomen and try to contract the abdominal muscles. Contraction makes the lumbar cavity disappear. To understand it, if you put your left hand under the waist, the contraction will cause the waist to press on the hand.
  • Third day: Lie on your back on the ground or bed. While the body is straight and stretched, bend one leg from the knee and return to the initial position.
  • Leg lifting exercise: Lie on your back. The body is straight and stretched, lift the right leg 10 cm without bending the knee, and at the same time lift the right leg off the ground, separate the upper body from the ground. Move the left hand towards the right leg and then slowly return to the first position. On the first day, try to raise each leg 8 times gradually so that the big toe is above the head without bending the knees.
  • Sitting exercise: lie on your back on the floor. The body is smooth and stretched. Raise your hands straight so that they make a 90 degree angle with the body. In this state, without changing the position of the hands, raise the upper body and try to sit without bending the legs and slowly bend forward and hold the toes. That exercise strengthens the thigh muscles and stretches the muscles of the lower back. Each cycle of this exercise should be repeated 5 times. Persistence and perseverance is the only secret of success and after a few months and after a few months the excess body fat will disappear.

Title: Exercises after childbirth

Producer: Marjan Fallahi
Source: Reproductive Health General Education Collection (1)
Compilation date: Autumn 1400
Revision date: 3 years later

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