運(yùn)動(dòng)指導(dǎo)ExerciseInstruction產(chǎn)后恢復(fù)與塑形PostpartumRecoverya

運(yùn)動(dòng)指導(dǎo)

ExerciseInstruction產(chǎn)后恢復(fù)與塑形PostpartumRecoveryandBodyShaping目錄（Contents）1.運(yùn)動(dòng)指導(dǎo)的理論基礎(chǔ)TheoreticalbasisofExerciseInstruction2.產(chǎn)后恢復(fù)七日操Seven-daypostpartumrecoveryexercise3.產(chǎn)后恢復(fù)保健操postpartumrecoveryconditioningexercise4.哺乳期運(yùn)動(dòng)恢復(fù)手段RecoveryExerciseDuringLactationPeriod導(dǎo)入(Introduction)雌激素及妊娠期活動(dòng)少(estrogenandhypoactivityduringpregnancy)產(chǎn)后的不良姿勢(shì)(improperpostureafterdelivery)產(chǎn)婦產(chǎn)后運(yùn)動(dòng)的意義(TheSignificanceofPostpartumExerciseforPuerperae)現(xiàn)代醫(yī)學(xué)證明產(chǎn)后身材是可以恢復(fù)的，甚至可以比產(chǎn)前身材更美，產(chǎn)后重塑黃金時(shí)期在產(chǎn)后一年內(nèi)。要保持體型來(lái)就必須抓緊時(shí)間和掌握方法，需要結(jié)合正確的飲食和規(guī)律的運(yùn)動(dòng)，主要是針對(duì)下半身及腹部的運(yùn)動(dòng)，長(zhǎng)期堅(jiān)持正確地鍛煉肌肉力量能夠恢復(fù)乳房的堅(jiān)挺,腹部平坦及緊俏的臀部。(Modernmedicineprovesthatthepostpartumbodyfigurecanberestored,evenmorebeautifulthantheprenatalfigure,andthegoldenperiodofpostpartumrehabilitationiswithinoneyearafterdelivery.Tomaintainthebodyshape,wemustseizethetimeandmasterthemethods,whichneedtocombinewithcorrectdietandregularexercise,mainlyforthelowerbodyandabdomen.Long-termadherencetothecorrectexerciseofmusclestrengthcanrestorethefirmnessofthebreast,flatabdomenandtighthips.)產(chǎn)婦產(chǎn)后運(yùn)動(dòng)的原則(ThePrinciplesofPostpartumExerciseforPuerperae)產(chǎn)婦產(chǎn)后運(yùn)動(dòng)的總原則：(Thegeneralprinciplesofpostpartumexercise:)因人而異因時(shí)而異量力而行循序漸進(jìn)SWOT(varyfrompersontoperson)(fromtimetotime)(withinone'scapabilities)(stepbystep)產(chǎn)婦產(chǎn)后運(yùn)動(dòng)的注意事項(xiàng)(ThePrecautionsofPostpartumExerciseforPuerperae)01盡早參加活動(dòng)（Participateinexercisesasearlyaspossible)健康產(chǎn)婦產(chǎn)后6^8小時(shí)即可起床輕微活動(dòng)，如坐起用餐。于產(chǎn)后24小時(shí)后即可下床進(jìn)行一些輕微的活動(dòng)，如在室內(nèi)慢速走動(dòng)等。行會(huì)陰側(cè)切或行剖宮產(chǎn)的產(chǎn)婦，可適當(dāng)推遲活動(dòng)時(shí)間，等傷口愈合后，再進(jìn)行運(yùn)動(dòng)鍛煉。(Healthypuerperaecangetupforlightactivities6^8hoursafterdelivery,suchassittingupfordinner.24hoursafterdelivery,puerperaecangetoutofbedanddosomelightactivities,suchaswalkingslowlyindoors.Forpuerperaewhohaveundergoneepisiotomyorcesareansection,activitycanbepostponedappropriatelyuntilthewoundhashealed.)產(chǎn)婦產(chǎn)后運(yùn)動(dòng)的注意事項(xiàng)(ThePrecautionsofPostpartumExerciseforPuerperae)0302注意合理營(yíng)養(yǎng)（Payattentiontoreasonablenutrition)多吃瘦肉、魚、蛋、豆制品、新鮮蔬菜及水果等，減少高脂肪、高糖類食品的攝入。(eatmoreleanmeat,fish,eggs,soybeanproducts,freshvegetablesandfruits,etc.,andreducetheintakeofhigh-fat,high-sugarfoods.）堅(jiān)持母乳喂養(yǎng)（Adheretobreastfeeding）母乳喂養(yǎng)能加速乳汁的分泌，從而促進(jìn)母體的新陳代謝，加速腹部及子宮等器官的收縮，有利于營(yíng)養(yǎng)平衡，防止?fàn)I養(yǎng)過(guò)剩而造成肥胖。(breastfeedingcanacceleratethesecretionofbreastmilk,thuspromotingthemetabolismofthemother,acceleratethecontractionoftheabdomen,uterusandotherorgans,whichisconducivetonutritionalbalanceandpreventobesitycausedbyexcessnutrition.)產(chǎn)婦產(chǎn)后運(yùn)動(dòng)的注意事項(xiàng)(ThePrecautionsofPostpartumExerciseforPuerperae)0504講求科學(xué)鍛煉（Scientificexercise）必須從局部的小幅度動(dòng)作，逐漸過(guò)渡到全面的較大幅度鍛煉。運(yùn)動(dòng)量以微微出汗，不感到疲勞為宜。保持心理健康（Maintainmentalhealth）保持良好的情緒和最佳心理，加強(qiáng)鍛煉、改善外形、熱愛(ài)生活、追求幸福，提高生活質(zhì)量。(itisnecessarytograduallytransitfromlocalsmallrangemovementstocomprehensivelargeexercises.Theamountofexerciseisappropriatewhenthereisslightlysweatingwithoutfatigue.)(maintaingoodmoodandthebestpsychologicalstate,reinforceexercise,improvephysique,lovelife,pursuehappinessandimprovethequalityoflife.)產(chǎn)婦產(chǎn)后運(yùn)動(dòng)的注意事項(xiàng)(ThePrecautionsofPostpartumExerciseforPuerperae)06保證充足休息（Ensureadequaterest）在產(chǎn)后恢復(fù)階段進(jìn)行鍛煉必須保證充足的休息時(shí)間，以利于身體的全面恢復(fù)。(exerciseinthepostpartumrecoveryphasemustensureadequateresttime,inordertofacilitatetheoverallrecoveryofthebody.)產(chǎn)婦產(chǎn)后運(yùn)動(dòng)的方法與內(nèi)容(ThePrecautionsofPostpartumExerciseforPuerperae)每項(xiàng)運(yùn)動(dòng)分三個(gè)階段(Eachexerciseisdividedintothreestages)準(zhǔn)備階段（熱身運(yùn)動(dòng)）

