Numerous books for new mothers tell how to properly care for a newborn, but not a word mentions how a woman can get back into shape after giving birth. But recovery after childbirth is an important process on which the well-being and health of a woman who has recently given birth depends. How to quickly get into the usual rhythm of life?

Restoration of the female body

The biggest changes are occurring in the reproductive sphere. Immediately after the birth of the baby, the uterus contracts and decreases in size. Recovery of the uterus after childbirth lasts 42 days, after which it regains its normal weight. All this time a woman can feel nagging pain lower abdomen. After complete contraction of the uterus, everything discomfort will go away on their own without treatment.

All postpartum period lasts 6 weeks. At this time, blood clots gradually emerge from the uterine cavity, and its inner layer is rejected. During this period, there will be first heavy and then moderate bleeding from the vagina (lochia). If lochia persists 42 days after the baby is born, you should definitely see a doctor.

The cervix also returns to its normal state, but this process is much slower. In the postpartum period, it only begins to change. Complete restoration of the cervix occurs at 12 weeks after birth. During this time, the neck acquires a cylindrical shape, which remains until the end of life.

Restoring general tone

To restore the body great importance has a balanced diet. The diet of nursing mothers involves not only food restrictions, but also intake vitamin complexes. During lactation, you can continue to take prenatal vitamins - they contain all the necessary nutritional elements. Another option is to purchase special vitamins for nursing mothers. Do not forget about iron and iodine supplements. Many complex vitamins already contain these substances, so there is no need to take them additionally.

Take vitamins daily for a year after your baby is born.

In the summer, you can get vitamins from fresh vegetables and fruits. You should give preference to local products grown in your own garden or purchased at the market. Nursing mothers should be especially careful with exotic fruits- they can cause allergic reaction The child has.

Restoration of the menstrual cycle

The restoration of menstruation after childbirth is determined by the child’s feeding regimen. For women who feed their baby formula from birth, the return normal cycle occurs after 1.5-2 months. During this period, the hormonal levels return to normal, and gonadotropic hormones begin to be produced again. The ovaries are launched, the egg matures and is released into the abdominal cavity. The earliest possible restoration of the cycle is 6-8 weeks after birth.

At breastfeeding restoration of the menstrual cycle is delayed for more long time. On average, women who breastfeed their babies get their period 6 months after giving birth. These numbers are very approximate. For some breastfeeding mothers, the body's recovery after childbirth occurs within 3 months, while others have to wait at least a year for the return of a normal cycle. Each of these options is the norm, provided that breastfeeding is maintained.

A woman learns about the restoration of her cycle only after the onset of menstruation. But the first ovulation occurs two weeks before menstrual bleeding. During this period, a woman can easily become pregnant. With the return of sexual activity, you should definitely think about reliable contraception for the entire period of lactation and after it.

Contact your gynecologist to select safe and reliable contraceptives.

Restoration of hormonal levels

The restoration of the menstrual cycle directly depends on the level of hormones in the female body. The inevitable decrease in progesterone after pregnancy triggers a number of processes that are not always favorable for the woman. Many young mothers experience sharp changes moods. Some women note constant melancholy, others simply do not find the strength to do anything. Insomnia becomes a common problem during this period. All this is associated with sharp fluctuations in hormone levels and is considered normal occurrence in the postpartum period.

Breast reconstruction

The mammary glands undergo the greatest changes after childbirth. During the postpartum period, they increase in size and fill with milk. The first three days it will be colostrum, then he will the change will come real milk. When feeding on demand, milk will come in the right quantity and will be able to provide all the baby’s needs over the next 6 months.

Many women who have given birth remain dissatisfied with their figure. Breast restoration after childbirth occurs quite slowly, and the mammary glands will never return to their previous shape. Hormonal changes during pregnancy, feeding the baby in the postpartum period - all this inevitably affects the condition of the breast. Is it possible to somehow influence this process?

Therapeutic gymnastics is the most safe way restoration of chest and abdominal muscles in the postpartum period. You can start doing exercises as early as 1.5 months after giving birth, at least 3 times a week. At the same time as training your chest muscles, you can do gymnastics for your back and abdominal muscles.

Exercises to strengthen the muscles of the chest and back

• Stand up straight. Place your palms in front of you at chest level. Press your hands hard against each other. You can squeeze a tennis ball between your palms - this will make the exercises more effective.
• Interlace your fingers at chest level. Try to forcefully break the lock.
• Stand facing the wall, lean your hands on it and press as hard as you can.
• Slowly raise and lower your shoulders.
• Follow circular movements hands in different directions.

