Exercises to recover from birth in record time

Pregnancy is a great physical challenge. Hormonal changes, weight gain, pelvic floor suffers, urinary incontinence due to the pressure that the weight of the baby exerts on the bladder ... But what happens when we have already given birth? How can we recover from the 9 months of pregnancy and childbirth to have energy and raise our baby?

The first recommendation is to have patience because the body needs time to recover and the results are not achieved overnight. But with the care and support of your partner and your family in all the care of your baby you can rest to face the new responsibility and care of the baby.

At first, coping with postpartum is not easy, because the discomfort seems endless, but with time and patience everything happens. The points of the episiotomy are reabsorbed and in two weeks the wound will be healed. If you have had a cesarean, your recovery will be a little slower. In any case, the most important thing to ensure that everything goes well is that you go punctually to your reviews with the midwife.

3 exercises to recover from childbirth

After pregnancy it takes time to rest and establish a bond with the baby, but also, it is time to get back in shape with these simple exercises to return to routine, recover and increase energy after delivery.

1. Go for a walk.Actually, this routine is very beneficial for everyone, regardless of whether you have just given birth. However, it is a very simple exercise and requires little effort, so if you have just had a baby, this is the perfect routine to start on the road to recovery.

Take a walk with your baby or go for a walk to relax and relax. In addition to changing the environment, you will burn calories and release endorphins, so you will feel more animated and more energetic. Start with short walks and pay attention to the pelvic floor. If you notice it heavy or resentful, take short walks until it gets stronger. Once you're recovered, spend about 30 minutes a day.

2. Exercise the pelvic floor. During pregnancy the pelvic muscles stretch to adapt to the baby, and it is in fact the one that helps to push during delivery. The soil suffers from this, and it is likely that many women, after giving birth, have incontinence problems.

From Intimina, we recommend practicing Kegel exercises for a quick recovery. This routine consists of contracting the muscles of the pelvic floor up and inwards for a few seconds to strengthen and tone the pelvic muscles.

In this way, it will increase the blood risk of the perineum and vagina, helping to reduce inflammation of the area and possible bruising.

In addition, exercising the pelvic muscles is also a good way to prevent future problems such as loss of urine and even pelvic prolapses -depth of an organ from the pelvic cavity to the outside-.

More or less, after six weeks of giving birth, you can start doing this routine by helping some exercisers to get the maximum benefits.

3. Raise the pelvis. The muscles of the abdomen also suffer during pregnancy, so it is important to pay attention. To strengthen the area, we recommend performing simple exercises to strengthen the lower abdominals, lower back and pelvic muscles.

The simplest way to do them is to sit on a mat on your back with your knees bent and your feet on the floor. In this position, the lower part of your back will rise naturally slightly from the ground.

Begin the exercise by contracting the pelvic floor and squeezing the lower abdominals while flexing or lifting the pelvis slightly. In this way, the lower part of the back will be straight against the floor, but without lifting the buttocks. Count to 10, then relax the muscles and return to the initial posture. Start with 5 repetitions and try to get to 20. It is very important to control the breathing throughout the exercise.

The important thing to start in this type of routines is to perform low-impact exercises, avoiding any movement that overloads the pelvic floor, and focusing on the pursuit of one's own well-being.

Patricia Moraleda
Advice: Intimina, female care experts

Video: Overtraining - Slow Muscle Recovery (3 SECOND TEST!!)

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