What are the methods for postpartum waist exercise? What are the methods for postpartum waist massage

Since the fetus is long-term pressure on the waist and abdomen, there will be some problems in the waist of the pregnant woman after giving birth. Therefore, after a period of rest after giving birth, we will encourage the mother to do some waist exercises to achieve recovery. So do you know what methods of waist exercises after giving birth? Let’s take a look together!

What methods of waist exercises after giving birth

1. Leg exercises

lying on your back, holding one leg knee with both hands, trying to bend your hips, so that the front edge of the thighs is close to the abdomen, do it 5 to 10 times in a row, and then do the other lower limbs; then hold both knees tightly at the same time with both hands, do it 5 to 10 times at the same time. Once a night, or once in the morning.

2. Sitting up exercise

Lying on your back, lying on your belly. Be careful not to use your upper limbs to help, keep your lower limbs straight, and the times are uncertain. This exercise can also reduce abdominal fat.

3. Rolling waist exercise

Lying on your back, keep your legs flexed, curl your body into a ball, roll it back and forth for 10 to 20 times. Lying on your back, use a hot towel with no running water as the degree of water. Put a hot water bag on the pain area in the waist and the sacral area slightly below, for about 10 minutes of damp heat, and then on both sides of the waist for about 10 minutes. Finally, Lying on your back is the same as the abdomen. It is especially suitable for menstrual back pain. Pay attention to the temperature and make it difficult to avoid scalding.

What are the methods of postpartum waist massage? 1. Palm pressing the lumbar sacral part - prone position, with both palms overlapping on the lumbar spine in the painful area, and the degree of not causing pain. Then exhale and inhale once, do 10 to 15 times;

2. Rub the waist and back: You can rub the waist and back muscles with both hands before getting up in the morning or going to bed late, and rub the waist and back muscles up and down 50 to 100 times;

3. Rub the knot: Use the thumb to touch the waist and sacral area carefully. If there is a tender nodule, press it with the fingertips and rub it for 1 minute.

4. Push the lower limbs: help others, lie on the prone position, fix the hips, start from the sacral area with the root of the palm, and go through the buttocks along the outside of the thigh, the outside of the calf, to the other side of the limb.

How long will it take for the back pain to return to normal after childbirth?

When women give birth, hormone secretion is different from normal. For most women, as time goes by, the hormone secretion in their body will slowly return to normal levels, and the back pain will gradually disappear at this time, but this takes time. It takes about a month for new mothers to go through.

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