子宮恢復(fù)指導(dǎo)Uterinerecoveryguidance產(chǎn)后恢復(fù)培訓(xùn)章PostpartumRec

子宮恢復(fù)指導(dǎo)Uterinerecoveryguidance產(chǎn)后恢復(fù)培訓(xùn)課程-章PostpartumRecoveryTrainingCourse目錄（Content）1.子宮及其附件的結(jié)構(gòu)與功能Structureandfunctionofuterusanditsappendages2.生殖系統(tǒng)的改變Changesinthereproductivesystem3.產(chǎn)后子宮復(fù)舊Postpartumuterineinvolution

子宮及其附件的結(jié)構(gòu)與功能Structureandfunctionofuterusanditsappendages一、子宮的結(jié)構(gòu)與功能(Structureandfunctionoftheuterus)子宮的功能(Functionoftheuterus)12345子宮韌帶(Ligamentsoftheuterus)子宮的形態(tài)大小(Morphologyandsizeoftheuterus)子宮的組織結(jié)構(gòu)(Tissuestructureoftheuterus)子宮的位置(Locationoftheuterus)（一）子宮的功能(Functionoftheuterus)子宮是孕育胚胎、胎兒和產(chǎn)生月經(jīng)的器官。(Theuterusistheorganthatnurturestheembryo,thefetusandproducesmenstruation.)（二）子宮的形態(tài)大小(Morphologyandsizeoftheuterus)長：7-8cm（7-8cmlong）重約50g（weighingabout50g寬：4-5cm（4-5cmwide）厚：2-3cm（2-3cmthick）容量：約5ml（Thecapacityisabout5ml）形態(tài):倒置梨形(Morphology:invertedpear-shaped)（二）子宮的形態(tài)大小(Morphologyandsizeoftheuterus)形態(tài)（Morphology）:——子宮體（bodyoftheuterus）——子宮底（fundusoftheuterus）——子宮角（uterinehorns）——子宮頸（uterine

cervix）（二）子宮的形態(tài)大小(Morphologyandsizeoftheuterus)子宮峽部（Uterineisthmus）:宮體與宮頸之間最狹窄的部分

(Thenarrowestpartformedbetweentheuterinebodyandthecervix)上端--解剖學(xué)內(nèi)口(Theupperend-anatomicalinternalorifice)下端--組織學(xué)內(nèi)口(Thelowerend-histologicalinternalorifice)非孕期長約1cm(Aboutlcmlongduringnon-pregnancy)妊娠期形成子宮下段(Formthelowersegmentoftheuterusduringpregnancy)（二）子宮的形態(tài)大小(Morphologyandsizeoftheuterus)子宮頸（uterine

cervix）:2.5-3.0cm（2.5to3.0cm）未產(chǎn)婦的宮頸外口呈圓形（Theexternalcervicalosofnulliparaisround）已產(chǎn)婦的宮頸外口分為前唇和后唇（Theexternalcervicalosofparouswomenisdividedintoanteriorandposteriorlip.）（三）子宮的組織結(jié)構(gòu)(Tissuestructureoftheuterus)子宮體壁組織構(gòu)成漿膜層(perimetrium)肌層(myometrium)粘膜層（endometrium）膀胱子宮陷凹直腸子宮陷凹(vesico-uterinepouchandrecto-uterinepouch)外縱內(nèi)環(huán)中間交織功能層基底層（functionallayer）

內(nèi)膜表面2/3,受性激素影響,發(fā)生周期變化而脫落(2/3ofitssurface,affectedbysexhormones,whichcanchangeperiodically）靠近子宮肌層的1/3內(nèi)膜,不受性激素影響,