（preparationstage(warm-upexercise))鍛煉階段（exercisestage)放松階段（relaxationstage）每次運(yùn)動(dòng)時(shí)間一般持續(xù)30-60分鐘(Eachstageusuallylasts30-60minutes.)產(chǎn)婦產(chǎn)后運(yùn)動(dòng)的方法與內(nèi)容(ThePrecautionsofPostpartumExerciseforPuerperae)腹直肌分離康復(fù)訓(xùn)練(Diastasisrectirehabilitationtraining)緩解由腹直肌分離導(dǎo)致的腰背痛，幫助產(chǎn)后腹直肌恢復(fù)，收緊腹部，疏通腹部經(jīng)絡(luò)。(relievethelowerbackpaincausedbydiastasisrecti,helpwithrecoveryofrectusabdominisafterchildbirth,tightentheabdomenanddredgetheabdominalmeridians.)產(chǎn)婦產(chǎn)后運(yùn)動(dòng)的方法與內(nèi)容(TheMethodsandContentsofPostpartumExerciseforPuerperae)需要注意的是：很多新媽媽在生產(chǎn)后，為了能盡快恢復(fù)身材，會(huì)迫不及待地進(jìn)行大量的腰腹訓(xùn)練。但冒然訓(xùn)練會(huì)加深腹直肌分離程度！應(yīng)避免仰臥起坐、卷腹等脊柱彎曲、旋轉(zhuǎn)的動(dòng)作！(Itshouldbenotedthat:manynewmotherscan'twaittodoalotofwaistandabdomentraininginordertogetbackinshapeassoonaspossibleaftergivingbirth.Butrashtrainingwilldeepenthedegreeofdiastasisrecti!Theyshouldavoidsit-ups,curlsandotherspinalbending,rotationalmovements!)產(chǎn)婦產(chǎn)后運(yùn)動(dòng)的方法與內(nèi)容(ThePrecautionsofPostpartumExerciseforPuerperae)盆底肌松弛康復(fù)訓(xùn)練——?jiǎng)P格爾運(yùn)動(dòng)

(Pelvicfloormusclerehabilitationtraining-Kegelexercises)正常順產(chǎn)者可從分娩第2天開(kāi)始。只要做法正確且持之以恒，便秘治療的成功率可達(dá)70%左右，而且無(wú)論是坐著躺著甚至站著，皆可輕松操作。凱格爾運(yùn)動(dòng)—有效的提肛運(yùn)動(dòng)。主要鍛煉提肛肌(一種圍繞直腸和肛管門四周的平滑肌，排便時(shí)收縮，保證肛門開(kāi)放)。(Kegelexercise-effectivesphincterexercisethatmainlystrengthenandtightenanalsphincter(akindofsmoothmusclearoundtherectumandanalcanalwhichcontractsduringdefecationtoensuretheopeningoftheanus).)(Puerperaewhogavebirththroughvaginacanstartfromthe2nddayofchildbirth.Aslongasthepracticeiscorrectandconsistent,thesuccessrateofconstipationtreatmentcanreachabout70%,anditcanbeeasilycarriedoutwhethersitting,lyingorevenstanding.)產(chǎn)婦產(chǎn)后運(yùn)動(dòng)的方法與內(nèi)容(ThePrecautionsofPostpartumExerciseforPuerperae)盆底肌松弛康復(fù)訓(xùn)練——?jiǎng)P格爾運(yùn)動(dòng)

(Pelvicfloormusclerehabilitationtraining-Kegelexercises)腹部緊實(shí)：(tightentheabdomen)夾住球之后，仰起上半身，與腹部一起起壓縮球；(afterclampingtheball,situpwhileliftandcompresstheballtogetherwiththeabdomen;)臀部和腹部緊實(shí)：

(tightenthehipsandabdomen)臀部往球騎坐上去之后，可單腳往上抬腳，上半身以肩膀作為支撐，并且臀部盡量抬高。(hipssitontheball,liftonefootupwards,useshouldersassupportforupperbody,raisehipsashighaspossible.)產(chǎn)婦產(chǎn)后運(yùn)動(dòng)的方法與內(nèi)容(TheMethodsandContentsofPostpartumExerciseforPuerperae)盆底肌松弛康復(fù)訓(xùn)練——?jiǎng)P格爾運(yùn)動(dòng)

