Penting untuk di unduh
The last thing you do after childbirth is probably the sport-and after what you experienced in the last weeks; breastfeeding, bleeding, and struggling to soothe your baby and experiencing postpartum recovery period makes it difficult to get motivated to do anything else .
But what's interesting about postnatal exercise is you do not need to do difficult exercises such as weight lifting or jumping. Exercise is often done post-baby is lightweight exercises, which can help you to recover and make you feel better, rather than vice versa.
I remember when I was taken aback by the hospital manager who suddenly appeared after I gave birth to her first baby and asks if I want to do pelvic floor exercises. I swear if at that time I had a basic pelvic due process kelahrian numb and I could not feel anything anymore.
But in the next few weeks your body will recover from the pain after childbirth, and light exercise will make you recover faster than they should. With exercise, you will have more energy in the early days of undergoing a new role as a mother. There is also research that says if regular exercise is very beneficial for women suffering from postnatal depression.
Most maternal and child hospital in Australia providing postnatal exercise classes are guided by a physiotherapist. Most hospitals also generally provide a guide book that contains some proposals suggested exercise for new mothers.
Some postnatal exercise recommended
First six months
Your body takes about six months to recover fully from the delivery time is exhausting and painful. And at this time, you are advised not to force yourself to do the sport like you normally do before becoming pregnant.
Avoid lifting heavy objects, doing sit ups , or sports type of high-impact others. Do not do things that cause sudden movements, such as exercise netball (a kind of basketball game involving seven players), run fast, or sports that involve physical fights. Please consult your doctor before starting any exercise.
If you pre-birth bleeding then many experts advise to avoid swimming as the sport of your choice as this can cause an infection risk.
After the pregnancy hormone to leave your body, it takes up to six months to joints and ligaments you back to normal firmness. It is important for you to avoid the excessive stretching of the joints and ligaments you to minimize the risk of injury. If you terbisa to do strenuous exercise prior to pregnancy and through pregnancy with an active activity so your body can recover in a faster time. However, it is advisable to undergo a period of gradual recovery so that you can do without the constraints of physical activity. Avoid excessive exercise are included in the class of high impact such as water skiing. Avoid sports that involve a high degree of stretching activity or heavy lifting until your body recovers fully. If you want to do your usual exercise laukukan before the birth then you must do it slowly so as to avoid the risk of injury. Talk about your desire to exercise your doctor.
If you are interested in exercise at the fitness center then a specialist physiotherapist or exercise physiologist can help you put together a program that is safe for you. Cardiovascular exercise is simple and based exercises by weight, such as moderate exercise is enough to restore the level of sports such as prenatal and can be done while holding your baby in the rear.
Here are some basic exercise that should be done by every woman after childbirth to restore his fitness.
Out of the house with a newborn is not easy. However, research shows if light exercise conducted by the mother after giving birth not only affects the cardiovascular fitness and muscle recovery are stretched at birth per se, but the activity can also have a positive impact on your mental health. Try take some time each morning and evening -or any other way you can do is put your baby in the stroller and walk together for thirty minutes or just walking around in your neighborhood. Perform slowly if you are not familiar with this activity, but after a few times, you will be able to run more quickly again. Most babies enjoy the ride in the stroller, so if you have trouble calming your baby, encouraging baby and walk around not only will make your baby feel happy, but also can make you feel better.
During the first six months after birth, make sure exercise involving the abdominal area perlaha done and not over-exert yourself. Seek information from advisors that can be trusted. Most hospitals provide a checklist of sports physiotherapy written by experts who can help restore muscle tone (muscle tension) into lapiran known as the abdominal muscles separate during pregnancy crosswise. Basically you can start some exercise for the abdominal area in a simple with lying then bend your knees on the floor. Then, contraction will occur in your navel towards the spine along with the withdrawal of breath that you are doing. Try this a few times and you will feel your muscles Dapa that will respond to this activity. After a few days you will feel if the sport is going to work more effectively. This time, try a similar exercise, but this time accompanied by the removal of the head and shoulders slowly when you pursed your navel. Repeat this exercise about ten times. Having passed six months after birth, you should begin to train the muscles of the lower abdomen. Bend your knees and then straighten slowly to reach the floor. Do this exercise repeatedly. Note: Ask for advice from an expert if you are unsure of the exercises you will do.
Mulai untuk melatih dasar pelvik Anda sekarang juga!