不發(fā)生周期變化(heremaining1/3oftheendometriumnearthemyometrium,notaffectedbysexhormones,noperiodicchanges）(basallayer)（三）子宮的組織結(jié)構(gòu)(Tissuestructureoftheuterus)子宮頸（uterine

cervix）:子宮頸管黏膜:(Themucosalepitheliumofthecervicalcanal）子宮頸陰道部（Thevaginalpartofthecervix）交接處：(Thejunctionofcolumnarepitheliumandsquamousepithelium)單層高柱狀上皮(single-layeredandcolumnar)復(fù)層鱗狀上皮(stratifiedsquamousepithelium)子宮頸癌的好發(fā)部位(themostcommonsiteofcervicalcancer)（四）子宮的位置(Locationoftheuterus)位于盆腔中央，膀胱與直腸之間，下端接陰道，

兩側(cè)有輸卵管和卵巢(Theuterusislocatedinthecenterofthepelvis,betweenthebladderandtherectum,connectedwiththevaginaatthelowerend,connectedwiththefallopiantubesandovariesonbothsides.）子宮的正常位置呈輕度前傾前屈位(Thenormalpositionoftheuterusismildanteversionandanteflexion.)（五）子宮韌帶（Ligamentsoftheuterus）共四對（4pairsintotal）：圓韌帶--前傾（roundligament--anteversion）闊韌帶--中央（broadligament--central）主韌帶—固定宮頸位置(cardinalligament--holdsthecervixinplace）宮骶韌帶—前傾(uterosacralligament--anteflexion）（五）子宮韌帶（Ligamentsoftheuterus）維持子宮于正常位置，上述韌帶、盆底肌及其筋膜薄弱或受損傷，可導(dǎo)致子宮脫垂。(Maintainingtheuterusinanormalposition,weaknessorinjurytotheabovementionedligaments,pelvicfloormusclesandtheirfasciacanleadtouterineprolapse.)二、輸卵管的結(jié)構(gòu)與功能輸卵管的組織結(jié)構(gòu)（Structureofthefallopiantubes）輸卵管的位置（Locationofthefallopiantubes）輸卵管的形態(tài)（Morphologyofthefallopiantubes）輸卵管的功能（Functionofthefallopiantubes）01020304(Structureandfunctionofthefallopiantubes)輸卵管為一對細(xì)長而彎曲的管，位于子宮闊韌帶的上緣，內(nèi)側(cè)與宮角相連道，外端游離，與卵巢接近。（一）輸卵管的位置（Morphologyofthefallopiantubes）(Thefallopiantubesareapairofslenderandcurvedmusculartubeslocatedattheupperedgeofthebroadligamentoftheuterus,connectedwiththeuterinehornontheinside,andclosetotheovaryontheoutside.）全長約8-14cm(Thetotallengthisabout8-14cm)（二）輸卵管的形態(tài)(Locationofthefallopiantubes)由內(nèi)向外可分為4部分：（Itcanbedividedinto4partsfrominsidetooutside:）：間質(zhì)部(interstitialpart)01峽部(theisthmus)02壺腹部(theampulla)03傘部(theinfundibulum)04（二）輸卵管的形態(tài)(Locationofthefallopiantubes)由內(nèi)向外可分為4部分（Itcanbedividedinto4partsfrominsidetooutside:）：間質(zhì)部：為通入子宮壁內(nèi)的部分，狹窄而短，長1cm(interstitialpart:thepartpenetratingintotheuterinewall,narrowandshort,1cmlong）01峽部：在間質(zhì)部外側(cè)，管腔較窄，長2-3cm(theisthmus:outsidetheinterstitialpart,withanarrowerlumen,2-3cmlong)02壺腹部：在峽部外側(cè)，管腔較寬大，長5-8cm(theampulla:outsidetheisthmus,withawiderlumen,5-8cmlong）03傘部：為輸卵管的末端，開口于腹腔，游離端呈漏斗狀。