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产后恢复期可以做什么运动?

时间:2020-05-22 来源:http://www.sdchanhou.com/ 作者:chanhou 点击:
在老辈的思想中,认为坐月子期间要少运动,要半卧或者平躺在床上。但这其实并不利于产妇身体的恢复,长时间平躺在床上会引起下肢静脉曲张,减缓血液循环的速度,在身体允许的情况下应该多做一些运动来促进身体复原。那么,有哪些运动是比较适合产妇做的呢?
In the thought of the elders, they thought that they should exercise less during the period of confinement, and lie in bed half or on their back. But this is not conducive to the recovery of the maternal body. Lying on the bed for a long time will cause varicose veins of the lower limbs, slow down the speed of blood circulation. When the body allows, more exercise should be done to promote the recovery of the body. So, which sports are more suitable for mothers to do?
产后可做的6大运动
The six sports that can be done after childbirth
1、胸部运动:产后第2天开始做胸部运动,产妇平躺在床上,四肢全部伸直并且全身处于放松状态,慢慢的吸气让胸部扩大,腹部要收紧,背部紧贴着床面,保持5秒钟,然后再放松,每天坚持做15次,这样能增加腹肌弹性。
1. Chest movement: start chest movement on the second day after childbirth. Lying on the bed, the parturient will stretch all her limbs and be in a relaxed state. Inhale slowly to enlarge the chest, tighten the abdomen, keep the back close to the bed surface for 5 seconds, and then relax again. Do it 15 times a day, so as to increase the elasticity of abdominal muscles.
2、乳房运动:生完孩子第3天可以开始做乳房运动,把两个手臂左右平伸,然后举起来一直让两个手掌相遇为止,保持手臂挺直状态,不能弯曲,然后再恢复原状,重复做15次,这样能够增加肺活量,增加乳房的弹性,防止出现乳房下垂。
2. Breast movement: you can start breast movement on the third day after the birth of the child, extend the two arms left and right, and then lift them up until the two palms meet, keep the arms straight, not bent, and then return to the original state, repeat 15 times, so as to increase the vital capacity, increase the elasticity of the breast, and prevent breast sagging.
山东产后恢复
3、颈部运动:怀孕第4天开始做颈部运动,产妇平躺在床上,手脚伸直,把头部慢慢的抬起来,尽量往前屈,让下颚部尽可能的贴近胸部,然后再慢慢的恢复到原位,每天重复做10次,这样能够让背部以及颈部肌肉得到一定的舒展。
3. Neck movement: start to do neck movement on the 4th day of pregnancy, lying on the bed, stretching hands and feet, slowly lifting the head, bending forward as far as possible, making the lower jaw as close to the chest as possible, and then slowly returning to the original position, repeated 10 times a day, so that the back and neck muscles can get a certain stretch.
4、腿部运动:产后第5天可以做腿部运动,产妇平躺在床上,双手要放平,腿部尽可能的抬高,一直到90度为止,脚尖要伸直,膝盖部位不能弯曲,然后慢慢的放下,再换另一侧,之后把双腿并拢在一起并且抬高,慢慢的放下,重复做10次,这样能够促进腹部肌肉以及子宫的收缩。
4. Leg movement: on the 5th day after childbirth, the parturient can do leg movement. Lying on the bed, the hands should be flat, the legs should be raised as much as possible, until 90 degrees, the toes should be straight, the knees should not be bent, and then slowly put down, and then change the other side, then put the legs together and raise, slowly put down, repeat for 10 times, which can promote the abdominal muscles And the contraction of the uterus.
5、臀部运动:产后第8天开始做臀部运动,需要平躺在床上,把一条腿抬起来,把脚贴近臀部,然后再伸直脚要放下,之后再换另一侧,每次做15次,每天坚持做两遍,这样能让大腿肌肉和臀部肌肉恢复弹性以及曲线。
5. Hip movement: start to do hip movement on the 8th day after childbirth. You need to lie flat on the bed, lift one leg up, put the foot close to the hip, then straighten the foot to put down, and then change the other side, do it 15 times a time, and do it twice a day, so that the thigh and hip muscles can recover their elasticity and curve.
6、收缩阴部的运动:产后第10天开始做收缩阴部的运动,平躺在床上,双手要放平,腿弯曲成90度角,利用肩膀的力量把身体挺起来,让膝盖并拢并且两脚分开,同时收缩臀部的肌肉,重复做15次,这样能够锻炼阴道肌肉,防止膀胱和子宫下垂,让阴道变得更加紧致。
6. Contractive pudendal movement: start contractive pudendal movement on the 10th day after childbirth, lie flat on the bed, put your hands flat, bend your legs into a 90 degree angle, use the strength of your shoulders to straighten your body, let your knees close together and your feet separate, and at the same time, contract the muscles of your hips, repeat 15 times, so as to exercise the vaginal muscles, prevent the sagging of bladder and uterus, and make the vagina more compact 。
生完孩子后不能一直平躺在床上,这非但不利于血液循环,反而会导致身体肥胖等问题。除此以外,在身体允许的情况下希望能运动起来,坚持做仰卧起坐、挺腹运动、腹式呼吸等来促进生殖器官的复原。
After giving birth to a child, you can't lie on the bed all the time, which is not conducive to blood circulation, but will lead to obesity and other problems. In addition, when the body allows, we hope to get up, and insist on doing sit ups, abdominal exercises, abdominal breathing and so on to promote the recovery of reproductive organs.
 
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