Tips for a quick postpartum

Tips for a quick postpartum

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After childbirth, a host of conflicting emotions converge: on the one hand, the happiness of finally having your baby with you; on the other, the fatigue of labor and the first days with the baby. To this must be added the physical and emotional recovery in the postpartum, a recovery that can be more or less rapid depending on how we deal with it.

We offer you a series of tips to have a quick postpartum, with some suggestions for simple exercises to get back into the routine, recover, and increase energy after delivery.

Pregnancy is undoubtedly a great physical challenge for the mother: hormonal changes, weight gain, the pelvic floor suffers, the appearance of urinary incontinence due to the pressure that the baby's weight exerts on the bladder ... But what happens when we have already given birth?

After pregnancy time is needed to rest and bond with the baby, but also, it's time to get back in shape. And you can get it in less time if you follow these tips:

1. Go for a walk. Actually, this routine is very beneficial for everyone, regardless of whether you have just given birth. However, it is a very simple exercise that requires little effort, so if you have just had a baby, this is the perfect routine to start on the road to recovery.

Take the opportunity to go for a walk with your baby or go for a walk to unwind and relax. In addition to changing the environment, you will burn calories and release endorphins, so you will feel more animated and with more energy. Start with short walks and pay attention to the pelvic floor. If he feels heavy or resentful, take short walks until he strengthens. Once you are recovered, spend about 30 minutes a day.

2. Eat in a balanced way. During this stage, in which you are also surely breastfeeding your baby, you must take care of the diet, which is as balanced as possible, rich in vegetables and fruits. You will need to drink more or eat foods rich in water and fiber. The body will ask you for more hydration. Do not neglect vitamins and avoid caffeinated foods and any other type of excitement during lactation.

3. Exercise the pelvic floor. During pregnancy, the pelvic muscles stretch to accommodate the baby, and it is in fact the one that helps to push the baby during delivery. The floor suffers from this, and it is likely that many women, after giving birth, have incontinence problems.

You can practice Kegel exercises for a speedy recovery. This routine consists of contracting the pelvic floor muscles up and inward for a few seconds to strengthen and tone the pelvic muscles. In this way, the blood risk of the perineum and vagina will be increased, helping to reduce inflammation in the area and possible bruising.

In addition, exercising the pelvic muscles is also a good way to prevent future problems such as urine leakage and even pelvic prolapse - descent of an organ from the pelvic cavity to the outside. You can start these exercises about 6 weeks after giving birth.

4. Exercise the abdomen. The muscles of the abdomen also suffer during pregnancy, so it is important to pay attention to them. To strengthen the area, we recommend doing simple exercises to strengthen the lower abs, lower back, and pelvic muscles.

The easiest way to do them is to stand on a mat on your back with your knees bent and your feet on the ground. In this position, your lower back will naturally lift slightly off the ground.

Begin the exercise by contracting your pelvic floor and tightening your lower abs as you flex or lift your pelvis slightly. In this way, your lower back will be straight against the floor, but without lifting your buttocks. Count to 10, then relax your muscles and return to the starting position. Start with 5 reps and work your way up to 20. It is very important to control your breathing throughout the exercise.

Source: Intiminate

You can read more articles similar to Tips for a quick postpartum, in the Postpartum On-Site category.

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