(Pelvicfloormusclerehabilitationtraining-Kegelexercises)(lyingononeside,theupperfootbentandplacedontheball,whichcanpresstheballtoachievetheeffectofexercise.)胯部緊實(shí)：(firmthecrotch)以身體側(cè)躺的姿勢(shì)，上方的腳彎曲并置于球上，可用力壓縮球達(dá)到運(yùn)動(dòng)效果。產(chǎn)婦產(chǎn)后運(yùn)動(dòng)的方法與內(nèi)容(ThePrecautionsofPostpartumExerciseforPuerperae)盆底肌松弛康復(fù)訓(xùn)練——?jiǎng)P格爾運(yùn)動(dòng)

(Pelvicfloormusclerehabilitationtraining-Kegelexercises)(clamptheballwithbothfeetandmakeupanddownmovements.Anotherballcanbeaddedinthebackforsupportifphysicalstrengthisoverloaded.)腹部緊實(shí)與美腿：(firmtheabdomenandlegs)雙腳夾住球，做出上下的運(yùn)動(dòng)，如果覺(jué)得體力負(fù)荷不了，可以在背部再增加一個(gè)球支撐。(lyinginsupineposition,clamptheballwithkneesandcompressitrepeatedlytoachievethepurposeofexercise.)

提臀：(liftthehips)以仰臥的姿勢(shì)，用膝蓋夾住球并重復(fù)壓縮，達(dá)到運(yùn)動(dòng)的目的。產(chǎn)婦產(chǎn)后運(yùn)動(dòng)的方法與內(nèi)容(ThePrecautionsofPostpartumExerciseforPuerperae)臂部松弛康復(fù)訓(xùn)練（Hiprehabilitationtraining)01蹬足收臀:(Pedalfootandsqueezebuttock）仰臥體位，兩足跟用力下蹬，同時(shí)提氣收臀，2秒鐘后放松，然后再蹬足提氣收臀放松，往返20次。有收縮臀部皮膚和運(yùn)動(dòng)臀腿脂肪的作用。(lyinginsupineposition,pedaldownwardswithbothfeet,inhaleandsqueezebuttockatthesametime,relaxafter2seconds,andthenrepeatfor20times.Ithastheeffectoftightenbuttockskinandexercisingbuttockandlegfat.)02后伸下肢:(Hyperextensionoflegs)俯臥體位，兩下肢交替抬舉至最大限度，共約20次-30次。(lyinginproneposition,hyperextendtwolegstothemaximumalternatelyforabout20times-30times.)產(chǎn)婦產(chǎn)后運(yùn)動(dòng)的方法與內(nèi)容(ThePrecautionsofPostpartumExerciseforPuerperae)臂部松弛康復(fù)訓(xùn)練（Hiprehabilitationtraining)030405拿捏雙臀:(Kneadthebuttocks)(lyinginproneposition,makefistswithbothhands,usetheconvexsideofthejointstopressandkneadthesofttissueonbothsidesofthelumbarspineforcibly,todispersesubcutaneousfat.)俯臥體位，兩手拇指和食指、中指相對(duì)，拿捏兩側(cè)臀部胖處，一側(cè)2分鐘。(Kneadthebuttocks:lyinginproneposition,usethumbs,indexfingersandmiddlefingersofbothhand,pinchandkneadbuttocks,2minutesforeachsides.)

搓摩雙臀:(Rubandmessagethebuttocks)俯臥體位，兩掌面用力搓摩兩側(cè)臀部2分鐘(不隔衣服)。(lyinginproneposition,rubandmessagebothsidesofthebuttocksfor2minuteswithpalms(withoutclothes))按揉腰部:(Pressandkneadthewaist)俯臥體位，兩手提成實(shí)拳狀，用指掌關(guān)節(jié)的凸起部位，用力按揉腰椎兩側(cè)的軟組織，意在舒散皮下脂肪。產(chǎn)婦產(chǎn)后運(yùn)動(dòng)的方法與內(nèi)容(ThePrecautionsofPostpartumExerciseforPuerperae)臂部松弛康復(fù)訓(xùn)練（Hiprehabilitationtraining)0607提氣收腰:(Inhaleandliftthewaist)站立體位，兩手插腰，吸氣收腰，兩手向內(nèi)顫推腰部1分鐘-2分鐘。(takeastandingposition,bothhandsonthewaist,inhaleandliftthewaist,pushthewaistinwardwithbothhandsfor1-2minutes.)拍打腰臀:(Patthewaistandbuttocks)站立體位，兩手握成空拳狀，適力扣擊腰臀2分鐘，可加速代謝分化脂肪。(takeastandingposition,makehollowfistswithbothhands,strikeonthewaistandbuttockswithappropriateforcefor2minutes,whichcanacceleratethemetabolismanddifferentiationoffat.)產(chǎn)婦產(chǎn)后運(yùn)動(dòng)的方法與內(nèi)容(TheMethodsandContentsofPostpartumExerciseforPuerperae)子宮復(fù)舊訓(xùn)練（Uterineinvolutiontraining)01平躺在床上，雙膝屈起，雙手放在腹部。收縮臀部，將后背壓向床面，然后放松，多次反復(fù)。同時(shí)也可做盆腔練習(xí)。腹肌:

(Abdominalmuscle)

