After childbirth:

After childbirth:

The belly may not yet have shrunk, and there may be stretch marks; exercising can help tighten abdominal muscles and reduce fat. Mothers who have given birth naturally can begin exercising in the 2nd week after childbirth; if a cesarean section was performed, wait for the 3rd or 4th week. Pain and breast engorgement are normal and can be treated with pain medication, and breastfeeding can continue as usual. Uterine pain may occur in the first 2-3 days after childbirth, and lochia will last about 4-6 weeks. Mothers should eat a well-balanced diet to restore health and ensure quality breast milk.

Avoid pickled and spicy food as it may harm the baby. Constipation might be a problem postpartum, so increase the intake of fruits and vegetables and drink enough water.

Bathing and shampooing can be done normally, but soaking baths should be avoided.

For mothers who had a cesarean section, they should wipe themselves or use waterproof plasters as per the doctor's instructions.

These guidelines assist in general postpartum care for mothers and should be followed according to the advice of a doctor or healthcare provider for optimal health.

Using a belly wrap during the day can help reduce pain from wounds; it should be removed and cleaned at night. Surgical stitches may hurt for 3-4 days but will heal within 7-10 days. Clean after each bowel movement, wiping from front to back.

Mothers should rest at least 6-8 hours a day. If suffering from hemorrhoids, clean the area and you may apply an ice pack. For constipation, drink plenty of water and eat lots of vegetables and fruits.

Sexual activity should be avoided for 4-6 weeks after childbirth. There are various birth control methods, such as pills, injections, and IUDs, etc. It's advisable to consult a doctor or nurse to choose the appropriate method.

Symptoms That Should Prompt a Visit to the Doctor:

• Excessive vaginal bleeding
• Severe abdominal pain, twisting pain
• Fever, chills, body temperature above 38 degrees Celsius
• Frequent urination or painful urination
• Red and swollen surgical wounds with pus
• Red and swollen stitched wounds with pus or bleeding
• Foul-smelling, red lochia for more than 15 days after childbirth
• Lumps or red, swollen breasts
• Exercise 10 positions... to maintain a beautiful figure

      Before starting the exercises, it is advised for mothers who have given birth naturally to begin body exercises 2-3 days after childbirth. For those who underwent a C-section, wait for a month before starting. Starting late will yield slower results, so starting early will make you beautiful sooner.

Position 1: Exercise the chest, shoulders, back, neck, and reduce the abdomen

     Lie on your back with arms by your side, slowly lift your head off the floor until your chin touches your chest, counting one, two, three. While lifting the head, arms, legs, and body must be straight, then slowly lower the head. Repeat about 10 times.

If you have a sagging belly, use both hands to press down on the abdomen when lifting the head. The abdominal muscles will tighten, and pressing them will help the muscles come together better.

Position 2: Exercise the legs, thighs, abdomen, and hips

     Lie flat on your stomach, bend both knees, making a right angle, and keep them close together, with feet flat and appropriately spaced. Lift your hips, using your shoulders to push off the floor, simultaneously squeezing your hip muscles. This will help improve the stitched area.

Position 3: Exercise the abdomen, hips, chest, and help release lochia

     Lie on your stomach and lift your buttocks as close to your chest as possible, into a hunched position, with knees about 1 foot apart. The chest must be flat on the floor. Stay in this position for about 2 minutes, then use a pillow to cushion the abdomen, to reduce fatigue, and lie in this position for about half an hour.

Position 4: Full body exercise

     Kneel down with shins, knees, and feet close to your elbows. Put your palms on the floor like crawling, then slowly lower your elbows to the floor. Lower your head until your chin touches your chest, contract your abdomen, tense the muscles in the hips and legs, then slowly lower your hips to touch your heels. Lean back slightly, forehead touching the floor, arms straight, then lift the body back to the original position. The uterus will return to normal sooner.

Position 5: Exercise the vaginal muscles

     This involves squeezing the vaginal or rectal muscles while lying or sitting, as if urinating and then contracting immediately. Do this for about 5-10 minutes at a time, or squeeze about 20 times a day. You can do this while doing housework or breastfeeding.

Position 6 for Chest, Abdomen, and Lungs

Lie flat on your back. Extend your arms and legs straight along your body. Take a deep breath slowly, counting to three, then tighten your stomach. Try to press your waist against the floor, then gradually exhale. Rest for a moment before repeating approximately 10 times.

Position  7 for Arms, Chest, and Lungs

Lie on your back with your arms stretched along your sides. Raise both arms straight up perpendicular to your body until both hands can touch each other. Then slowly lower your arms until they are back alongside your body. Repeat about 10 times.

Position  8 for Legs, Hips, and Abdomen

Lie flat on the floor with your arms along your sides. Lift one leg up perpendicular to your body, keeping it straight, then lower it slowly. Alternate legs. Repeat about 10 times. Once you're stronger, try lifting both legs simultaneously.

Position  9 for Abdomen, Shoulders, Back, and Neck

Lie on your back with your body stretched and arms by your sides. Sit up without using your arms for support. Raise your arms parallel to the ground. Then slowly lie back down. Start doing this once or twice daily. As you get stronger, gradually increase the frequency. Your arms can be placed in three positions: alongside your body, both hands on your chest, or both hands behind your head.

Position 10 for Abdomen, Hips, and Legs

Lie flat with your arms extended. Bend your knees close to your abdomen, so your heels touch your buttocks, then straighten your legs. Lower them slowly back to the original position without bending the knees. Alternate legs. Start with a few repetitions and gradually increase by 1-2 repetitions daily.

For more details, contact the Pediatrics Department at 02-561-1111 or 02-058-1111, extensions 4220-21.