1, 10 days before post-natal exercise
1. Up activities: maternal vaginal delivery, postpartum 6 to 12 hours to get up paused activities, post-natal day 2 can move freely in the room, rows of women, episiotomy or caesarean section may be postponed until postpartum day paused 3 activities.
2. 1st day postpartum, the rise of movement in bed to do: sit, hands set the abdomen, raised his head from the pillow. Can even do two 8 shot.
3. 2 to 4 days postpartum, in bed to cook upper limb movement: sit-level outreach arms, and then retracted, so the two 8-shot. Lift your arm over the head, then slowly recovered. To do two 8 shot. 4. 5 1 9 postpartum can be added to do the action movement and the contraction of lower extremity Shen Qu anal Sports: supine, hands flat on the trunk side, the right lower limb flexion to the abdomen, and then flat straight. Left leg to do the same action, a total of two 8 shot. Also, do anal rhythmic contraction and relaxation movements, but also do two 8 shot.
Second, start 10 days after delivery package Aerobics
Section of deep breathing exercise: sit, arms straight up in the side, the first deep breath, abdominal wall subsidence, and then exhale, making 4 8 shot.
Section II anal contraction exercise: supine, arms straight up in the side, alternating contraction and relaxation anal to do sports. Do 4 8 shooting.
Section III to extend the leg movements: supine, arms straight up in the side, his legs move and rotate the legs simultaneously, and the body to maintain right angles. Do 4 8 shooting.
IV low back exercise: supine, hips and legs a little relaxation, separate slightly bend, raise the hips and back, to make the best, so leave the bed. Do 4 8 shooting.
V sit-ups: supine, hands on his hips and sat up, legs straight. Do 4 8 shooting.
Section VI waist: standing, kneeling, knees separated shoulder and elbow into the vertical. Hands flat on the bed, rotating around the waist to do action, do four 8 shooting.
VII body movement: standing, kneeling, arms supporting the bed, behind the left leg to hold high the exchange. Do 4 8 shooting.
Aerobics of the ledge and sit postpartum health action can strengthen the abdominal muscles from tension; reducing anal action to exercise the pelvic floor muscles and fascia, improving the status of vaginal relaxation; supine knee chest to prevent or correct the uterus backward. The action usually 3 times a day, every 15 minutes, exercise should be gradually increased.
