Exercise methods for postpartum uterine recovery

　　abdominal muscles

　　Lie flat on the bed, bend your knees and place your hands on your abdomen.

　　Contract your buttocks, press your back toward the bed, then relax, repeat several times. You can also do pelvic exercises at the same time.

　　crotch stretch

　　Lie on your back, bend one leg, straighten the other leg and flex the foot, that is, push the heel forward to twist the leg, and then retract it to shorten the leg. Be careful not to bend your knees or arch your back.

　　step on

　　After lying down, stretch your legs forward, or lift them up and step up and down. This is Postpartum Exercises you can do to help prevent ankle and foot swelling.

　　Lying on your back

　　Lie on your back, bend your knees, stretch your arms flat on your thighs, raise your head and shoulders so that your hands touch your knees.

　　When the child is 3 months old, you can try the pelvic floor muscles. Jump up with both legs off the ground, and use force at the same time cough , if you have urinary incontinence, you should do pelvic floor muscle exercises regularly. If there is still no improvement after 6 months, you should see a doctor.

　　cat walk exercise

　　Lie on your hands and knees, with your back straight and your hands exactly perpendicular to your shoulders. Curl one leg forward so that the knee touches your forehead. Now straighten the leg back and upward, raise your head and lengthen your neck. Pay attention to form a straight line from head to heel. Maintain it for a few seconds and then put it down. Alternate with the other side.

　　Start

　　Sit upright, clasp your arms in front of your chest, inhale, lift your pelvis forward, and then slowly back until your abdominal muscles become tense and maintain for a period of time. Try to breathe normally at this time. Sit back and relax.