(Lyingflatonthebedwithkneesbentandhandsontheabdomen.Squeezethehips,pressthebacktowardthebed,thenrelax,andrepeatseveraltimes.Pelvicexercisescanbecarriedoutatthesametime.)產(chǎn)婦產(chǎn)后運(yùn)動(dòng)的方法與內(nèi)容(ThePrecautionsofPostpartumExerciseforPuerperae)子宮復(fù)舊訓(xùn)練（Uterineinvolutiontraining)0203胯部牽拉:(Crotchstretch)平臥，一條腿彎曲，另-條腿伸直并屈曲足部，即足跟用力向前，使這條腿扭長(zhǎng)，然后再向回縮，使腿縮短。注意膝蓋不要彎曲，背部也不要弓起。(lyingflatwithonelegbentandtheotherlegstraightenedandfootdorsiflexed,thatis,theheelpushesforwardtolengthenthelegandthenpullsbacktoshortentheleg.Notethatthekneeshouldnotbebent,andthebackshouldnotbearched.)踏步:(Stepping)平臥后雙腳前伸活動(dòng)，也可抬起，上下踏步。這是產(chǎn)后可以做的第1項(xiàng)有助于防止踝關(guān)節(jié)和足部腫脹的運(yùn)動(dòng)。(stretchthefeetforwardafterlyingflat,orliftandstepupanddown.Thisisthefirstexercisepuerperacandoaftergivingbirthtohelppreventankleandfootswelling.)產(chǎn)婦產(chǎn)后運(yùn)動(dòng)的方法與內(nèi)容(TheMethodsandContentsofPostpartumExerciseforPuerperae)子宮復(fù)舊訓(xùn)練（Uterineinvolutiontraining)平臥，雙膝彎曲，兩臂平伸放在大腿上，抬起頭和雙肩，使雙手觸到膝蓋。(lyingflatonthebackwithkneesbentandbotharmsextendedflatonthethighs,lifttheheadandshoulderssothathandscantouchtheknees.)04仰臥：(Lyinginsupineposition)產(chǎn)婦產(chǎn)后運(yùn)動(dòng)的方法與內(nèi)容(ThePrecautionsofPostpartumExerciseforPuerperae)子宮復(fù)舊訓(xùn)練（Uterineinvolutiontraining)(touchthegroundwithbothhandsandknees,keepthebackstraight,andhandsarejustperpendiculartotheshoulders.Curlonelegforwardsothatthekneetouchestheforehead,nowhyperextendtheleg,raiseheadupandstretchtheneck,payattentiontoformastraightlinefromheadtoheel,maintainafewseconds,andputitputdown.Thenswitchtotheotherside.)雙手雙膝著地，背部平直，雙手正好垂直于肩。向前蜷起一條腿，使膝蓋觸到前額，現(xiàn)將腿向后上方伸直，抬頭伸長(zhǎng)頸部，注意從頭到跟形成--條直線，維持幾秒鐘，放下。交替做另一側(cè)。05、貓步練習(xí)：(Catwalkexercise)產(chǎn)婦產(chǎn)后運(yùn)動(dòng)的方法與內(nèi)容(TheMethodsandContentsofPostpartumExerciseforPuerperae)子宮復(fù)舊訓(xùn)練（Uterineinvolutiontraining)起步:

(Start)

06坐直，雙臂在胸前抱攏，吸氣，骨盆向前抬起，再慢慢向后，直到腹部肌肉緊張起采，維持一段時(shí)間。此時(shí)盡量保持正常呼吸。坐下、放松。(Situpstraight,armsacrossthechest,inhale,liftthepelvisforward,thenslowlytowardsthebackuntiltheabdominalmusclestenseup.Holdforawhile.Trytobreathenormallyatthispoint.Sitdownandrelax.)(Seven-daypostpartumrecoveryexercisesTeachyoutoeasilyrestoreagoodfigure.)導(dǎo)入（Introduction）

減輕體重、重塑體型(goodreduceweight,re-shapethebodyfigure)(relievelumbarandlegsoreness)體質(zhì)減緩腰腿酸痛(preventgynecologicaldiseases)預(yù)防婦科病(adjustpostpartumnegativepsychologicalemotions,andmaintainapositiveandoptimisticspirit)改善不良心理情緒、保持積極上進(jìn)的樂(lè)觀精神好處(Benefits)：產(chǎn)后七日操的好處(Thebenefitsofseven-daypostpartumrecoveryexercise)第一個(gè)動(dòng)作：勾繃腳練習(xí)

仰臥位，雙腿伸直，雙臂放在身體兩側(cè)。此動(dòng)作幫助增加下肢血液循環(huán)，運(yùn)動(dòng)腿部肌肉。每天3-4次，每次勾繃8組。

(Supineposition,straightenlegs,andarmsonbothsidesofthebody.Thisactionhelpstoincreasebloodcirculationoflowerlimbsandexerciselegmuscles.3-4timesaday,8groupseachtime.)(Thefirstaction:Dorsiflexionandplantarflexionoffeet)(Thestepsofseven-daypostpartumrecoveryexercise)產(chǎn)后七日操的步驟產(chǎn)后第一天(PostpartumDay1)仰臥位，雙腿伸直，雙臂放在身體兩側(cè)；配合呼吸，感覺(jué)吸氣時(shí)盆底向上收縮，會(huì)陰收緊；呼氣放松，每天3-4次，每次10-15個(gè)。(Supineposition,straightenlegs,andarmsonbothsidesofthebody.Coordinatewithbreathing,feelthepelvicfloorcontractingupwardandtheperineumtighteningwhileinhaling.Exhaleandrelax.3-4timesaday,10-15setseachtime.)第二個(gè)動(dòng)作：提肛練習(xí)(Thesecondaction:Analsphincterexercise)(Thestepsofseven-daypostpartumrecoveryexercise)產(chǎn)后七日操的步驟產(chǎn)后第一天(PostpartumDay1)

仰臥位，雙腿伸直，雙臂向兩側(cè)打開(kāi)，雙手向上方高舉合掌，再向上延長(zhǎng)拉伸雙臂，保持5秒，放松還原。此動(dòng)作可鍛煉胸肌，美化胸部，避免乳房松弛、下垂。每天2-3次，每次5個(gè)。(Supinepositionwithlegsstraightened,extendarmstoeachsides,raisehandsuptowardsceilingwithpalmstogether,thenextendarmsupwardsfor5secondsandrelax.Thisactioncanexercisethepectoralmuscles,beautifythechest,preventloosenessandsaggingofbreast.2-3timesaday,5setseachtime.)

