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Exercises that can be done from the first day of the postpartum period

  • Exercises that can be done from the first day of the postpartum period


    1. AI - lying on the back, hands behind the head, legs bent at the knees. On the inhalation, pull in the anus, feel how the muscles that surround it tighten. Hold in this position for 10 seconds, exhale. On exhalation, take the starting position. Repeat the exercise 5 times.

    2. AI - lying on the back, arms along the trunk, legs stretched. On inspiration, raise your right foot to a height of 50 cm above the floor, hold this position for 10 seconds. On exhalation, return to the starting position. Repeat the exercise with your left foot. The number of repetitions with each leg is 10 times.

    3. AI - lying on the back, arms along the trunk, legs bent at the knees. On inspiration, raise the

    pelvis upward, leaning on your hands, hold this position for 10 seconds. On exhalation, return to the starting position. Repeat the exercise 10 times.

    4. AI - lying on the back, arms outstretched behind the head, and hold on to the support, the legs are bent at the knees. On inspiration, turn the pelvis to the left, making sure that the shoulders do not come off the floor. On exhalation, return to the starting position. Repeat the exercise on the right side. The number of repetitions in each side is 10 times. The execution tempo is slow.

    5. AI - lying on the back, arms, on the stomach, legs bent at the knees. On inhaling, straighten the legs in the knees, so they are raised about the floor by about 50 cm. On exhalation, bend your knees and take the starting position. Repeat the exercise 10 times.

    6. AI - lying on the stomach, hands on the floor, the forehead resting on the folded hands, legs stretched, a belly laid folded blanket. Within 2 minutes calmly lie down, completely relaxed.

    7. AI - lying on the back, legs bent at the knees, hands on the abdomen. Slowly draw a breath with your belly, inflating it. Then exhale with the mouth, also slowly, blowing off the stomach. Repeat the exercise 10 times.

    8. AI - lying on the right side, the right arm rests on the floor. On inspiration, tear the pelvis off the floor, leaning on the right arm. On exhalation, return to the starting position. Repeat the exercise 10 times. Then turn to the left side and do the exercise 10 more times.

    9. Inflammation - lying on the back, legs bent at the knees, arms stretched along the trunk. On inspiration, stretch your arms forward, on exhalation - take the starting position. Repeat the exercise 10 times.

    10. AI - lying on the right side, right arm behind the head, leftist arm on the abdomen, legs slightly bent at the knees. On inhalation, inflate the belly like a ball. On exhalation, slowly strain the abdomen, release air into it, while simultaneously passing the arms of t from the pubis to the navel. Repeat the exercise 5 times. Then turn to the left side and do the exercise 5 more times.