“Postpartum recovery” should be throughout our pregnancy and postpartum, we need to build a good body foundation from the beginning of pregnancy, and continue to maintain good posture and appropriate exercise throughout pregnancy. After delivery, posture adjustment is a top priority for us for a long time. The reason why postpartum rehabilitation is so important is that it not only helps us to regain a good shape, but it is also crucial to maintain a healthy body level and stay away from the so-called “moon sickness” First, let’s look at the postural changes caused by musculoskeletal changes in the body during pregnancy. Throughout pregnancy, our musculoskeletal system gradually undergoes a series of changes: weight gain, fat thickening, rounded shoulders and back, enlarged breasts; increased lumbar, cervical, and scapular protrusion, forward shift of body weight; anterior pelvic tilt with thigh external rotation, knee hyperextension and so on. These changes in posture are not like other organ systems that can repair themselves after childbirth. If left unattended, it is likely to leave the body with permanent “old problems”. When we intend to repair posture and posture after childbirth, the most important specific time cycle to master is as follows: 1. 6 weeks after childbirth: the body’s repair period, suitable for mild and non-stimulating physical activities; 2. 6 weeks to 6 months after childbirth: the golden period of body recovery, you can gradually increase the intensity of exercise to achieve the best recovery state; 3. 6 months to 1 year after childbirth: the ideal period of body recovery; 4. Within 1 year-3 years after delivery: the validity period of body recovery, within this period, the postpartum mother’s body to return to the state before the birth, but also can be achieved. If you do not do too much planned exercise within 3 years, it is easy to fall many “roots of disease” (lower back pain, neck, shoulder, back and leg pain, etc.), and it will be very difficult to recover up again. Due to the different delivery methods and physical conditions of each postpartum mother, the time to start exercising after delivery is also different. I. Vaginal birth (normal birth): 1 day after delivery, you can do some simple exercises in bed, such as light exercises for the upper limbs, turning over, lifting legs, self-contraction of the anus and other exercises, in order to restore blood circulation and muscle strength and avoid thrombosis 2-3 days after delivery, you can do “Kegel exercises” to prevent uterine prolapse and urinary leakage caused by pelvic floor muscle relaxation. Prolapse, urinary leakage, etc. In the first week after delivery, you can try to do light housework activities and insist on taking a walk after meals. Gradually intervene in lumbar and abdominal recovery exercises 4-6 weeks after delivery. Second, vaginal birth (difficult labor, hemorrhage during labor, etc.): the time to start exercise depends on the physical condition, when urination is smooth and there is no serious anemia, you can also exercise in the same way as mentioned above. Cesarean section: In the absence of serious complications and complications, and if the doctor has given special instructions, you should get out of bed one day after the operation, and you can do “Kegel exercises” after the urinary catheter is removed and urination is smooth. Within 1 week of surgery, daily activities should be the main focus. After 1 week of surgery, you should start to exercise moderately, mainly on all fours. Gradual intervention of abdominal recovery exercises is possible only 6-8 weeks after delivery. Mothers who have had a cesarean delivery need to allow time for the wound to heal properly, and exercising too early may make things worse. There are some differences in exercise between normal and cesarean mothers: after normal delivery, the focus of exercise is on restoring the pelvic floor and vagina; for cesarean delivery, the focus is on tightening the muscles throughout the abdominal and pelvic cavity. Both normal and cesarean deliveries require a scientific approach to achieve the best possible state, without overstretching and overloading too early. Special note: The recovery time of cesarean delivery, poor physical condition and senior mothers will be slower than that of normal delivery and able-bodied mothers, and the focus of postpartum recovery is on gradual progress. In general, not many mothers can successfully recover to their pre-birth condition after delivery, and some of them have some serious problems: for example, inactivation of pelvic floor muscles and even urinary incontinence; pelvic misalignment and lower back pain; serious separation of the rectus abdominis muscle so that “it seems there is still one in the belly after birth”. In addition to the basic, gentle exercises, we would benefit from the guidance of a professional fitness instructor or yoga teacher. Postpartum mothers entering a new phase of life may be a little frazzled at first, but the right concept must be kept in mind: only a healthy body will allow us to have more fun in our parent-child life later!