第一個(gè)動(dòng)作：胸部練習(xí)(Thefirstaction:

Chestexercie)(Thestepsofseven-daypostpartumrecoveryexercise)產(chǎn)后七日操的步驟產(chǎn)后第二天(PostpartumDay2)仰臥位，雙腿彎曲稍分開(kāi)，雙手放在腹部，進(jìn)行均勻呼吸。吸氣時(shí)，腹部向內(nèi)收縮，感覺(jué)胸部慢慢擴(kuò)大，呼氣時(shí)放松還原。此動(dòng)作輕微鍛煉腹部肌肉，幫助腹肌的恢復(fù)。每天2-3次，每次5個(gè)。(Supineposition,legsbentandslightlyapart,handsontheabdomen,andbreatheevenly.Contracttheabdomeninwardwhileinhaling,feelthechestslowlyexpand,andrelaxwhileexhaling.Thisactionslightlyexercisetheabdominalmusclesandhelpwithrecoveryoftheabdominalmuscles.2-3timesaday,5setseachtime.)第二個(gè)動(dòng)作：腹部練習(xí)(Thesecondaction:

Abdominalexercises)(Thestepsofseven-daypostpartumrecoveryexercise)產(chǎn)后七日操的步驟產(chǎn)后第二天(PostpartumDay2)(Thestepsofseven-daypostpartumrecoveryexercise)產(chǎn)后七日操的步驟產(chǎn)后第三天(PostpartumDay3)第一個(gè)動(dòng)作：腰背部練習(xí)

(Thefirstaction:

Lowerbackexercises)

仰臥位，雙手掌心向下墊于腰部。吸氣時(shí)收緊腰背部肌肉使腰部上抬懸空，吐氣時(shí)慢慢放松腰背部肌肉將其還原。此動(dòng)作鍛煉腰背部肌肉，緩解肌肉的緊張。每天3-4次，每次4-6個(gè)。(Supineposition,palmsfacingdownunderthewaist.Tightenthelowerbackmusclestoliftwaistupintheairwhileinhaling,andslowlyrelaxthelowerbackmuscleswhileexhaling.Thisactionexerciseslowerbackmusclesandrelievesmuscletension.3-4timesaday,4-6setseachtime.)0102第二個(gè)動(dòng)作：腿部練習(xí)

(Thesecondaction:

Legexercises)(Thestepsofseven-daypostpartumrecoveryexercise)產(chǎn)后七日操的步驟產(chǎn)后第三天(PostpartumDay3)

仰臥位，雙腿彎曲并攏。將兩側(cè)大腿相互擠壓，感覺(jué)臀部收緊。節(jié)律應(yīng)為擠壓——放松——擠壓——放松。此動(dòng)作鍛煉大腿內(nèi)側(cè)肌，盆底肌，臀部，增加肌肉緊張，幫助松弛肌肉恢復(fù)。每天3-4次，每次10-15個(gè)。(Supineposition,bendtwolegstogether.Squeezethighsagainsteachotherandfeelthehipstighten.Therhythmshouldbesqueeze-relax-squeeze-relax.Thisactionexercisestheinnerthighmuscles,pelvicfloormuscles,andbuttocks,increasesmuscletensionandhelpwithmusclerecovery.3-4timesaday,10-15setseachtime.)仰臥位，雙腿伸直，雙臂向前伸展，頭部向前胸彎曲，下巴盡力貼緊前胸，呈點(diǎn)頭狀。保持8秒，還原放松。?此動(dòng)作鍛煉腹肌，增強(qiáng)腰背力量。每天2-3次，每次8-10個(gè)。(Supineposition,straightenlegs,extendarmsforwardwhileheadbenttowardsthefrontofthechestandchinclosetofrontchestinanoddingposture.Holdfor8secondsandrelax.?Thisactionexercisestheabdomenmusclesandstrengthensthelowerback.2-3timesaday,8-10setseachtime.)(Thestepsofseven-daypostpartumrecoveryexercise)產(chǎn)后七日操的步驟產(chǎn)后第四天(PostpartumDay4)第一個(gè)動(dòng)作：腹部練習(xí)

(Thefirstaction:

abdomenexercises)(Thestepsofseven-daypostpartumrecoveryexercise)產(chǎn)后七日操的步驟產(chǎn)后第四天(PostpartumDay4)第二個(gè)動(dòng)作：腰腹部練習(xí)

(Thesecondaction:

Waistandabdomenexercises)仰臥位，雙腿伸直，左腿彎曲使之收向腹部，雙手抱膝，保持10秒。還原放松。換另一側(cè)進(jìn)行練習(xí)。此動(dòng)作可緩解腰酸和下腹部的疼痛感。每天2-3次，每次左右各5-8個(gè)。Supineposition,straightenlegs,bendleftlegclosetoabdomen,holdthekneewithtwohandsfor10seconds.Returntotheoriginalpositionandrelax.Switchtotheothersideforsameexercise.Thisactioncanrelievewaistsorenessandlowerabdominalpain.2-3timesaday,5-8setseachtime.)仰臥位，左腿伸直，向上舉起，保持10秒，慢慢還原，再換右腿，伸直上舉。此動(dòng)作改善下肢血液循環(huán)，促進(jìn)腹肌收縮，左右腿交替進(jìn)行。每天2-3次，每次4-5個(gè)。(Supineposition,straightenleftleg,liftitupandholdfor10seconds,returntooriginalpositionslowly,andthenswitchtotherightleg.Thisactionimprovesbloodcirculationoflowerlimbs,promotesthecontractionofabdominalmuscles,alternatesbetweentwolegs.2-3timesaday,4-5setseachtime.)(Thestepsofseven-daypostpartumrecoveryexercise)產(chǎn)后七日操的步驟產(chǎn)后第五天(PostpartumDay5)第一個(gè)動(dòng)作：腿部練習(xí)