有“拾卵”作用(theinfundibulum:theoutermostendofthefallopiantubeistheinfundibulum,about1-1.5cmlong,whichopensintotheabdominalcavityandhasfunnel-shapedfreeends.Ithasthefunctionof"pickingupeggs")04（三）輸卵管的功能(Functionofthefallopiantubes)輸卵管為卵子與精子相遇的場所（受精場所）(Thefallopiantubeistheplacewheretheeggmeetsthesperm(theplaceoffertilization)也是向?qū)m腔運(yùn)送受精卵的管道(Andthetubethattransportsthefertilizedeggtotheuterinecavity)（四）輸卵管的組織結(jié)構(gòu)（Structureofthefallopiantubes）輸卵管璧由3層構(gòu)成（Thewallofthefallopiantubeiscomposedof3layers）:外層：漿膜層為腹膜的一部分(theouterlayer:theserosa,whichispartoftheperitoneum）中層：平滑肌層內(nèi)環(huán)行、外縱行平滑肌(themiddlelayer:themuscularis,whichconsistssmoothmuscleintheinnercircleandtheouterlongitudinallayer)內(nèi)層：粘膜層由單層高柱狀上皮組成(theinnerlayer:themucosa,whichconsistsofasinglelayeroftall,columnarepithelium.)輸卵管微觀結(jié)構(gòu)圖（四）輸卵管的組織結(jié)構(gòu)（Structureofthefallopiantubes）上皮細(xì)胞分為4種(Theepithelialcellsofthefallopiantubearedividedintofourtypes):纖毛細(xì)胞(Ciliatedcells）無纖毛細(xì)胞(Non-ciliatedcells）楔形細(xì)胞(Cuneatecells:）未分化細(xì)胞（Undifferentiatedcells）（四）輸卵管的組織結(jié)構(gòu)（Structureofthefallopiantubes）上皮細(xì)胞分為4種(Theepithelialcellsofthefallopiantubearedividedintofourtypes):纖毛細(xì)胞：纖毛擺動(dòng)有助于運(yùn)送卵子(Ciliatedcells:whoseciliaoscillate,helptotransporteggs）無纖毛細(xì)胞：有分泌作用(又稱分泌細(xì)胞)(Non-ciliatedcells,haveasecretoryfunction(alsoknownassecretorycells）楔形細(xì)胞：可能為無纖毛細(xì)胞的前身(Cuneatecells:maybetheprecursorsofciliatedcells）未分化細(xì)胞：亦稱游走細(xì)胞，為上皮的儲(chǔ)備細(xì)胞，其他上皮細(xì)胞可能由它產(chǎn)生或補(bǔ)充。(Undifferentiatedcells:alsoknownaswanderingcells,arereservecellsoftheepithelium,fromwhichotherepithelialcellsmayariseorsupplement.）三、卵巢的結(jié)構(gòu)與功能（Structureandfunctionoftheandovaries）輸卵管的組織結(jié)構(gòu)（Structureoftheovary）卵巢的功能（Functionoftheovary）卵巢的形態(tài)大?。∕orphologyoftheovary）卵巢的位置（Locationoftheovary）01020304（一）卵巢的功能（Functionoftheovary）為一對扁橢圓形的性腺(Apairofflat,oval-shapedgonadsFunction)功能：01產(chǎn)生和排出卵細(xì)胞(producingandreleasingeggcells)02分泌性激素(secretingsexhormones)（二）卵巢的形態(tài)大小(Morphologyoftheovary)青春期前，卵巢表面光滑；

