What kind of exercises should mothers do after giving birth?

       Postpartum The purpose of exercise is to prevent or alleviate physical discomfort and dysfunction caused by pregnancy and childbirth. It mainly helps to restore the alignment of pelvic ligaments, restore the function of abdominal and pelvic muscle groups, and restore the position of organs in the pelvic cavity.

　　Precautions for postpartum exercise are: empty your bladder; choose a hard bed or tatami or the floor; wear loose or elastic clothes; avoid doing it within an hour before or after meals; pay attention to air circulation; sweat after exercise, and remember to replenish water; all exercises should be carried out with deep breathing and done slowly to increase endurance; do it for fifteen minutes in the morning and evening for at least 2 months; increase the number of times from less to more, do not force or be too tired; if there is an increase in lochia or pain, stop and start again after returning to normal.

　　Common postpartum exercises include:

　　1. Head and neck movements: You can start doing it the day after delivery. Lie flat on your back, raise your head and try to bring your chin close to your chest, keeping other parts of your body still, and then slowly return to the original position. Repeat 10 times.

　　2. Abdominal breathing exercises: It can be done from the first day after delivery. Lie on your back, close your mouth, take a deep breath through your nose to make your abdomen bulge, then slowly exhale and relax your abdominal muscles, repeat 5-10 times.

　　3. Perineal contraction exercise: It can be done from the first day after delivery. Lie on your back or 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.

　　4. Chest exercises: It can be started from the 3rd day after delivery. Lie on your back, put your hands flat on your sides, raise your hands straight forward, stretch your arms to the left and right and lay them flat, then lift them up until the two palms meet, then straighten your arms back and lay them flat, then return to your chest and restore them, repeat 5-10 times.

　　5. Leg exercises: It can be done from the 5th day after delivery. Lie on your back, lift your right leg without the help of your hands so that the leg is at a right angle to the body, then slowly lower the leg, alternate the same action left and right, and repeat 5-10 times.

　　6. Sit-ups exercise: It can be started from the 14th day after delivery. Lie on your back, cross your palms and hold them behind your head, use your waist and abdominal strength to sit up, touch your toes with your palms twice and then lie down slowly, repeat 5-10 times, and increase to 20 times when your strength increases.

　　7. Hip movements: It can be done from the 7th day after delivery. Lie on your back, bend your left leg until your heel touches your buttocks, and your thigh is close to your abdomen, then straighten it and lower it, alternating left and right, and do the same 5-10 times.