All exercises are performed 8 times. It is best to do gymnastics in the morning, after breakfast. The whole process should be enjoyable. There is no need to do chest exercises by force, in bad mood or during illness.

Figure restoration

Restoring your figure after childbirth is a question that worries every woman. In nursing mothers, provided they have a nutritious and balanced diet, recovery of the muscles of the chest, back and abdomen occurs within a year after the birth of the child. During this same period, weight returns to its original state. Is it possible to speed up this process?

Experts do not advise forcing things and trying to regain your figure immediately after childbirth. Nature intends that a woman must have certain reserves of adipose tissue in order to be able to feed her child in any circumstances. Trying to lose weight and rebuild abdominal muscles immediately after childbirth can lead to menstrual irregularities and other health problems. Recovery after childbirth should be slow and smooth, at a rhythm that is comfortable for the woman and without sudden jumps. Strict diets and heavy physical activity are not recommended at this time.

• Lie on your back and bend your knees, pressing your lower back to the floor. Slowly lift your buttocks, lower back and chest up. Hold at the top for 30 seconds.
• Lie on your back, press your lower back to the floor. Place your hands behind your head. Slowly raise and lower your straight legs.
• Lying on your back, draw shapes on the ceiling with your straight legs, tensing your abdominal muscles.
• Lie on the floor and place your hands behind your head. Sit down slowly, without helping yourself with your hands, and also slowly lower yourself back down.

Recovery after childbirth involves more than just abdominal or chest exercises. To normalize immunity and the menstrual cycle, it is important not to forget about a balanced diet. Daily meals should include all the necessary vitamins to ensure the normal functioning of the body. In winter, you can take vitamins designed specifically for women during the postpartum period.

Psychological recovery

Exercise helps get your body back in shape and restore the muscles in your chest, back and abdomen. Rational nutrition, vitamins and biological supplements allow you to maintain health and strengthen your immune system. But how to restore emotional sphere women after giving birth?

Psychological recovery after childbirth is an important stage in the life of every young mother. To avoid postpartum depression The following recommendations will help.

1. Find time to relax. Let your spouse and other relatives help you. Delegate housework to others if possible.
2. Take care of yourself. Women who take care of their bodies bounce back faster after giving birth.
3. Communicate. Go visit your friends, go on walks with your children. Find a club for young mothers in your city or organize one yourself.
4. Don't forget about hobbies. Create an opportunity for yourself to escape from the daily routine of motherhood and the worries around the baby.
5. Learn to rationally distribute your time and energy.
6. Eat right and take vitamins as needed.
7. Try to perform all physical exercises in a way that is enjoyable and brings peace of mind. Yoga helps a lot with this.

Recovery after childbirth refers to the process of involution. This is the reverse development of organs and related systems that experienced enormous changes during the period of gestation. The changes most affected the pelvic organ systems, cardiovascular, hormonal, mammary glands. Involution of the body after childbirth takes a relatively short period of time, not counting endocrine system and breasts, which are restored with the cessation of lactation.

Cardiovascular and respiratory system

The respiratory system is restored immediately after childbirth, since the uterus, which displaces the diaphragm, no longer interferes with the lungs to breathe deeply.

Shortness of breath goes away, the load on the heart decreases. The cardiovascular system has undergone great changes during pregnancy - the increased volume of blood can make itself felt for some time after childbirth with edema. The volume of circulating blood returns to pre-pregnancy levels gradually. In the first days after birth, due to natural physiological bleeding from birth canal in the absence of pathologies circulatory system increased blood clotting ability, especially in women after cesarean section. Due to increased thrombus formation after surgery, it is recommended to wear compression stockings

on the first day when bed rest is indicated.

Restoration of the uterus, vagina, menstrual cycle Recovery of the uterus after childbirth takes 6–8 weeks. The whole process is accompanied postpartum discharge - lochia. The first 2–3 days they resemble heavy menstruation, then strength bleeding is coming to decline and after a week at natural childbirth The discharge becomes lighter in color and contains admixtures of mucus and blood clots. At caesarean section

bleeding and the recovery period of the uterus last longer.

The process of uterine involution is accompanied by painful contractions. Thus, its volume and size decrease. Immediately after birth, the uterus weighs about 1 kilogram and resembles a ball. By the end of the recovery period, it returns to a slightly larger weight and size than that of a nulliparous woman - 60–80 grams, and acquires the usual “non-pregnant” pear-shaped shape. Speeds up recovery period uterine hormone oxytocin. it is released into the bloodstream every time the baby is applied to the breast, so when feeding in the first days after birth, painful contractions of the uterus are felt.