青春期開始排卵后，表面逐漸凹凸不平；

成年婦女的卵巢約4X3X1cm大；

重5-6g,呈灰白色；絕經(jīng)后卵巢萎縮變小變硬.Beforepuberty,theovarieshaveasmoothsurface;afterpubertywhenovulationbegins,thesurfacegraduallybecomesuneven;inadultwomen,theovariesareabout4X3X1cminsize,weighing5-6gandaregrayishwhite;aftermenopause,theovariesshrinkandbecomesmallerandharder.（三）卵巢的位置

卵巢位于輸卵管的后下方，以卵巢系膜連接于闊韌帶后葉的部位稱卵巢門，卵巢血管與神經(jīng)即經(jīng)此處出入卵巢。(Theovaryislocatedatthelowerposteriorpartofthefallopiantube.Theovarianhilumisthesitethroughwhichbloodvesselsgainaccesstotheovaryandsiteofattachmentofthebroadligament.）

卵巢外側(cè)以骨盆漏斗韌帶連于骨盆壁，卵巢的構(gòu)造側(cè)以卵巢固有韌帶與子宮連接。(Thelateralsideoftheovaryisconnectedtothepelvicwallbypelvicinfundibulopelvicligament,andthestructuralsideoftheovaryisconnectedtotheuterusbyovarianligament.)（Locationoftheovary）（四）卵巢的組織結(jié)構(gòu)(Structureoftheovary)表面：單層立方上皮覆蓋，稱生發(fā)上皮；其內(nèi)----卵巢白膜：纖維組織再往內(nèi)----卵巢組織：分皮質(zhì)與髓質(zhì)。

皮質(zhì)在外層，其中有原始卵泡、致密結(jié)締組織；

髓質(zhì)在中心，無卵泡，含結(jié)締組織、血管、神經(jīng)、淋巴等。Thesurface:coveredbyasinglelayerofcuboidalepitheliumcalledgerminalepithelium;Withinit:ovariantunicaalbuginea:fibroustissue.Furtherinward:theovariantissue,whichisdividedintocortexandmedulla.Thecortexisintheouterlayer,whichcontainsoriginalfolliclesanddenseconnectivetisse;Themedullaisinthecenter,withoutfollicles,andcontainslooseconnectivetissueandabundantbloodvessels,nervesandlymph.（四）卵巢的組織結(jié)構(gòu)(Structureoftheovary)自胎盤娩出后的子宮狀態(tài)逐漸恢復(fù)至非孕狀態(tài)的過程。(thegradualreturnoftheuterustoanon-pregnantstateafterdeliveryoftheplacenta.）子宮復(fù)舊(Uterineinvolutation:):一、子宮的變化（Changesofuterus）在產(chǎn)后1-2天，下腹部會(huì)鼓起一個(gè)球形發(fā)硬的小包，而且陣陣作痛在10-14天左石，子宮縮入盆腔，從下腹部就摸不到子宮了(In10-14days,theuteruswillshrinkintothepelvisandwillnotbepalpablefromthelowerabdomen）到產(chǎn)后6周時(shí)，子宮可恢復(fù)到正常大小(By6weeksafterdelivery,theuteruscanreturntoitsnormalsize）

(Inthefirst1-2daysafterdelivery,thelowerabdomenwillbebulgingwithaspherical,hardpouchandburstsofpain)生殖系統(tǒng)的改變Changesinthereproductivesystem一、子宮的變化（Changesofuterus）

圓形

橫裂子宮內(nèi)膜再生(Endometrialregeneration)：產(chǎn)后3周除胎盤附著面外子宮內(nèi)膜基本完成修復(fù)，胎盤附著處的子宮內(nèi)膜修復(fù)需6周(3weeksafterdelivery,theendometriumisbasicallyrepairedexceptfortheplacentalattachmentsite,whichtakes6weeks.)子宮頸變化(Changeofthecervix)：(roundshape)

