With the improvement of living standards, more and more mothers are beginning to pay attention to “postpartum rehabilitation”, and people gradually realize that timely rehabilitation and exercise after giving birth is very important for women. Around us, many mothers have urinary incontinence, decreased sexual satisfaction, back pain, neck and shoulder pain and body image problems after giving birth to a baby, and many of these problems can be avoided if they are taken seriously early and prevented. So, here is a concept to update: the real postpartum rehabilitation should actually start from the preparation period! I. Life and physical characteristics of some modern women: For modern women, a large proportion of them are sedentary for a long time and have poor sitting posture, as well as lack of exercise and professional exercise guidance, so they often have the following problems: 1. insufficient strength of both lower limbs; 2. abnormal movement of the sacroiliac joint; 3. relative stiffness of the hip joint (unable to control the pelvis tilt back and forth); 4. excessive flexibility of the lumbar spine; 5, Poor stability of core muscle groups. Changes in the skeletal muscle system during pregnancy: 1. During pregnancy, due to changes in hormone levels, our ligaments become lax, especially in the pubic symphysis, sacroiliac joint and lumbar spine. 2. Due to the gradual increase in the size and weight of the fetal baby, the center of gravity of the pregnant mother will shift upward, resulting in compensatory posture: the lumbar and cervical vertebrae increase in anterior convexity, and the pelvis tilts excessively forward. When the lumbar back fascia muscles are excessively relaxed, the connection around the joints becomes fragile, and the stability of the trunk and pelvis decreases. Many pregnant mothers walk with their hands on their waists, with their feet outwardly facing and swaying, which is the gait of pregnant women we often see outside, also known as “duck mother gait”. 4.Due to the increase in breast size during pregnancy, some pregnant mothers may also have a forward protrusion of the shoulder blades and excessive internal rotation of the upper limbs, forming a round back. 5. Due to the increase in weight of the fetal baby, the pressure on the pelvic floor muscles will increase progressively, so there will be different degrees of decline, about 2cm, away from its normal position, and some pregnant mothers may even have the phenomenon of “urinary incontinence”. What will happen if the changes in the skeletal and muscular system during pregnancy are not taken seriously and dealt with? During pregnancy, as the weight of the fetus increases, the requirements for the body strength of the pregnant mother, especially the strength of the lower limbs and the core strength, are very high. If the body strength is very poor before pregnancy and the lumbosacral region itself is unstable, it is a very painful thing to go through the “October pregnancy” in such a state, and the lumbosacral region, pelvis and neck will be easily damaged after delivery. The lumbosacral region, pelvis and neck are also prone to “disease” after delivery. In addition, changes in posture and body shape during pregnancy will not automatically adjust to normal after delivery like other organ functions in the body, so postpartum rehabilitation should be given a high priority and sufficient attention. Fourth, the causes of the problem and the serious consequences that the problem may lead to are clearly stated, and all we have to address is what to do specifically! First of all, from the beginning of pregnancy preparation, the mother-to-be has to correct the wrong posture and body posture and maintain the good posture. Then we have to consciously increase the strength of the lower limbs and core through appropriate exercises. Seek professional help (fitness trainer, yoga teacher, etc.) if you are unsure of your own assessment. The most convenient, economical and effective way to exercise the pelvic floor muscle groups is Kegel exercises. It was first introduced by Arnold Kegel, an American gynecologist, in 1948. Kegel exercises are autonomous, repeated contractions and relaxations of the pelvic floor muscles. Long-term regular Kegel exercises can help us strengthen the tone of the pelvic floor muscle groups that support the urethra, bladder, uterus and rectum, and prevent pelvic floor problems! Finally, I would like to emphasize to you again: the best postpartum rehabilitation should start from the preparation stage of pregnancy, so that you can “check your body” early in order to be in the best condition to welcome the birth of a new life and reduce the occurrence of postpartum pain.