The more often a woman breastfeeds, the faster the uterus contracts.

With weakened uterine tone, the recovery process is unsatisfactory and there is a threat of complications such as uterine bleeding, lochia stagnation leading to inflammatory diseases genital organs, which in advanced cases can spread throughout abdominal cavity. The most common postpartum complication is endometritis, inflammation of the uterine mucosa. Lochia is an indicator of such complications - its volume, appearance, smell and duration of discharge.

Availability bloody discharge one month after birth

Restoration of the menstrual cycle after childbirth in the absence of breastfeeding occurs in 1.5–2 months, with mixed feeding up to six months, with full breastfeeding the time frame varies from 6 months to 1.5–2 years. These values ​​are averaged and may vary depending on individual characteristics woman's body.

Repeated pregnancy can occur immediately with the establishment of the menstrual cycle. Moreover, menstrual bleeding is not necessarily a signal of the body’s readiness to conceive. Ovulation, the process of releasing an egg ready for fertilization from the ovary, occurs approximately 2 weeks before menstruation, and pregnancy can take a woman by surprise.

The cervix and vagina undergo significant changes during natural childbirth. You can force your vagina to regain its original shape with Kegel exercises.

In addition to the beneficial effects on reproductive system women, these exercises solve the problem of urinary incontinence after childbirth.

With the restoration of the tone of the muscles of the perineum and vagina, it will approach the size of a nulliparous woman, but will no longer be the same.

During the period of restoration of the reproductive system, the production of female sex hormones - estrogen and progesterone - is reduced, which leads to natural vaginal dryness. The same thing happens during breastfeeding - biological rhythm reproductive system The “feeding” hormone prolactin controls, suppressing sex hormones, and vaginal dryness in a nursing mother can be observed for quite a long time - six months, and sometimes a year.

Involution of the cervix occurs the slowest. It ends on average by 4 months after birth. During vaginal birth, the shape of the external os is not restored, and the gynecologist, upon examination, can easily identify the woman who gave birth - the opening of the cervix acquires slit-shaped, in contrast to the round one in a nulliparous woman. The cervix itself takes on the appearance of a cylinder, but before childbirth it looked like an inverted cone.

Salpingitis and salpingoophoritis in nursing mothers

Rehabilitation and recovery after caesarean section

Recovery after childbirth with surgical delivery is slower. Rehabilitation after cesarean section includes early physical activity— the first attempts to get up and walk should be made 6–12 hours after the operation. In the first days after birth for stimulation uterine contractions oxytocin injections are used. For the same purpose, it is important to organize and support breastfeeding; it is useful to lie on your stomach.

After intervention in the abdominal cavity, intestinal functions are disrupted, temporary paralysis occurs and motor functions are weakened, which leads to constipation. The adhesive process in the abdominal cavity starts, which can subsequently significantly affect both the condition of the organs and systems of the pelvic cavity, and health in general.

Risk postpartum complications after cesarean, due to decreased uterine tone, it is slightly higher than during natural childbirth. Walking, moderate physical activity, and breastfeeding on demand and not on a schedule are the prevention of the conditions described above and contribute to the normal course of the postpartum recovery period.

As for the duration of uterine involution after cesarean section, it lasts about 8 weeks and is often accompanied by more long period profuse bleeding. Sutures are removed 5–7 days after surgery.

Digestion and stool normalization occurs within 6–7 weeks after childbirth, so during this period it is better to avoid eating hard-to-digest foods.

Recovery of the abdominal muscles is delayed due to the presence of scars and pain, and abdominal exercises can be started only after pain and discomfort do not make themselves felt. On average, this takes about six months after surgery.

Otherwise, recovery after childbirth by cesarean section is no different from that of women who gave birth naturally.

How and which oil for stretch marks during pregnancy is best to use?

Breast and endocrine system

The shape of the breast after childbirth and especially long-term breastfeeding will no longer be the same. The process of reverse development of the mammary glands begins with the end of lactation. This happens gradually with a decrease in the number of times the baby is put to the breast - the level of prolactin in the body decreases, milk production decreases.

The glandular tissue of the breast, in which milk was produced, degrades and is replaced by fatty tissue, which reduces the elasticity of the breast. Are closing milk ducts and approximately 6 weeks after the baby's last latching, the breasts take their final shape.

With a decrease in prolactin levels, the secretion of estrogen and progesterone increases, and the hormonal balance returns to the pre-pregnancy norm within 1–2 months. When a woman notices that there is practically no milk in her breasts, she needs to stop feeding completely. Rare episodic attachments for the sake of the already grown and not in need of breast milk the child is provoked by sharp jumps in prolactin, which complicates the restructuring of the body.

