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These Are the Benefits and How to Perform Postpartum Exercise after Childbirth

After giving birth, not a few mothers who are reluctant or lazy to exercise. Maybe because you are tired of taking care of the baby or still feel pain after giving birth, so lazy to move. In fact, sports such as puerperal gymnastics have many benefits for the body after giving birth, you know! If you give birth normally, you can do puerperal exercises a few days after delivery. But if you give birth by cesarean section, make sure the wound wound in your stomach has healed first. Usually the stitches heal within 6-8 weeks. Even so, it would be better if puerperal gymnastics is done if you are physically and mentally ready, or until the doctor allows it.

Some Benefits of Postpartum Gymnastics

Like other sports, puerperal gymnastics also provides many benefits for the body. The following are some of the benefits of doing puerperal exercises after giving birth:
  • Restoring the condition of muscles in the abdominal and pelvic area. This can help reduce muscle aches and pains after giving birth.
  • Increase your energy and stamina. This can help you be more enthusiastic about taking care of your newborn baby.
  • Helps to lose weight.
  • Increasing endorphine levels that can make you feel happy.
  • Reducing stress and preventing depression after giving birth.
  • Makes you sleep better.
  • Helps overcome urinary incontinence, which is a condition that makes it difficult for you to resist urinating.
  • Tighten the vagina.

The Postpartum Gymnastics Movement You Can Practice

If you are interested in puerperal gymnastics, the following movements can be tried:

1. Pelvic floor exercises

The puerperal exercise is great for tightening the muscles around the uterus, vagina, bladder and anus. This movement can be done while standing, sitting, or lying down. The following is how to do it:
  • Make sure the stomach muscles relax. Don't hold your breath or push.
  • Inhale, then exhale while tightening the muscles used to hold your pee. Hold for 4 to 5
  • After that, you can prolong the pressure for 8-10 seconds while breathing normally.
  • If you can tighten the muscles for 10 seconds, do 5 times the pressure quickly.
  • Repeat the puerperal exercise series three times a day.

2. Mild abdominal exercises

Lie on the floor with your knees bent and your feet touching the floor. Tighten your pelvis and pelvic floor muscles slowly, then raise your head and shoulders as if you are sitting up. Repeat this movement 10-15 times.

3. Back training

Lie on the floor or bed and put a pillow under your head. Then bend your knees, tighten the pelvic floor muscles and lower abdomen, and arch your back for a few seconds. After that, realign your back. Repeat this movement 10 times and try not to hold your breath. Although puerperal exercises are good for you, you are not advised to overdo it. Remember, during the first few months of childbirth, your body still needs time to recover. Perform puerperal exercises if the body is able and recovered after delivery. If in doubt whether your body is ready to exercise or not, try asking your doctor first.

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