Postpartum yoga conditioning method postpartum yoga action

yoga is a combination of spiritual and physical combination, which not only makes people's inner peace and peace, but also has a positive impact on health.After the birth of the baby, the new mommy will always feel tired, and many times the mood will not be good. At this time, to practice yoga at this time, you may have unexpected effects.

Shipping

1. Lie on your back, straighten your legs.The arms are flat on the side of the body, and the palms are down.

2. Inhale, at the same time, lift your head, torso, legs and arms, and leave the ground.Straighten your arms forward and parallel to the ground while exhaling, while maintaining this posture as long as possible, it is subject to hard work.

3. Slowly exhaling, gradually restore the legs and trunk to relax the whole body.Repeat this exercise 3 times.

Role: helps abdominal organs and muscles, and help promote intestinal motility and improve digestive function.

Cat extension style

1. Kneel down, sit on the heel, straighten your back.

2. Lift your hips and put your hands on the ground.Inhale, look up, shrink back muscles, keep for 5 seconds.

3. Exhale, hang your head, arch the spine, and keep it for 5 seconds.Straighten your arms and vertically on the ground.

Function: It helps the uterus to reply to the normal position.

Tiger style

1. Kneel down at the beginning, sit on both heels, and straighten the spine.Stretch forward with both hands, put them on the floor, raise your hips, and make a climbing posture.

2. Stand straight forward, inhale, and stretch your right leg back.Ghostly storage, bend your right knee, and point your knees towards your head.Gaze up with your eyes and keep it for 5 seconds.

3. Exhale, put the bent leg back under the hip, close to the chest, the toes are higher than the ground, look down on both eyes, the nose is close to the knee, and the spine should be bent into arch.Stretch your right leg to the back, and do 5 times each leg.

Function: Reduce fat in the hip and thigh area, and strong reproductive organs.

Stretch on the back of the legs

1. Sit straight up, stretch your legs forward, and put your palms on your thigh.

2. Stretch your arms forward, retract your shoulders backwards, inhale, hold your arms over your head, exhale, slowly bend forward, bent forward as comfortable as possible, grab your calves with both hands, your elbows outwards outwardAnd bending down, lower your head, as close to your knees as much as possible, and keep for 10 seconds.

3. Inhale, straighten your arms to restore.Relax the whole body and do it twice repeatedly.

Function: It helps the uterus bladder full of vitality and nourish the gonad.

All locust -style

1. Lie lying down, straighten your arms backwards, exhale, and raise your head, chest, and legs at the same time.

2. A regular breathing, keep this posture as long as possible.

3. Gradually restore, relax the whole body, repeat twice.

Function: It is good for the organs of the pelvic range.

Why war warm up before exercise

Heating before exercise can increase the activity of the joints, improve the core temperature of the body, awaken muscles, and make the muscle contraction and relaxation more efficient.In addition, warm -up will effectively reduce the phenomenon of joints, muscle sprains, and strain during exercise.Here are some warm -up movements. Before exercise, remember to do a few groups:

10 major actions of sports warm -up

Neck rotation

Mobilize the head back and forth to pull the neck muscles.A total of 3 groups need to be performed in a total of 10 times, and each group is allowed to have a rest time of 5 to 10 seconds.

C -shaped

Stand upright, stretch your arms, and draw a movement of a C from high to low.A total of 3 groups need to be performed in a total of 10 times, and each group is allowed to have a break of 10 to 30 seconds.

Side arm movement

Holding a light dumbbell with a light weight or not taking it, slowly swinging his arms with an angle.A total of 3 groups need to be performed in a total of 10 times, and each group is allowed to have a break of 10 to 30 seconds.

Hip joint rotation

The upper part of the body is leaning forward, the waist is bent down 90 degrees, the body is up, bending to the left to right, and stretching.A total of 3 groups need to be performed in a total of 10 times, and each group is allowed to have a break of 10 to 30 seconds.

Squat

The main activity of this action is the knee joint. When doing this action, pay attention to the body not to tilt forward, while the squatting action is mainly slow.A total of 3 groups need to be performed in a total of 10 times, and each group is allowed to have a break of 10 to 30 seconds.