(transverseslitshape)一、子宮的變化（Changesofuterus）子宮恢復(fù)的注意事項(xiàng):（Precautionforuterineinvolution）：注意陰部衛(wèi)生(Payattentiontoperinealhygiene)避免長期臥位，防止子宮后傾(Avoidlong-termlyingpositionandpreventuterineretroversion）母乳喂養(yǎng)促進(jìn)子宮復(fù)舊(Breastfeedingtopromoteuterineinvolution）010203二、輸卵管、卵巢的變化(Changesoffallopiantubeandovary)一般不喂奶的產(chǎn)婦可在產(chǎn)后6-8周恢復(fù)月經(jīng)，而喂奶的產(chǎn)婦一般恢復(fù)得較晚(Generally,womenwhodonotbreastfeedcanresumemenstruation6~8weeksafterdelivery,whilewomenwhobreastfeedusuallyresumelater.)產(chǎn)后月經(jīng)和排卵的恢復(fù)，個(gè)人差異較大。(Therecoveryofmenstruationandovulationafterdeliveryvariesgreatlyamongindividuals.）第1次復(fù)經(jīng)的月經(jīng)量往往較多，且多為不排卵月經(jīng)(Thefirstresumptionofmenstruationtendstobeheavyandmostlynon-ovulatory.）來過三四次月經(jīng)后，月經(jīng)和排卵才恢復(fù)到正常狀態(tài)(Afterthreeorfourmenstruations,menstruationandovulationreturntonormal)外陰水腫消失(disappearanceofvulvaredema)三、外陰、陰道的變化(Changesofvulvaandvagina)處女膜痕(hymenalmark)陰道松弛(loosevagina)大陰唇不能覆蓋陰道口

(labiamajoracannotcoverthevaginalopening)惡露的定義（Definitionoflochia）：產(chǎn)后隨子宮蛻膜（特別是胎盤附著處蛻膜）的脫落，含有血液、壞死蛻膜組織等物經(jīng)陰道排出惡露是一種正常的生理現(xiàn)象四、產(chǎn)后惡露的變化和護(hù)理辦法（Changesandcaringmethodsofpostpartumlochia）Afterchildbirth,withthesheddingofuterinedecidua,tissuescontainingbloodandnecroticdeciduaaredischargedthroughthevagina.Itisanormalphysiologicalphenomenon.產(chǎn)后惡露的三個(gè)階段（Definitionoflochia）：四、產(chǎn)后惡露的變化和護(hù)理辦法（Changesandcaringmethodsofpostpartumlochia）

lochiarubralochiaserosalochiaalbaDuration3~4daysafterdelivery7-10daysafterdelivery14daysafterdeliveryColorbrightredlightredwhiteContentalargeamountofblood,alittledecidua,necroticdeciduatissueAlittleblood,relativelymorenecroticdeciduatissue,cervicalmucus，bacteriaalargenumberofwhitebloodcells,necroticdeciduatissue,epidermalcellsandbacteria四、產(chǎn)后惡露的變化和護(hù)理辦法（Changesandcaringmethodsofpostpartumlochia）惡露的變化及注意事項(xiàng)(Changeandprecautionoflochia)：持續(xù)四到六周,總量為250到500毫升，個(gè)體差異較大(Normallylochialastsforfourtosixweeksandthetotalvolumeis250to500ml,whichvariesgreatlyamongindividuals)血性惡露持續(xù)3天轉(zhuǎn)為漿液惡露，兩周后變?yōu)榘咨珢郝叮s持續(xù)三周干凈(Lochiarubralastsfor3daysandchangestolochiaserosa,andchangestolochiaalbaafter2weeks,thencleanafterabout3weeks)0102四、產(chǎn)后惡露的變化和護(hù)理辦法（Changesandcaringmethodsofpostpartumlochia）惡露的護(hù)理方法（Caringoflochia)：大小便后應(yīng)馬上洗手，同時(shí)準(zhǔn)備柔軟的衛(wèi)生紙，由陰道口向肛門方向擦拭消毒