(Thefirstaction:

Legexercises)仰臥位，雙手抱頭，左腿彎曲，右腿騎胯在左腿上。雙腿向左側(cè)倒，保持10秒，慢慢還原。向右側(cè)倒，保持10秒，還原。換另一側(cè)進(jìn)行練習(xí)。(Thesecondaction:waisttwistingexercise,supineposition,holdtheheadwithbothhands,bendtheleftleg,andrightlegovertheleftleg.Legsleantowardstheleftside,holdfor10secondsandslowlyreturntooriginalposition.Thenswitchtotheothersideforsameexercise.)第二個(gè)動(dòng)作：腰部扭轉(zhuǎn)練習(xí)

(Thesecondaction:

Waisttwistingexercise)(Thestepsofseven-daypostpartumrecoveryexercise)產(chǎn)后七日操的步驟產(chǎn)后第五天(PostpartumDay5)跪位，四肢與身體垂直。呼氣低頭看肚子，向上收腹弓背，吸氣放松、背部還原放平，抬頭看前方。此動(dòng)作為腰背部的力量練習(xí)。每天3-4次，每次10-20個(gè)。(Kneelingposition,limbsperpendiculartothebody.Exhaleandlookdownatstomach,tuckbellyinandarchbackupward,inhaleandrelax,flattentheback,andlookupatthefront.Thisactionisastrengthexerciseforthelowerback.3-4timesaday,10-20setseachtime.)(Thestepsofseven-daypostpartumrecoveryexercise)產(chǎn)后七日操的步驟產(chǎn)后第六天(PostpartumDay6)第一個(gè)動(dòng)作：貓背練習(xí)(Thefirstaction:Catbackexercise)1將兩腿并攏。小腿上舉，向左右兩側(cè)搖擺，頭部隨之?dāng)[動(dòng)，眼睛看腳尖。?此動(dòng)作幫助纖細(xì)美腰，強(qiáng)化手臂力量。每天2-3次，每次4-5個(gè)。(Legstogether.Raisecalvesupandswingtotheleftandrightwhileheadswingwiththemandeyesonthetoes.Thisactionhelpstoslimthewaistandstrengthenthearms.2-3timesaday,4-5setseachtime.)(Thestepsofseven-daypostpartumrecoveryexercise)產(chǎn)后七日操的步驟產(chǎn)后第六天(PostpartumDay6)第二個(gè)動(dòng)作：腰部搖擺練習(xí)(Thesecondaction:Waistswingexercise)2坐于地面，右腿向前伸直，左腿彎曲，左腳掌放在大腿跟部，右手握住右腳腳踝，左手向身體側(cè)后方伸展，眼睛看手指尖，保持片刻，還原放松。(Sitontheground,straightenrightlegforward,bendleftleg,placeleftsoleontherootofthigh,holdrightanklewithrighthand,stretchlefthandtotherearsideofbody,lookatthefingertips.Holdforamomentandrelax.)(Thestepsofseven-daypostpartumrecoveryexercise)產(chǎn)后七日操的步驟產(chǎn)后第七天(PostpartumDay7)第一個(gè)動(dòng)作：體轉(zhuǎn)練習(xí)

(Thefirstaction:Bodyrotatingexercise)換另一側(cè)伸展。此動(dòng)作在舒展身體的同時(shí)，幫助腹肌收縮。每天3次，每次2-3次。(Thenswitchtotheothersideandstretch.Thisactionhelpstheabdominalmusclescontractwhilestretchingthebody.3timesaday,2-3setseachtime.)(Thestepsofseven-daypostpartumrecoveryexercise)產(chǎn)后七日操的步驟產(chǎn)后第七天(PostpartumDay7)第一個(gè)動(dòng)作：體轉(zhuǎn)練習(xí)

(Thefirstaction:Bodyrotatingexercise)仰臥位，雙手掌心向下，放在身體兩側(cè)，兩腿彎曲稍分開(kāi)。吸氣時(shí)收緊臀部肌肉，將臀部上提，保持10秒，呼氣時(shí)，將臀部慢慢放松還原。?(Supineposition,palmsfacingdownoneachsidesofthebody,legsbentandslightlyapart.Tightenhipmuscleswhileinhaling,lifthipsupandholdfor10seconds,slowlyrelaxwhileexhaling.)(Thestepsofseven-daypostpartumrecoveryexercise)產(chǎn)后七日操的步驟產(chǎn)后第七天(PostpartumDay7)第二個(gè)動(dòng)作：提臀練習(xí)

(Thesecondaction:Butt-liftingexercises)產(chǎn)后恢復(fù)保健操的定義（Definitionofpostpartumrecoveryconditioningexercise）

