Once our baby is born, it’s only natural to feel our bodies a little “fought”. Here are five great stretches to deal with the most painful, problematic points! As we do these stretches, let’s work our inner muscles to get as deep as possible and regain our strength!
Stretching 5 x
It is normal for most mothers to feel their backs, shoulders, hips tight after the birth of a child. However, there are five types of stretching exercises with which we can move the sore parts, relieving the back is.
1. Hip exercise
A he works the lower back and the hips, “Opens” again. Lie on your back with your knees stretched and bent. The legs should be shoulder-width apart and the arms should be lengthwise along the body. Press the lower back and corners to the floor until we lift out our pool. Raise it as high as we can. While raising your hips, put your knees together and turn your feet in each other’s direction. Slowly lower yourself back to the floor, “vertebra-to-vertebra,” moving your knees at the same time. Repeat the exercise 5-8 times.
2. “Downward facing dog”
The exercise stretches the lower back. Lie on the floor on all fours. The wrists should be in line with the shoulders and the knees with the hips. Slowly stretch your legs and lift your hips until your body forms a V-shape. Keep your shoulders loose, do not pull them towards your ears. Hold this position for 10-20 seconds. Then descend back into a “childish pose”: sit back at your heels, move your knees apart and lean forward, almost touching your knees with your forehead, stretching your arms out in front of you.
The essence of the method associated with the ballet bar is to shape women and men who do not otherwise dance into a shape typical of dancers without significant muscle growth.
Let’s form on a ballet bar
3. Pigeon pose
The practice opens the hips, helps to relax. Let’s go down to the floor again for all four of our limbs. Move your right knee toward your right hand, then place your right foot in front of you on the floor with your right foot pointing toward your left hip. Straighten your left leg behind you.
Let’s sit up. Then slowly lower the upper body, leaning forward only as far as the stretching is still good. Hold it for a minute and then do the same with the other foot.
However, do not force the stretch. If the movement doesn’t really work for us, sit up straight in a chair and then move your right leg over your left thigh, above your left knee. Hold the movement for a minute and then change legs, repeat the same with the other.
4. “Little Mermaid” exercise
It “opens” and relaxes the upper body, especially the chest and hips. Sit on the floor and stretch your legs in front of you. Pull up your right knee and fold it down to the side so that your feet almost touch the left knee left out. Now bend your left knee as well and bend your leg behind your buttocks. If it’s too much of a challenge to sit on the floor like this, put a small pillow under your hips to help.
Then put your right hand on the floor behind your back, reach your left arm and raise your arms up above your head while your hips are also moving up. Squeeze your buttocks as you rise to your knees. Keep the movement and breathe deeply, relaxing the shoulder, which should never start pulling towards the ears. Then lower the hips back to the floor.
Gradually unfold the movement, first place the left arm on the floor, lift the right arm above the head and stretch the body to the left, keeping the hips still on the floor. Repeat the exercise 3 times on each side.
This is the practice relaxes stiffness in the neck, back and thighs. Stand up straight, raise your arms above your head – your biceps will almost touch your ears. Bend your hips forward, keeping your back straight. As we lean forward, bend the knees just a little. If you can no longer bend forward without bending your back, do so as long as it falls well and extend your arms behind your back, thereby stretching your chest. Then bend forward, slightly rounding your back and bending your knees slightly in the same way. The arms should point in the direction of the toes, allow them to hang, leaving the head and neck loose.
Take some deep air and then slowly rise back to a straight position, vertebrae to vertebrae. The head must rise last. We never get our heads up! The exercise is repeated 3-5 times.
Source: Napidoktor by napidoktor.hu.
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