If a woman has not yet menstruated, then with a complete cessation of breastfeeding, the cycle should be restored within a month.

The absence of menstrual bleeding for 2 months is a reason to consult an endocrinologist.

Besides internal systems and organs change during pregnancy and appearance women. Problems excess weight, loose skin, stretch marks, hyperpigmentation are not painted and can upset anyone. If we add psycho-emotional instability, then a not very cheerful picture emerges. Recovery in this sense may take longer than physiological recovery. But all these are trifles, and even if you don’t become exactly like past life, but you can get closer to the ideal. Health to mother and baby!

A woman who has given birth to a child remembers all those painful sensations that she experienced during the birth process. It is this fact that sometimes makes one think twice before planning a second child, especially for young women. However, most of all new mothers are interested in a question that directly concerns how long it takes for the body to recover after childbirth. Let's try to answer it by looking at the main components of the recovery process.

How long does the postpartum recovery process take?

It is immediately worth noting that it is clear that the period during which this occurs full recovery the female body after the birth of a baby cannot be named. The thing is that this parameter is influenced by many factors. Let's look at them in order.

Firstly, it is necessary to take into account the method of delivery. So, if it was a classic birth without complications (perineal ruptures, uterine bleeding, etc.), then, as a rule, it takes about 4-6 months for tissue regeneration and restoration of the hormonal system. If the birth was carried out by cesarean section, or an episiotomy (suturing of the perineal tissue) was performed, then the regenerative processes may drag on for 6-8 months.

Secondly, the fact how long it takes a woman to recover after childbirth also depends on whether it was the birth of her first child, or a repeat birth.

How long does it take for hormonal levels to be restored after childbirth, as well as reproductive organs?

This question is often of interest to mothers, because... Many physiological processes in the body depend on the normal functioning of the hormonal system.

So, if we talk about how long it takes for the usual menstrual cycle, then it should be noted that within 4-6 months women experience prolactin amenorrhea. This term is usually understood as the absence of menstrual flow, which is caused by the synthesis of the hormone prolactin, which is responsible for the lactation process.

In addition, the concentration of this hormone has a direct impact on the fact how long it takes to recover after childbirth. It is worth noting that in in this case it all depends on whether the mother feeds the baby with it or not. Many modern women refuse breastfeeding in order to preserve the shape and beauty of the bust. In such cases, restoration of the mammary glands occurs within 2-3 months. In this case, as a rule, the woman takes drugs that suppress lactation.

When talking about how long it takes for the uterus to recover after childbirth, doctors usually call the time period 6-7 weeks. It is during this period that a woman experiences lochia - bloody discharge.

If we talk about how long it takes for the vagina to recover after childbirth, then it all depends on how the process proceeded. birth process. In the absence of tears and violation of the integrity of its walls, which is quite rare, this process takes 4-6 weeks.

No less important, in comparison with general well-being, for women is appearance after the birth of the child. Therefore, the question regarding how long it takes to recover after childbirth sounds quite often. It is worth noting that in this case everything is individual. However, in order to return it to at least approximately its previous form, it will take at least 4-6 months. In most cases, it cannot be done without special physical exercise.

Restoring the body after childbirth

During the process of bearing a child and during childbirth, significant hormonal changes occur in the body. Changes affect not only the reproductive system, but also other organs. Many things change dramatically, and therefore, of course, recovery of the body after childbirth takes a certain amount of time: not one or two weeks. How long it takes for the body to recover after childbirth is different in each specific case, but it is possible to generalize and derive a certain average norm.

• The female body after childbirth
• Myths and truth about rejuvenation

The female body after childbirth

After childbirth, a woman’s body does not immediately begin to function as it did before pregnancy. It took a long 9 months to give a start to a new life, so recovery will also take place gradually, step by step, and a complete return to the previous state will occur no earlier than in 2-3 months - and this is only in the case when the woman is absolutely healthy and doesn't practice.

Knowing what's going on with female body after childbirth, you can more clearly imagine the entire recovery period. Let's try to record all the changes in the form of a table to make it easier.

Table 1.