什么是產(chǎn)后恢復(fù)保健操？(Whatispostpartumrecoveryconditioningexercise?)產(chǎn)后恢復(fù)保健操，又稱產(chǎn)褥體操，是女性生產(chǎn)后為了恢復(fù)和保養(yǎng)身體而進(jìn)行的鍛煉。(Postpartumrecoveryconditioningexercise,alsoknownaspuerperalgymnastics,isanexerciseforwomentorecoverandmaintaintheirbodyafterchildbirth.)呼吸運(yùn)動(dòng)抬頭運(yùn)動(dòng)上肢運(yùn)動(dòng)下肢運(yùn)動(dòng)屈膝抬臀運(yùn)動(dòng)提肛運(yùn)動(dòng)仰臥起坐運(yùn)動(dòng)(breathingexercises)(headliftingexercises)(upperlimbexercises)(lowerlimbexercises)(kneebendingandhipliftingexercises)(sphincterexercises)(sit-upexercises)產(chǎn)后恢復(fù)保健操的好處（Benefitsofpostpartumrecoveryconditioningexercise）

01020304促進(jìn)腸蠕動(dòng)，增進(jìn)食欲、預(yù)防便秘。減少腰痛及腰骶骨疼痛。促進(jìn)產(chǎn)婦機(jī)體復(fù)原，保持健康體型。有利于惡露排出、子宮復(fù)舊。(promoteintestinalperistalsis,improveappetiteandpreventconstipation.)(reducelowerbackandlumbosacralpain.)(promotematernalbodyrecoveryandmaintainahealthybodyshape.)

(Itisbeneficialforlochiadischargeanduterineinvolution.)產(chǎn)后恢復(fù)保健操的好處（Benefitsofpostpartumrecoveryconditioningexercise）

060708促進(jìn)血液循環(huán)，預(yù)防血栓性靜脈炎。(promotesbloodcirculationandpreventsthrombophlebitis.)可促進(jìn)腹壁、盆底肌肉張力的恢復(fù)。避免腹壁皮膚過(guò)度松弛，預(yù)防尿失禁、膀胱直腸膨出及子宮脫垂。(Itcanpromotetherecoveryofabdominalwallandpelvicfloormuscletone.)(Itcanpreventexcessivelooseningoftheabdominalwallskin,urinaryincontinence,vesicocele,rectoceleanduterineprolapse.)產(chǎn)后恢復(fù)保健操的準(zhǔn)備工作（Preparationforpostpartumrecoveryconditioningexercise）

移去枕頭，在硬板床上運(yùn)動(dòng)(removethepillow,exerciseonahardbed)保持室內(nèi)空氣通暢(keeproomairventilated)穿著寬松衣服(wearlooseclothes)排空膀胱(emptythebladder)一瓶可以隨時(shí)飲用的溫開(kāi)水，一塊可以隨時(shí)擦汗的干凈浴巾(prepareabottleofwarmboiledwaterthatcanbedrunkatanytime,acleanbathtowelthatcanwipesweatatanytime.)產(chǎn)后恢復(fù)保健操的步驟（Stepsofpostpartumrecoveryconditioningexercise）

每天做2遍，每遍4-8次。動(dòng)作一：深呼吸運(yùn)動(dòng)(Thefirstaction:deepbreathingexercise)平躺，嘴緊，用鼻孔緩緩吸氣，同時(shí)將氣往腹部送，使腹部鼓起，再慢慢呼出，腹部會(huì)漸漸凹下去。(lyingflat,closethemouth,slowlyinhalethroughthenostrils,whilesendingtheairtotheabdomen,sothattheabdomenbulge,andthenslowlyexhale,theabdomenwillgraduallysunken.)此動(dòng)作幫助增加腹肌彈性。(Thisactionhelpstoincreasetheelasticityoftheabdominalmuscles.)(Doit2timesaday,4-8setseachtime.)動(dòng)作二：抬頭運(yùn)動(dòng)(Thesecondaction:headliftexercise)平躺，保持身體其它部位不動(dòng)，舉起頭盡量彎向胸部。(lyingflat,keeptherestofthebodystill,lifttheheaduptowardsthechestasmuchaspossible.)此動(dòng)作能使頸部和背部肌肉得到舒展。(Thisactioncanstretchtheneckandbackmuscles.)

每天做2遍，每遍4-8次。(Doit2timesaday,4-8setseachtime.)產(chǎn)后恢復(fù)保健操的步驟（Stepsofpostpartumrecoveryconditioningexercise）

產(chǎn)后恢復(fù)保健操的步驟（Stepsofpostpartumrecoveryconditioningexercise）

動(dòng)作三：上肢運(yùn)動(dòng)(Thethirdaction:upperlimbsexercise)(Doittwiceaday,4-8setseachtime.)平躺，兩手臂左右平伸，上舉至胸前，兩掌合攏，然后保持手臂伸直放回原處。(lyingflat,twoarmsextendedandraiseduptothefrontofchest,twopalmstogether,andthenkeepthearmsextendedandbacktotheoriginalplace.)此動(dòng)作幫助增加肺活量，恢復(fù)乳房彈性。(Thisactionhelpstoincreaselungcapacityandrestorebreastelasticity.)

每天做2遍，每遍4-8次。產(chǎn)后恢復(fù)保健操的步驟（Stepsofpostpartumrecoveryconditioningexercise）

動(dòng)作四：下肢運(yùn)動(dòng)（一）(Thefourthaction:lowerlimbsexercise(1))平躺，一腿膝蓋彎起，讓大腿靠近腹部，腳跟貼近臀部，伸直放下，再?gòu)澚硪粭l腿重復(fù)做。(lyingflat,bendthekneeofoneleg,letthethighclosetotheabdomenandheelclosetothehip,straightenandputitdown,thenswitchtotheotherlegandrepeat.)此動(dòng)作促進(jìn)臀部和大腿肌肉恢復(fù)彈性及曲線。(Thisactionpromotestherecoveryofelasticityandcurveofhipandthighmuscles.)(Doittwiceaday,4-8setseachtime.)每天做2遍，每遍4-8次。平躺，將一條腿盡量抬高與身體垂直，放下后另一腿作相同動(dòng)作。以后可練習(xí)將兩腿同時(shí)舉起。(lyingflat,liftonelegashighaspossibleandperpendiculartothetorso,loweritdownandswitchtotheotherlegandrepeatthesameaction.Later,youcanpracticeliftingbothlegsatthesametime.)此動(dòng)作促進(jìn)子宮及腹部肌肉收縮，恢復(fù)腿部曲線。(Thisactionpromotesthecontractionofuterusandabdominalmusclesandrestoresthecurvesoflegs.)產(chǎn)后恢復(fù)保健操的步驟（Stepsofpostpartumrecoveryconditioningexercise）