(Washhandsimmediatelyafterurinationanddefecation,andpreparesofttoiletpapertowipeanddisinfectfromvaginalopeningtoanus.)01產(chǎn)婦的內(nèi)衣內(nèi)褲要勤洗勤換，每天用溫水清洗外陰1次(Maternalunderwearshouldbewashedandchangedfrequently.Cleanthevulvawithwarmwateronceaday)02會(huì)陰縫合處拆線后，傷口痊愈狀況不佳時(shí)，可用大盆盛水坐浴以治療傷口，坐浴的時(shí)間每次約10分鐘，每天1-2次，持續(xù)2-3周即可。(Afterthesutureatperineumisremoved,sitzbathinalargebasincanbecarriedouttotreatthewoundifitisnothealingwell.Thedurationofsitzbathisabout10minuteseachtime,1~2timesadayfor2~3weeks.）03產(chǎn)后子宮復(fù)舊Postpartumuterineinvolution子宮在分娩后逐漸恢復(fù)至未孕狀態(tài)的全過程(thewholeprocessoftheuterusgraduallyreturningtothenon-pregnantstateafterchildbirth）約需6周的時(shí)間(takesabout6weeks)什么是子宮復(fù)舊（Whatisuterineinvolution）子宮復(fù)舊及子宮復(fù)舊不全(Uterineinvolutionandincompleteuterineinvolution)

子宮在胎盤娩出之后會(huì)立即收縮，下降到平肚臍的水平。(Theuteruscontractsimmediatelyafterdeliveryoftheplacentaanddropstotheleveloftheumbilicus.）子宮復(fù)舊及子宮復(fù)舊不全(Uterineinvolutionandincompleteuterineinvolution)正常的子宮復(fù)舊（Normaluterineinvolution）

以后每天下降一橫指（約1.5厘米左右），產(chǎn)后10天降至盆腔內(nèi)(Afterthat,itdescendsbyonefingerwidth(about1.5cm)perdayanddescendsintothepelviccavity10daysafterdelivery.）子宮復(fù)舊及子宮復(fù)舊不全(Uterineinvolutionandincompleteuterineinvolution)

若子宮復(fù)舊的過程受到阻礙，則導(dǎo)致子宮復(fù)舊不全(Iftheprocessofuterineinvolutionishindered,itwillleadtoincompleteuterineinvolution.）

子宮復(fù)舊不全最突出的表現(xiàn)是血性惡露持續(xù)時(shí)間延長(Themostprominentmanifestationofincompleteuterineinvolutionisprolongeddurationoflochiarubra.)子宮復(fù)舊不全（Incompleteuterineinvolution）子宮復(fù)舊及子宮復(fù)舊不全(Uterineinvolutionandincompleteuterineinvolution)010302

