How to complete postpartum pelvic floor muscle rehabilitation under the epidemic？

Due to the global spread of COVID-19, many mothers' activities have been restricted. Many new mothers worry that they may miss the best period of postpartum recovery. What should we do? In fact, you can also do postpartum rehabilitation at home. Here, Dearcare teaches you a few movements so that you can do postpartum rehabilitation without going out.

Postpartum rehabilitation at home

  Action 1: Breathing training

Breathing training is especially important after childbirth, which can help the mother to speed up the recovery of sap and assist postpartum rehabilitation training.

Specific steps are as follows

• Lie on the bed, put your hands on your belly

  
  

• In breathing training, you need to pay attention to keeping your chest as still as possible, belly heaved and fought for every breath.

  
  

• Breathe in through your nose, imagine that the inhaled air reaches your stomach, your stomach bulges, and your chest doesn’t move

  
  

• Breathe out through your mouth, the abdomen tightens, the bulging belly collapses

• The amount of training is 5-10 minutes, depending on the situation.

  Action 2: Glute bridge

Glute bridge training, just as its name implies, carry buttock is on a "bridge" shape.

• Lie down on a yoga mat (supporting surface should be stable, neither too hard, nor too soft）

• Bend your feet, place your hands on your sides, and your heels under your fingers

• Slowly exert force, lift your hips, be careful not to on tiptoe

• After maintaining stability, slowly lower the raised buttocks. One lift and one release is a complete set of actions

• Once in the morning and evening, the amount of training is 5-10 sets, depending on the situation.

  
  

  Action 3: Kegel Ball Training

Primary training is not weight training, so you can lie flat on the bed, put a Kegel ball（rehabilitation device ）, and feel the vagina contraction.

The first type of training:

Clamp the rehabilitation device for 5 seconds and relax for 10 seconds. This is a collection of actions. The amount of training is once in the morning and evening, and you can do 5-10 collection.

(Note: the relaxing time must be longer than the tightening time)

The second type of training:

Clamp the rehabilitation device for 2 seconds and relax for 2 seconds. This is a couple of the contortions. The amount of training will be once in the morning and evening, and do 5~10 sets at a time

Those who don't have a rehabilitation device can choose to use vaginal probe or hand to feel the contraction. Of course, it is also possible to train the anus by yourself without anything, the relative effect is not so good.