Arrow squatting

When squatting in arrows, we must let our hips and legs work, feel the tension of the hip and leg muscles, and keep the back straight and the abdomen tightening.Don't let our knees exceed our toes, and try to keep our legs bending 90 degrees.

Hip Running

Picking the hip Running can fully stretch the thigh muscles, and help the second half of the Running posture in the Running gesture.You can do one -foot exercise in place first, use the muscles on the back of the thigh to lift the heel backwards, touch it with your hips, and then try to take turns or move forward easily.

Lift your legs after alternating prone

Lift your legs after leaning can help us activate the muscles of the hips and legs, and can also help us activate the abdomen muscles.First lying down on the mat, or keep the tablet support, and then lift our legs back alternately.

Open -closing jump

Open -closing jump can help our body quickly heating up in a short period of time, allowing us to be in a high degree of excitement, and at the same time, it will also allow our cells to be moved in the whole body. This is very good for our next training. At the same timeIt will also reduce the chance of injury when we do some high -intensity movements.The opening and closing jump must control the speed, do everything you can, keep the movement speed, and keep your arms and legs straight, and make our movements as much as possible.

High -lifting

The last action is to recommend a faster training movement to everyone, that is, raising legs.Raise your legs with both feet.Try to raise your own limit.A total of 3 groups need to be performed in a total of 10 times, and each group is allowed to have a break of 10 to 30 seconds.

Warm -up precautions

Water supplement

Pay attention to the water before warm -up, especially under hot and humid weather, and can also prevent cramps and heat stroke.

Warm -up

When warm -up, pay attention to gradual progress. The best exercise amount starts from small, gradually increases to achieve the effect of sweating.Don't be too severe to avoid fatigue.

Warm -up time

The time of warm-up exercise is 10-14 minutes. Depending on age, personal constitutional differences, seasons and temperatures, the time required for warm-up exercises will be different.When the weather is cold, the warm -up time should be extended to 20 minutes.It should not be rushed to take off the sports jacket and trousers before you sweat, which will hinder the effect of warm -up.

In fact, every movement of warm -up is very knowledgeable, and it is by no means just stretching at will, and the wrong movement will even cause muscle breaks or joint damage. It is better not to do it.The real warm -up is to keep the muscles soft, and then increase the range of the joints, so that we can make more correct Running or movement postures.Want to become flexible, strengthen the sense of balance, and no longer fall easily. Don't forget to warm up before exercise!

Instructions for the abduction activity

Remember: Hold the cane handle with both hands to support your weight.Due to the passage of an important vascular plexus of armpit, it is performed to avoid compression damage.

Notice: According to the actual situation, the doctor will refer to the several methods listed below to guide you to choose the affected leg load when using the double -turning:

Irritability: That is, the affected legs are not strong, that is, keep your legs away from the ground;

Lighter: You can use your toes to maintain balance;

Partial load: You can divide your body weight to the affected legs;

Kele: Affordinate most weight or even all weights to the feet;

Full weight: Full load, as long as it does not hurt.

Notice: Be sure to follow the doctor's guidance to prevent too much or too little weight and affect rehabilitation.

How to walk around

1. The direction of supporting the two -turning support on both sides of the feet is supported to keep your body stable;

2. Try to press on the bilateral ribs on the top of the two crutches. Do not use your armpit directly on the crutches, straighten your elbows, and support your weight with your hands;

3. Move forward at the same time on both turns;

4. Move your legs forward in the same plane between the double -turn;

5. Placing the normal legs forward and putting it in front of the double turning;

6. Repeat it continuously, you can walk forward (double abduction-& gt; legs-& gt; normal legs).

Tip: Do not rely on the double -turning top during walking.

Use a cane to get up to stand the cube method

1. Before you are ready to stand, please determine whether the chair or bed is stable and firm;

2. Normal legs are supported on the ground, and the body moves forward to the edge of the chair or bed;

3. Get together together with the double -turn, hold the crutches handle with the hand on the side of the leg, and hold the hand armrest or bed edge of the healthy hand;

4. Support hard work together, and at the same time your normal legs stand up and keep standing firmly.

Note: Before you start walking, make sure that you have stood up, and then separate the cane on both sides of your body.

