Copyright ⓒ 2014 John Sangwon Lee, MD., FAAP
Postpartum physical exercise 산후 체조
Light physical exercise should be initiated immediately after childbirth as directed by your doctor.
Even while performing postpartum recovery at the postpartum hospital, you can do light exercises such as sitting and lying on the bed, stretching arms and legs, and breathing deeply, according to your doctor’s instructions.
It’s common to get up from bed and start doing little by little, starting with walking in the hospital or in the house.
If possible, you can start soon after childbirth, but you should do light physical exercise at least 24 hours after childbirth.
You can do light physical exercise, such as walking, whenever time permits.
If you lay your stomach on the floor or bed, properly support your body with pillows, etc., and lie down comfortably and lighten your physical exercise, the uterus will recover faster to the cheek state.
Postpartum exercises, such as the following after delivery, can help you recover more quickly, mentally and physically.
However, since all mothers cannot do postpartum gymnastics uniformly after delivery, it is a rule to do postpartum gymnastics according to the doctor’s instructions before doing postpartum gymnastics.
There are several types of postpartum gymnastics that a mother can do.
One of them is introduced next. When performing any kind of postpartum gymnastics, you should be free and appropriate according to the health and abilities of each mother, without being too constrained by any form.
① Lie straight on a flat floor, hardwood floor, or bed as shown in the picture. Relax all over your body, inhale deeply, and exhale all the air you inhale. And when you breathe in the air, you inflate your stomach up to the limit you can lift. And while exhaling a large amount of air, let it go out to the extent that it can completely extinguish the skin of the stomach. Repeat this exercise five times and do it several times a day.
② Lie straight on your back as shown in the picture and stretch your arms upright on both sides of your torso so that your torso and arms are at right angles. Then, bring your arms outstretched to the top of your face and put your palms together. Then, as just before doing this exercise, bring both arms that were stretched over your face to the sides of your torso. Repeat this exercise five times and do it several times a day.
③ Lie on your back with your back on the floor as shown in the picture, then stretch your legs upright. Then, lift your head and upper body slightly forward from the floor. At the same time, raise your left knee slightly and bend it. At this point, you must not lift your feet off the floor. Then, stretch out your right arm and place your palm on your left thigh. Then relax all over the body and take a break. Next, in almost the same way, gently bend your right knee and place your left palm on your right thigh. Do this exercise five times and do it several times a day.
④ As shown in the picture, exercise a strong abdominal wall. Lie straight on your back on the floor. Stretch both arms upright on both sides and place them on both sides of the torso. Place both arms and hands firmly on the floor, and pull both lower legs to the limit as far as you can pull them toward your hips. Then, as shown in the picture, support the torso with the head, shoulders, arms, hands, and feet, and bend the whole body like a bow. Do this exercise three times. If you want to continue doing this exercise, you can do it several times.
⑤ Lie straight on the floor as shown in the picture. And bend both knees upward. Lift your buttocks off the floor while applying a lot of power to your hip muscles. At the same time, the head and upper body are also lifted up and forward. Then relax and rest all over your body. Do this exercise several times a day.
⑥ Lie straight on your back as shown in Figure 12-9. Bend one knee and pull that leg toward your stomach. At this point, your feet are facing toward your hips. Then, the leg that was pulled toward the stomach is straightened and lifted high as shown in Figure 12-9. Then, straighten your raised leg and slowly put it down on the floor, relax your whole body, and take a break. And in almost the same way, do this exercise with the other leg. Do this exercise several times a day.
⑦ Lie on your back with your back on the floor as shown in the picture. Lift one leg upright. At this time, lift your legs while applying a lot of power to your stomach. Then, straighten the leg that was lifted up and slowly put it down. Next, do this exercise with the other leg in almost the same way. Do this exercise several times a day
⑧ Kneel on both knees on the floor as shown in the picture, support the whole body with both hands and forearms, and lay down. Then, arching the entire body, applying a lot of strength to the muscles of the stomach and hips. Then, in that position, relax for a moment and take a deep breath. Do this exercise several times a day.
⑨ Lie straight on the floor as shown in the picture. While applying a lot of power to the stomach, lift both legs side by side. Slowly lower both legs raised. Do this exercise several times a day.
⑩ Lie straight on the floor as shown in the picture. Then slide both feet halfway under a sofa or other piece of furniture, and lie flat with your arms crossed with your head. Then sit up slowly as shown in the picture. Then, while applying a lot of strength to your stomach, slowly move your body back and lay your back on the floor. Repeat this exercise several times a day.
Copyright ⓒ 2014 John Sangwon Lee, MD., FAAP
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“The information contained in this publication should not be used as a substitute for the medical care and advice of your doctor. There may be variations in treatment that your doctor may recommend based on individual facts and circumstances.
“Parental education is the best medicine.“