One week after delivery

Childbirth is a very difficult process for pregnant women, whether it is the careful preparation before pregnancy or the ten months of hard pregnancy, even after delivery, you cannot take it lightly. The process of giving birth often causes certain damage to a woman's body, so the postpartum conditioning stage is also a very important period. In order to avoid developing chronic diseases, many women will go through a confinement period. Let us learn how to do health exercises in the first week after delivery.

Health exercises for the first week after delivery

The first week starts from the first day after delivery and you can practice three exercises.

The first one is pelvic floor muscle exercises. This is an exercise that involves slowly squatting down and standing up.

We can do it as many times a day as possible according to our physical condition. This exercise can strengthen your pelvic floor muscles and help you heal your wounds if you have stitches from childbirth.

The second item is pedaling exercise. It improves blood circulation and prevents leg swelling. Use your ankles to bend your legs upward, then downward, and practice repeatedly.

The third item is to do exercises to strengthen the abdominal muscles.

As you exhale, tighten your abdominal muscles, hold for a few seconds, and then relax.

From the 5th day after delivery, if you feel well, you can also do abdominal compression exercises. Lie on your back in bed, support your head and shoulders with two pillows, bend your legs and slightly separate them, and cross your arms over your abdomen. Then, as you lift your head and shoulders, exhale and use your palms to gently press the sides of your abdomen together. Hold this position for a few seconds, then inhale and relax. Repeat 3 times.

Health exercises for the second week after delivery

In the second week after delivery, you can gradually increase some exercise. Repeat each exercise as many times as you feel comfortable with.

Backward bending movement. Sit up straight with your legs bent and slightly apart and your arms folded in front of your chest. Then exhale while tilting your pelvis slightly forward and slowly bend your body backward until you feel your abdominal muscles tighten. Hold this position as long as you feel comfortable. During the hold phase, you can breathe normally. Then relax, inhale, sit up straight, and prepare for the next exercise.

Forward bending movement. Lie on your back on a flat surface, bend your legs, separate your feet slightly, and place your hands on your thighs. Exhale, lift your head and shoulders, stretch your body forward, and try to touch your knees with your hands. If your hands cannot touch your knees at first,

It doesn’t matter, just keep doing it. When you are done, inhale and relax.

Lateral rotation movement. Lie on your back in bed, with your arms flat on both sides of your body and your palms placed on the outside of your thighs.

Lift your head slightly, tilt your body to the left, and slide your left hand to your calf. Lie on your back again, and then repeat the above movements on the right side, 2-3 times on each side.

If you had a cesarean section, you can start moving around in the second week after delivery.