How to sit down with a cane

1. Slowly backwards, until the legs on the normal side touch the edge of the chair or bed;

2. Keep your weight on the normal leg, put the double -turn together together;

3. Hold the crutch handle with the hand on the side of the legs, put the hands on the side of the chair or bed edge, then bend the healthy side knee, and slowly sit down;

4. Sit down and take your time.Always keep the double turbine beside the chair.

Note: Unless the doctor allows your legs to partial load, you still need to keep your affected legs from leaving the ground.

Turn up and down the upper and lower steps or stairs

1. If there are armrests in steps or stairs, try to use the handrails as much as possible.Combine the two crutches together and hold the hand away from the side of the handrail of the stairs (as shown in the figure); hold the handrail of the stairs with the other hand, try to get close to the armrest;

2. There is no handrail staircase: According to the guidance method, both hands are held with a crutch, just like walking.

superiorHandrailstairs

1. When you are ready to go upstairs, move your body to a staircase on the bottom floor;

2. Merge and double -turn handle, hold the handrails on the other side, try to get closer to the armrest as possible;

3. Support both hands at the same time, cross the normal legs forward to the first -level stairs;

4. Keep your weight support on the normal leg;

5. Move the double turn and get the legs to the same level of stairs;

6. Repeat it continuously and go upstairs.Don't be too anxious on the staircase.

superiorHand -no -handedstairs

1. When you are ready to go upstairs, move your body to a staircase on the bottom floor;

2. Hold a crutch of both hands and support it at the same time, and put the normal legs forward to the first -level stairs;

3. Keep the weight support on the normal leg;

4. Move the double turn and get the legs to the same level of stairs;

5. Repeat it continuously and go upstairs.Don't be too anxious on the staircase.

Note: When you go upstairs, if someone assists, ask him or she to stand behind you to protect you.

downHandrailstairs

1. Move your body near the edge of the stairs;

2. Merge and double -turn handle, hold the handrails on the other side, try to get closer to the armrest as possible;

3. Hold the handrail along the handle, hold the double turbine to the next stairs, and move the affected legs down;

4. After the hands are supported by both hands, move the stairs under normal legs;

5. Repeat it continuously and go downstairs.Don't be too anxious under a grid stairs.

downHand -no -handedstairs

1. Move your body near the edge of the stairs;

2. Hold a crutch of both hands, move the double turbine to the next staircase, while suffering from the legs;

3. After supporting stability with both hands, move the center of gravity, and then move the stairs under normal legs;

4. Repeat it continuously and go downstairs.Don't be too anxious under a grid stairs.

Note: When you go downstairs, if someone assists, ask him or her to stand in front of you to protect you.

Remember: "Good legs are above, bad legs are down."

How to use a cane to pass the door

Please make sure that the door has enough space to allow your feet and double turns.After opening the door, first hold the cane's foot on the side of the door, hold on the door.Then pass the door.

precautions for crutch use

1. Please use the crutch correctly to make sure not to press the armpit at the top of the crutch.If you feel numb and uncomfortable with the armpits, please correct the way of abduction immediately.If the use method is correct, but it is still found that the armpit is pressured, it may be that your crutches are too long, and you need to be shortened.

2. Determine the crutches with rubber pads, thick shoulder brackets and handles.Ensure that these parts are firm, not loose, and no serious damage, and need to be replaced if necessary.

3. If your hands are prone to pain or fatigue, you can thicken the cushion on the crutch handle.

4. Avoid turning on the slippery ground.If you have to do it, try to slow down.

5. The Carpet or cushion on the floor is easy to slide. Try to move as much as possible. Do not use a crutch to move above.

6. During the abduction, please wear a protective and supported shoes, or rather barefoot and do not wear slippers.

7. When using a crutch, the crutch may scratch the Skin between your arms and chest walls.You can use moisturizing water or refreshing powder to prevent Skin wear.