Exercises after childbirth.

The recovery processes that begin to gain strength in a woman’s body immediately after childbirth directly depend on the intensity of metabolism. A high-quality metabolic rate depends on the intensity of blood and lymph movement throughout the body with good blood and lymph circulation, organs and tissues quickly receive oxygen and nutrients, and also quickly get rid of carbon dioxide and metabolic products.

By performing certain physical exercises after childbirth, and thereby accelerating the movement of blood and lymph through the vessels, a woman can positively influence the processes metabolism, and therefore on the activity of internal organs, and on the activity of the nervous system, and on the tone of the muscular system, etc.

In other words, in fact, she can positively influence her condition, improve her well-being, can quickly get rid of signs of fatigue, and can achieve vigor and good mood.

Already from the second or third day after birth, you should perform some physical exercise - and do it daily. The simplest sets of physical exercises should be recommended by a doctor As a rule, gymnastics classes are held in the hospital It is recommended to remember the exercises and continue to perform them after discharge home.

In our article we will present several sets of physical exercises that a woman should perform in order to “recover” faster after childbirth.

1. Warm up.
2. Improving posture.
3. Strengthening the chest muscles.
4. Training to strengthen the abdominal muscles.
5. Complex for strengthening mouse back.
6. Complex for strengthening leg muscles.

Warm up.

1. Take the starting position: lie on your back, stretch your legs, press them together, place your arms along your body. While inhaling, slowly raise your arms vertically up and spread them to the sides. Exhaling, return to the starting position.

This movement must be performed eight to nine times.

2. Take the starting position: lie on your back, stretch your legs, press them together, place your arms along your body. While inhaling, slowly raise your arms to a vertical position, then spread them to the sides, while bending your knees (without lifting your heels from the floor), and spreading your knees to the sides. Exhaling, return to the starting position.

Do it at least five times.

3. Take the starting position: sit down with your legs crossed under you (Turkish style), arms extended in front of you at shoulder level. Inhaling, spread your arms to the sides. Exhaling, return to the starting position.

4. Take the starting position: sit down, stretch your legs and slightly spread them, put your hands on your hips. Inhaling, bend your body to the left exhaling, return to the starting position. On the next inhalation, bend your body to the right, on an exhalation, return to the starting position.

Four to five tilts must be made in each direction.

Improving posture.

1. Take the starting position: stand with your back to a flat vertical wall - so that the back of your head, shoulders and buttocks touch the wall place your feet shoulder-width apart, your heels should be 30 cm from the wall rest your hands on your hips. After a deep inhalation, as you exhale, press your lower back against the wall (if you can’t achieve this, it doesn’t matter the main thing in this exercise is desire). As you inhale, relax.

You need to perform the movement ten times.

2. Take the starting position: stand with your back to the wall - so that the back of your head, shoulders and buttocks are in contact with the wall spread your legs shoulder-width apart, your heels should be 30 cm from the wall rest your hands on your hips. After a deep inhalation, as you exhale, bend forward, while the body should take a horizontal position. Inhaling, return to the starting position.

Repeat up to eight times.

3. Take the starting position: horizontally on your back, bend your legs at the knees, so that your feet are pressed to the floor Place your arms along your body. Slowly, without lifting your heels from the floor, straighten your legs at the same time try to press your lower back to the floor remain in this position for 15-20 seconds, then relax and return to the starting position.

Perform this movement eight to ten times.

Strengthening the chest muscles.

1. Take the starting position: lie on your back, stretch your legs, press them together, place your arms along your body. Inhaling and without lifting your hands from the floor, place them behind your head exhaling, return to the starting position relax for a few seconds.

Perform this exercise up to ten times.

2. Take the starting position: sit on your shins bent under you (or otherwise say - on your heels), put your hands on your hips. While inhaling - slowly and deeply - raise your arms straight above your head and stretch your whole body upward (remember: during pregnancy it was impossible to do this movement now you can!). Exhaling, slowly return to the starting position.

3. Take the starting position: stand up, place your feet shoulder-width apart, and place your hands on your hips. Next, without bending your arms at the joints, you should raise them above your head, then, as you exhale, tilt your body to the right, and try to make the tilt deeper. While inhaling, return to the starting position. Next, perform this exercise with your body tilted to the left.

You need to do this all up to ten times.

4. Take the starting position: stand up, place your feet again shoulder-width apart, hands on your belt. As you exhale, turn your body to the right, while inhaling, return to the starting position. Then, while exhaling, turn your body to the left, and, accordingly, while inhaling, return to the starting position.

This action must be performed up to ten times.

5. Take the starting position: stand up, place your feet again shoulder-width apart, and place your hands on your hips. While inhaling, spread your arms to the sides, lean your body back slightly and at the same time try to bend at the lower back. Exhaling, return to the starting position.

Must be performed up to ten times.

Training to strengthen the abdominal muscles.

1. Take the starting position: lie on your back, stretch your legs, press them together, place your arms along your body. While inhaling, slowly raise your legs above the floor by 15-20 cm at the same time slightly raise your head and shoulders Maintain this position for several seconds. Exhaling, return to the starting position.

This should be done five to six times.

2. Take the starting position: lying on your back, legs extended, pressed together, arms along the body. Take a slow, deep breath, then sit down as you exhale (without helping yourself with your hands). While inhaling, return to the starting position.

This movement must be performed five to six times.

3. Take the starting position: lie on your back, stretch your legs, press them together, place your arms along your body. While inhaling, you need to slowly raise your right leg vertically up exhaling, return to the starting position. Perform the exercise with your left leg in the same order.

Complex for strengthening mouse back.

1. Take the starting position: stand up, place your feet approximately shoulder-width apart, and lower your arms freely along your body. Taking a deep, smooth breath, raise your arms above your head exhaling, bend your torso forward and reach the floor with your hands while inhaling, return to the starting position. Next, relax for a few seconds.

This movement must be performed six to eight times.

2. Take the starting position: lie on your stomach, stretch your legs, press them together, place your arms along your body. Taking a slow, gradual breath, you need to raise your head and shoulders above the floor (try to do this as high as possible and do not help yourself with your hands). Exhaling, return to the starting position.

The exercise must be performed at least five times.

3. Take the starting position: lie on your back, stretch your legs, press them together, spread your arms to the sides, palms up. As you exhale, simultaneously turn your body to the left and cover your left palm with your right Inhaling, return to the starting position. Do the same exercise with turning your torso to the right.

You need to do this all up to ten times.

Complex for strengthening leg muscles.

1. Take the starting position: stand upright, put your feet shoulder-width apart, and place your hands on your hips. Taking a deep breath, perform a slow squat exhaling, return to the starting position. At the same time, try to keep your back straight.

You need to do up to ten squats.

2. Take the starting position: stand upright, put your feet shoulder-width apart, and clasp your hands behind you. As you exhale, bend your body forward so that your back assumes a horizontal position your back should be arched and remain in this position for a couple of seconds (the back muscle groups of the thighs are tense at this time). Inhaling, return to the starting position.

The movement requires performing up to eight times.

3. Take the starting position: lie on your back, stretch your legs, press them together, place your arms along your body. While inhaling, bend your right leg at the knee and hip joints and at the same time press your thigh to your stomach (at least try to do this). Exhaling, return to the starting position. Do the same exercise with your left leg.

Do up to eight times.