部分胎盤、胎膜殘留（partialplacentaandfetalmembraneresidue）

子宮內(nèi)膜炎、子宮肌炎或盆腔感染（endometritis,myositisorpelvicinfection）

子宮過度后屈或側(cè)屈導(dǎo)致的惡露滯留（Lochiaretentioncausedbyexcessiveretroflexionorlateralflexionoftheuterus）子宮復(fù)舊不全（Incompleteuterineinvolution）導(dǎo)致子宮復(fù)舊不全的主要原因：子宮復(fù)舊及子宮復(fù)舊不全(Uterineinvolutionandincompleteuterineinvolution)子宮復(fù)舊不全（Incompleteuterineinvolution）導(dǎo)致子宮復(fù)舊不全的主要原因：040605子宮壁間肌瘤、子宮肌腺病(Intramuralmyomaandendometriosisinterna）膀胱過度膨脹或膀胱經(jīng)常處于膨脹狀態(tài)，以產(chǎn)后尿潴留最常見(Excessivebladderexpansionorbladderofteninthestateofexpansion,postpartumurinaryretentionisthemostcommon）妊娠期子宮過度膨脹等(Excessiveexpansionoftheuterusduringpregnancy,etc.）避免子宮復(fù)舊不全的措施（Measurestoavoidincompleteuterineinvolution）認(rèn)真、仔細(xì)檢查娩出的胎盤胎膜是否完整；懷疑有殘留時(shí)，應(yīng)立即清理宮腔，同時(shí)給予子宮收縮劑及抗生素(Carefullyandmeticulouslychecktheintergrityofdeliveredplacentaandfetalmembrane;Ifanyresidueissuspected,uterinecurettageshouldbeperformedimmediately,anduterotonicsandantibioticsshouldbegivenatthesametime）避免產(chǎn)后尿潴留：囑產(chǎn)婦產(chǎn)后4h內(nèi)及時(shí)排尿，若產(chǎn)后6小時(shí)仍不能自行排尿并診斷為尿潴留時(shí)，應(yīng)及時(shí)處理，如熱敷下腹部、針灸、艾灸、用新斯的明等，必要時(shí)導(dǎo)尿。(Avoidpostpartumurinaryretention:askpuerperatourinateintimewithin4hafterdelivery,Ifshestillcannoturinateonherown6hoursafterdeliverysheisdiagnosedwithurinaryretention,andshouldbetreatedpromptly,suchashotcompresstolowerabdomen,acupuncture,moxibustion,neostigmine,etc.,andcatheterizationifnecessary.)避免子宮復(fù)舊不全的措施（Measurestoavoidincompleteuterineinvolution）囑產(chǎn)婦產(chǎn)后避免長時(shí)間仰臥，以側(cè)臥為宜，應(yīng)盡早下床活動(dòng)。(Puerperaeareadvisedtoavoidlyingontheirbacksforalongtimeafterdelivery,anditisappropriatetolieontheirsidesandgetoutofbedtoexerciseassoonaspossible.)子宮后傾后屈位者，每天應(yīng)行胸膝臥位2次，每次15~20min予以糾正。(Iftheuterusisintheretroversionandretroflexionposition,adoptthechestandkneepositiontwiceadayfor15~20mineachtime.)促進(jìn)子宮復(fù)舊的方法（Methodstopromoteuterineinvolution）產(chǎn)后子宮恢復(fù)的鍛煉方法（Exercisemethodsforpostpartumuterinerecoveryareasfollows）腹?。?/p>

Abdominalmuscles）：01平躺在床上，雙膝屈起，雙手放在腹部。(lieflatonthebed,bendyourkneesandputyourhandsonyourabdomen.)收縮臀部，將后背壓向床面，然后放松，多次反復(fù)。(Squeezeyourhips,pressyourbackagainstthebed,relaxandthenrepeat.)同時(shí)也可做盆腔練習(xí)。(Pelvicexercisescanbedoneatthesametime.）促進(jìn)子宮復(fù)舊的方法（Methodstopromoteuterineinvolution）產(chǎn)后子宮恢復(fù)的鍛煉方法（Exercisemethodsforpostpartumuterinerecoveryareasfollows）胯部牽拉（Crotchstretch:lieflat）02平臥，一條腿彎曲，另一條腿伸直并屈曲足部，即足跟用力向前，使這條腿扭長；(bendoneleg,straightentheotherlegandflexthefoot,thatis,theheelforcesforwardtolengthentheleg）再向回縮，使腿縮短；(andthenretracttoshortentheleg.)注意膝蓋不要彎曲，背部也不要弓起。(Makesureyourkneesarenotbentandyourbackisnotarched.)促進(jìn)子宮復(fù)舊的方法（Methodstopromoteuterineinvolution）產(chǎn)后子宮恢復(fù)的鍛煉方法（Exercisemethodsforpostpartumuterinerecoveryareasfollows）踏步（Stepping）03平臥后雙腳前伸活動(dòng)，也可抬起，上下踏步。(stretchyourfeetforwardafterlyingflat,orliftandstepupanddown.)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)。(Thisisthefirstpostnatalexerciseyoucandotohelppreventankleandfootswelling.)促進(jìn)子宮復(fù)舊的方法（Methodstopromoteuterineinvolution）產(chǎn)后子宮恢復(fù)的鍛煉方法（Exercisemethodsforpostpartumuterinerecoveryareasfollows）仰臥（Supine）04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。(Supine:Lieflatonyourbackwithbothkneesbentandbotharms