The most important exercises in the first days after childbirth are hip exercises. Try to start these exercises as soon as possible.
These exercises help you to have less urine leakage. These exercises also help you to have vaginal intercourse and enjoy it more.
This exercise will help you recover in the end.
This exercise also helps your vagina heal faster. Because exercise helps, you have more blood circulation and prevents inflammation.
As soon as you feel better, you can go for a walk with the baby. Try to walk for ten minutes first, and then increase it to twenty minutes. Have water with you, especially if you are breastfeeding your baby. Drink water so you do not get thirsty.
Abdominal muscle exercises
After childbirth, proper abdominal exercises are necessary to restore the length and strength of the abdominal muscles.
1) Exercise pelvic tilt
While lying down, bend your knees and place the soles of your feet on the floor.
Without holding your breath, pull your abdomen in for 5 seconds and bring your back to the ground.
In addition to strengthening the transverse abdominal muscle, this movement is also important in the treatment and prevention of low back pain in mothers.
2) Corrected or stretching exercise and sitting
Lie on your back and bend your knees.
Wherever you are, share in the good work as much as you can
By contracting your abdominal muscles, lift your shoulders off the ground
Pause for a moment and slowly return to the first position.
3) The sport of bridging
Lie on your back, with your head, shoulders, arms, and soles on the floor. Now try to raise your hips as much as possible, and then slowly return to the first position.
It is prescribed to strengthen and restore the function of the pelvic floor muscles faster and to help prevent urinary problems and pelvic visceral prolapse. In this way, when the bladder is empty without holding your breath, pull the vaginal muscles into the body (upwards). Hold for 3 to 5 seconds then stop and rest. Do this 10 more times.
The importance of postpartum exercise
Postpartum exercise plays an important role in a person’s recovery. If you do them right, they will help speed up the healing process by protecting and strengthening your muscles and bones. Regular exercise helps boost energy, so while exercise may be the last thing you want to do when caring for your baby around the clock, a short walk can be exactly what energizes you.
Postpartum exercise also contributes to mental health. Many mothers struggle with boredom and postpartum depression. Exercise can relieve these feelings and improve your sleep.
Be careful not to put too much pressure on yourself as too much pressure after a cesarean delivery can have dangerous consequences such as infection or injury.
Exercises such as running and jumping should be started at least 6 months of age so that the mother is not harmed. Of course, neglecting to lose weight and obesity after childbirth can lead to diseases such as type 2 diabetes, cardiovascular disease, cancer and high blood pressure.