Sports & Fitness

Regression exercises

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Rehabilitation exercises help the body to recover from the stresses of pregnancy and childbirth. The special exercises strengthen the tissue, strengthen the muscles and strengthen the pelvic floor. So they promote the regeneration and prevent complaints such as incontinence and pain. Get to know the best recovery exercises here. These include those in which your baby can even "exercise".

Article overview regression exercises
  • So get in
  • Retraining exercises alone
  • Retraining exercises with baby
  • Why they are important
  • Basics

Retraining exercises: How to get in

At the beginning you should rehearse the retraining exercises with an experienced midwife or physiotherapist. This will prevent mistakes from creeping in and overloading them. Overall, retraining exercises are designed so that you can easily do it at home on your own. For training, you should plan 15 minutes at least three times a week.

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Retraining exercises alone

For pelvic floor and abdomen: Some may already know this exercise from yoga. Go to hands (shoulder width) and knees (hip width). Take a deep breath and gently go into the hollow cross. Exhale while arching your back up. Repeat ten to fifteen times.

For the pelvic floor: Tighten the pelvic floor muscles. (How it works, read in the article pelvic floor training for women). Hold for a few seconds, then release. Repeat several times. This exercise can be performed anywhere and thus integrate perfectly into everyday life. For example, while waiting for the bus, sit beside the cot or at moments when you can lie down (on the floor).

For back, buttocks, pelvic floor and legs: For the bridge exercise, lie on your back and put your feet about hip-width. Take a deep breath. When breathing out, tighten the buttocks and lift them so that the thighs line up with the back. Only head, shoulders and feet should now have contact with the ground. Lower again and repeat 10 to 15 times. If you want to increase the level of difficulty, do not put your butt on the mat, but stop it for a moment.

For the pelvic floor: This variant of retraining exercises will take you sitting on a chair with a hard surface. The legs are open, feet are flat on the floor. Slide your palms under the ischial tuberosities. These two bony prominences in the Pobereich can usually feel good. Push it down towards the seat. Repeat up to eight times.

For the chest muscles: Also in these recovery exercises you sit on a chair, your feet are on the floor. Place your palms flat against your chest, with your fingertips pointing to the ceiling, your forearms level with the floor. Squeeze hands, hold briefly and let go. Alternatively, you can make a fist with one hand, hold it with the other and then press the fist into the flat hand. Change after eight to ten repetitions.

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