動(dòng)作四：下肢運(yùn)動(dòng)（二）(Thefourthaction:lowerlimbsexercise(2))0102(Doit3timesaday,4-8setseachtime.)每天做3遍，每遍4-8次。03010203產(chǎn)后恢復(fù)保健操的步驟（Stepsofpostpartumrecoveryconditioningexercise）

動(dòng)作五：屈膝抬臀運(yùn)動(dòng)(Thefifthaction:kneebendingbuttliftingexercise)每天做2遍，每遍4-8次。(Doit2timesaday,4-8setseachtime.)平躺、彎起兩腿成直角，抬高臀部，挺起身體，肩部支撐，兩膝并攏腳分開(kāi)，同時(shí)收縮臀部肌肉，重復(fù)幾次。(lyingflat,bendtwolegsatrightangles,lifthipsup,straightenthebodywithshouldersassupport,keepkneestogetherandfeetapartwhilecontractinghipmuscles,repeatseveraltimes.)此動(dòng)作收縮陰道肌肉，預(yù)防子宮、陰道、膀胱下垂。(Thisactioncontractsthevaginalmusclesandpreventprolapseoftheuterus,vaginaandbladder.)(Duration:2minutesinitially,increaseto8minuteslater.)產(chǎn)后恢復(fù)保健操的步驟（Stepsofpostpartumrecoveryconditioningexercise）

動(dòng)作六：膝胸臥式(Thesixthaction:knee-chestposition)身體呈跪伏姿勢(shì)，頭側(cè)向一邊，雙手伏于床上，雙腿分開(kāi)與肩寬，大腿與地面垂直。此動(dòng)作幫助子宮恢復(fù)正常位置，產(chǎn)后2周開(kāi)始，防止或糾正子宮后傾。(bodyinakneelingposition,headturnedsideways,handsonthebed,legsshoulder-widthapart,thighsperpendiculartotheground.)(Thisactionhelpstheuterusreturntoitsnormalpositionandstarts2weeksafterdeliverytopreventortreattheretroversionoftheuterus.)時(shí)間：最初2分鐘，以后增加至8分鐘。010203(Doittwiceaday,4-8setseachtime.)平躺，嘴閉緊，緩緩吸氣，同時(shí)收縮會(huì)陰部和肛門，維持此姿勢(shì)數(shù)秒鐘，然后還原。(lyingflat,closethemouthandinhaleslowlywhilecontractingtheperineumandanus,maintainthispositionforafewseconds,thenrelax.)此動(dòng)作預(yù)防子宮、陰道、膀胱下垂。(Thisactionpreventsprolapseoftheuterus,vaginaandbladder.)產(chǎn)后恢復(fù)保健操的步驟（Stepsofpostpartumrecoveryconditioningexercise）

動(dòng)作七：提肛運(yùn)動(dòng)(Theseventhaction:analsphincterexercise)每天做2遍，每遍4-8次。產(chǎn)后恢復(fù)保健操的步驟（Stepsofpostpartumrecoveryconditioningexercise）

動(dòng)作八：仰臥起坐運(yùn)動(dòng)(Theeighthaction:sit-upexercise)平躺，雙手放頭后，上身坐起，肘部盡量向膝蓋靠近，反復(fù)幾次。(lyingflat,puttwohandsbehindhead,situpwithelbowsasclosetothekneesaspossible,repeatseveraltimes.)此動(dòng)作促進(jìn)子宮及腹部肌肉收縮。(Thisactionpromotescontractionoftheuterusandabdominalmuscles.)每天做10次。(Doit10timesaday.)產(chǎn)婦做產(chǎn)后恢復(fù)保健操，運(yùn)動(dòng)量應(yīng)逐漸增加，時(shí)間由短到長(zhǎng)，動(dòng)作按程序進(jìn)行。(Whenpuerperaedopostpartumrecoveryconditioningexercises,theamountofexerciseshouldbegraduallyincreased,thedurationshouldbefromshorttolong,andtheactionsshouldbecarriedoutaccordingtotheprocedures.)產(chǎn)后恢復(fù)保健操的注意事項(xiàng)（Precautionsforpostpartumrecoveryconditioningexercise）

總的原則是要觀察惡露的顏色與量，只要不超過(guò)月經(jīng)量，顏色不是鮮紅的新鮮血液，一般問(wèn)題不大。否則，應(yīng)立即停止做操。(Thegeneralprincipleistoobservethecolorandamountoflochia,aslongasitdoesnotexceedtheamountofmenstruation,thecolorisnotbrightredfreshblood,whichisgenerallynotaproblem.Otherwise,exercisesshouldbestoppedimmediately.)在做產(chǎn)后恢復(fù)保健操的過(guò)程中，可能會(huì)有惡露反復(fù)，如惡露接近沒(méi)有時(shí)可能在做完操后有所增多，或者已經(jīng)停止做操后又有少量。(Intheprocessofdoingpostpartumrecoveryconditioningexercises,theremayberecurringepisodesoflochia,forinstanc