Free weight loss program 991
12.04.14 / Uncategorized / Author: admin
Encyclopedia of physical function recovery after childbirth movement
whether natural production or Caesarean section, doctors recommended a weight loss program is best completed in the month after sitting then, whether the use of exercise, diet, or a variety of weight-loss therapies, Mommy must make sure their health is no problem, organ function is completely restored again to talk about weight loss was relatively good, in addition, through the help of specially designed sport postpartum recovery stature rather than himself, for due to pregnancy swollen uterus to the long years of oppression surrounding organs such as the stomach, bladder and blood circulation, which have the effect of recovery, but Mommy is doing postpartum exercise, be sure to follow the recommended number of days gradual, within their means, by Caesarean section after the wound or if the larger production, it is best to consult a physician for advice
post-natal exercise schedule an ankle movement: Time: Postpartum first day practice: lying in bed, keep abreast rear floor, stretch the toes, soles of the feet of the two touch, bent two foot
2, breathing exercise: Time: Postpartum first day practice: lying relax, knees bent, deep breathing with abdominal strength from the nose to the mouth and slowly exhale.
3, rectus separation Correction: Time: Postpartum first day practice: with breathing exercises, exhale head elevated, but not Taijian while handshaking hands with the rectus abdominis pushed to the midline, reply to the original position when inhaling and flabby belly, not the shoulder elevation
4, pelvis swing: Time: The first day postpartum practices: lying in bed, slightly arched back, so that the pelvis upward swing hanging from and around the spine can be corrected before the bend and lower back pain
5, neck movement: Time: Postpartum next practice: flat, straight limbs , head bent forward, so that the next amount close to the chest, then head slowly down
6, chest movement: Time: third day postpartum practices: supine ground, body and legs straight, slowly inhale, expanding the chest, accept abdominal, back pressed against the ground, keeping for a while, then relax and repeat 5 to 10 times purpose: to help the chest muscle contraction, preventing sagging breasts
7, breast Sports: Time: postpartum seventh day began practice: Stretch your arms around, and then move on to the palms meet, keeping arms straight, after stopping for a few seconds, and then back around Stretch start again, ten times a day purpose: help breast muscle contraction and elasticity to prevent sagging breasts .8, leg movement: Time: Postpartum fifth day practices: lying in bed, in turn raise the legs at right angles to the body, to be a little physical recovery after childbirth , which can lift your legs and repeat 5 to 10 times Objective: To help the leg and perineal muscle contractions
9, hip movement (a): Time: Postpartum fifteenth day started, ten times a month to practice: lying in bed, your right knee bent so that the foot as close to the buttocks, and then straight back in place, alternating left and right legs actions aim: to help hip muscle contraction.
10, hip movement (two): Time: ~ fifteen days postpartum started tenth, ten times each practice: lying in bed, legs bent and your hips slowly Lift off the ground, to support the heel and shoulder for a moment, then slowly down to restore, repeat several purposes: with (a)
11, abdominal exercise: Time: After two weeks postpartum began to practice: lying in bed, his hands crossed on his chest, and slowly sat up, while keeping legs together, to be fully recovered physically, his hands can be placed in the head and then sat up, like sit-ups the action, the number of repeats times, twice daily purpose: to help the abdominal muscle contractions
12, Kegel exercises: Time: postpartum week after the beginning of the practice: at the beginning of practice, you can sit on the bed, relax the body, . focused on the levator ani contraction movement with particular attention to the legs, buttocks, abdominal muscles can not be forced; After the experience of the pelvic floor muscle contraction action, the action will focus on the contraction of the vagina, urethra, a reduction of a sustained repeated put frequency. doing pelvic floor muscle exercise every day from 1 to 2 times, each time for 10 minutes.
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