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Exercises for mothers after childbirth.

It is recommended to start exercising on the first day after a normal birth. You can also start exercising while lying in bed.

Cuba as follows:

• Move your legs up and down 10 times.
• Move your legs in a circle to the right and left 10 times.
• Deep breathing exercise, 3 times.
• Repeat this exercise 3 times a day.

When you get better, you can change positions (lying, sitting and standing) during the exercises.

• Fix the pelvic muscles, feel their contraction and relaxation 5 times.
• Close the abdomen and relax 5 times.
• Tighten the back muscles, relax 5 times.

Depending on your skills and abilities, you can do the following:

• Lie down with one or two pillows under your thighs, get in and relax - 5 times
• Stretch, contract the pelvic muscles - 5 times
• Lie down, relax your back muscles, relax - 5 times

Exercises to strengthen the waist.

1. Lie on your head and shoulders with your hips and knees slightly bent, tuck into your stomach and relax - 5 times.

2. Lie on your back, supporting your head and shoulders, slightly bend your hips and knees, tighten your stomach and lift your back. Do it 5 times.

3. Lie on your stomach, raise your head and shoulders.

Source: www.myhealth.gov.my

Exercises for mothers after childbirth.