Gymnastics After Childbirth
TO speed up the recovery of body condition postpartum, it is advisable to do gymnastics childbed. If you had a normal delivery, this exercise can be done 24 hours after birth. But if you have a caesarean, then the 3x24 hour later you're allowed to do gymnastics childbed.
After returning from the hospital, it is advisable to perform moderate exercise such as walking. Approximately 1-2 months later you can perform higher intensity exercise, such as aerobics. The length of about 15-30 minutes per day, as much as 3-5 times per week. Exercise beneficial for weight loss, due to burn calories and build muscle.
The first day
Within 24 hours after birth, exercises can be performed as follows:
1. The breathing exercises. The body lay relaxed with both hands placed on the abdomen. Breathe in through your nose with inflated abdomen. After that, exhale through the mouth blown. Do it with the cue, take a deep breath, inflatable, slow. Repeat this movement as much as 4-8 times.
2. Exercise your legs. The body still lay with both legs moved his motion. The first movement, feet stretched out straight, then moved to the top. Perform the movement as much as 4-8 times. The second movement, feet rotate in and out.
3. Exercise the muscles of the pelvic floor and vagina. The body lay with both legs bent, hands placed under the buttocks, head slightly raised slightly, then kerutkan ass like a man holding into the bowel.
4. Practicing correct posture stance. The body was lying straight to enforce both feet, both arms straight beside the body.
Second and third day
After the exercises the first day, then the exercise movement following days are added with a few variations:
1. Perform the steps as the first day of gymnastics, the movement no. 1-4 as above.
2. Exercises loosen the joints. Lying posture with both hands beside the body, then bend your right leg and left foot drop into a straight direction. Cue, left-back. Do as much as 4-8 times the movement. After it was replaced with the next leg.
3. The body lay back and both legs bent. Both hands remain on the side of the body, the body is rather high up, hold briefly, then lower.
4. Exercise the abdominal muscles. The body lay with both legs bent, then lift the head, contraction of abdominal muscles drag down. Both hands touching the knees straight.
5. The body still lay with both legs bent. Movement is by lifting the head and body, one's right hand touches the left knee. Diagonal direction. Do it 4-8 times. After it was replaced with the next hand.
6. Exercises flexibility of the muscles of the spine.
* Body with all fours. Enter your left hand to the right followed by head movement in the same direction, while the right hand holding.
* After that, remove the hand that had driven outwards by the position slightly upward and straight, do the back movement with the hand in turn.
It should be noted that the physical condition of each person is different. So, before starting puerperal gymnastics or sports, you should communicate first with your doctor.
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