Uterine contraction and vaginal tightening exercise

We all know that babies born naturally are smarter than those born by caesarean section, so many people insist on choosing natural birth. The process of natural birth is relatively painful, and it will make pregnant women feel particularly painful. Moreover, during the process of natural birth, the uterus and vagina need to open. After natural birth, the mother needs to do uterine and vaginal contraction exercises. How to do the uterine and vaginal contraction exercises?

Perineal contraction exercise

Purpose: Contract the perineal muscles, promote blood circulation and wound healing, relieve pain and swelling, improve urinary incontinence, and help shrink hemorrhoids.

Time: Starting from the eighth day after delivery.

Method: Lie flat or on your side, inhale and tighten the muscles around the vagina and anus, hold your breath for 1-3 seconds, then slowly relax and exhale, repeat 5 times.

Chest Exercises

Purpose: To restore breast elasticity and prevent sagging.

Time: Can start on the sixth day after delivery.

Method: Lie flat on your back with your hands flat on both sides. Raise your hands straight forward, stretch your arms straight and flat to the left and right, then raise them until your palms meet, then stretch your arms straight and flat downwards, and finally return them to the chest to return to the original position. Repeat 5 to 10 times.

Leg Exercises

Purpose: To promote the contraction of the uterus and abdominal muscles, and restore the legs to a better curve.

Method: Lie flat on your back, raise your right leg so that it is at a right angle to your body, then slowly lower your leg, repeating the same action 5 to 10 times.

Vaginal muscle contraction exercises

Purpose: To contract the vaginal muscles and prevent the uterus, bladder, and vagina from prolapse.

Time: Starting from the 14th day after delivery.

Method: Lie flat on your back, bend your knees so that your calves are vertical, open your feet to shoulder width, use the strength of your shoulders and feet to raise your hips to an angle, and bring your knees together for a count of 1, 2, 3, then open your legs and lower your hips. Repeat 10 times.

Abdominal muscle contraction exercise (sit-up exercise)

Purpose: To strengthen abdominal muscles and reduce abdominal fat.

Time: Starting from the 14th day after delivery.

Method: Lie flat on your back, cross your palms to support the back of your head, use your waist and abdominal strength to sit up, touch your feet twice with your palms and then slowly lie down. Repeat 5-10 times, and increase to 20 times as your physical strength increases.