In maternity hospitals in our country, there is a rule: on the second day after giving birth, women begin to do gymnastics. Is it too early? No, it's high time, because gymnastics is a powerful means of preventing many postpartum complications.
Instructions
Step 1
Under the influence of exercise, the muscle tone of the uterus increases and the outflow of postpartum discharge from it improves. And this is very important, since their stagnation can contribute to the development of inflammation of the mucous membrane of the uterus, endometritis. Exercise has a beneficial effect on bowel and bladder function. Exercise quickly contracts and strengthens the muscles of the abdomen and perineum stretched during pregnancy and childbirth, which helps to avoid possible prolapse or even prolapse of the vagina and uterus.
Step 2
Systematic gymnastics provides quick recovery of strength and working capacity, as the nervous system is strengthened, sleep, appetite, and mood improve.
Step 3
Finally, there is one more, and for a young woman, an important argument in favor of gymnastics: it makes it possible to maintain a slim figure, flexibility. Alas, many suffer from the fact that the stomach after childbirth remains large, flabby, saggy. To prevent this from happening, it is necessary, without wasting time, to begin to strengthen the anterior abdominal wall.
Step 4
Some women pin their hopes on the fact that a bandage will help to "pick up" the belly. And in vain! A postpartum bandage is, of course, necessary, but it only supports the abdomen, preventing it from sagging. To achieve that the muscles gradually return to the state in which they were before pregnancy, only systematic exercise will help.
Step 5
Gymnastics is contraindicated, for example, for those who suffer from diseases of the heart, lungs, kidneys, who have serious complications during or after childbirth. And if gymnastics was not assigned to you in the maternity hospital, before proceeding with it after discharge, be sure to consult with the doctor of the antenatal clinic or the district clinic. If it is recommended to you, do it every day, at the same time. Best of all in the morning before breakfast or one and a half to two hours after it. The duration of the lesson is at least 15 minutes. The most suitable sports suit.
Step 6
Before you start exercising, ventilate the room well and empty your bladder. Perform the exercises in the order in which they are presented here: first easy, then more and more difficult, and finally easy again.
Some women believe that after childbirth, exercise is needed only for the abdomen. This is not true. Exercises are needed to strengthen the muscles of the whole body, including the abdominals.
Step 7
Do the exercises without stress, they should not cause fatigue. Breathe evenly, calmly, rhythmically. Finish with a water shower or wiping. The water temperature at first is 35-37 degrees, and as the body gets used to it, it can be gradually reduced.
Step 8
Monitor your well-being. If there is a feeling of weakness, weakness, lethargy, pain, sleep disturbances, there is reason to believe that the physical activity is excessive. In this case, it is necessary to reduce it and be sure to consult a doctor.