Internal organs (system, function)	Changes	When will it recover
Uterus	Immediately after the birth of the child and expulsion of the fetus, the uterus weighs 1 kg and takes on a spherical shape. It becomes half lighter in 10 days if it contracts normally.	It returns to its “old” form very quickly – after 2 months it looks the same as before. Its weight is 100 g. The weight of the organ of a woman who has not given birth is 50 grams.
Cervix	Forever changing form. Instead of conical it becomes cylindrical. The external pharynx becomes slit-like and not round, but this can only be seen by a gynecologist. There are no such changes after cesarean section	After 3 months it functions as before
Menstrual function	The uterus takes on a more physiological position, so menstrual pain often goes away. recovers after stopping feeding,	After 2–3 months – in non-lactating women. Breastfeeding may not recover until breastfeeding ends.
Vagina	Muscles may lose elasticity and tears may occur.	By the end of 2 months everything is healing. Muscle tone is restored. Kegel exercises are very helpful. These simple steps will help bring your stomach back to normal after childbirth.
Breast	Fills up, may sag after finishing feeding	Perhaps the previous form will not be completely restored, but this does not mean that “ new form" will be worse. You just shouldn’t leave it to chance and do exercises aimed at toning the pectoral muscles.
Musculoskeletal system	The spine was somewhat smoothed, the pelvis expanded, the joints were very mobile	Changes gradually, over 3-4 months, pass
Stomach	The stomach “hangs”, a skin fold forms	Usually disappears completely within 1-2 years (if you do not neglect physical exercises)
The cardiovascular system	Increased blood supply. Fetal pressure may cause hemorrhoids	Returns to normal in 3-4 weeks.

Myths and truth about rejuvenation after pregnancy and childbirth

Nowadays you can often come across statements online that the body of a “newly made” mother is rejuvenating. What happens to the body after childbirth - is this opinion true?

What happens to a woman’s body after childbirth?

If you pay attention to how long it takes the body to recover after childbirth, it becomes clear: in fact, it is significantly weakened by the stress experienced. In a woman with hidden chronic illnesses, the following may first appear:

• arthritis and other joint diseases;
• pyelonephritis;
• hormonal problems;
• diabetes mellitus (if a woman develops it during pregnancy).

If you notice that your body takes a long time to recover after childbirth, perhaps one of these diseases is making itself known. Old “sores” that already existed also become aggravated, especially after the second birth: for example, hemorrhoids, herpes. Based on how the body recovers after childbirth, some conclusions can be drawn about the woman’s health. If recovery processes take too long, you should consider a comprehensive examination.

Data medical examinations also indicate a decrease in the level of “bad” cholesterol. Many women seem to become “smarter” with the birth of a child: they have to constantly keep their finger on the pulse of events, engage in the development of the child, and therefore develop themselves.

During the entire 9 months of pregnancy, eggs do not mature in the ovaries, which means that reproductive function- the ability to become a mother is extended. before all other cells in the body - this is a proven fact. Pregnancy delays this irreversible process.

Almost all women, when they calm down a little after the birth of the baby, wonder how to restore the body faster after childbirth, especially if it is not “behaving” very well and does not return to normal.

The transition time is different for everyone. When breastfeeding, the body usually recovers quickly.

When the uterus is completely cleansed and birth injuries have healed, you can begin physical exercise - little by little and very carefully. After 2 months (for complicated childbirth, for caesarean section - discussed with the doctor) are allowed sexual relations. The orgasm experienced by a woman helps speed up the recovery and healing processes due to a powerful rush of blood to the pelvic organs.

It is advisable to take special vitamins, especially if your hair is falling out more than usual and your nails are peeling.

Caring for your baby and walking with a stroller will help you stay in good physical shape for the first time. Then you should add a series of exercises. For example, if weakness of the vaginal muscles and urinary incontinence are observed, you need to do Kegel exercises: alternately squeezing and relaxing the muscles. Another exercise from this series: you need to push for about 30 seconds, then sharply relax the vaginal muscles. After some time, the tone will return.

So as not to lose beautiful shape breasts, you need to wear a supportive bra, use creams and masks for stretch marks.

The situation is somewhat more complicated with fat deposits in the waist and abdomen. You cannot lose weight sharply, even if you are no longer breastfeeding - this is harmful for the woman herself. Stretch marks and sagging skin in such cases are almost inevitable.

The emphasis should not be on reducing the diet, but on physical activity: 2.5-3 months after giving birth, start pumping the abs from a lying position (this reduces the load on the back). Daily long walking at an energetic pace, gentle stretching of muscles, pumping up the abs - all this will help you quickly get back into good shape.

And one more important point: A young mother must definitely find time for herself to get enough sleep, relax a little in silence, just lie down. Therefore, do not try to do everything yourself; ask household members for help in caring for the baby. The more and better you rest, the sooner you will recover, and your former health and energy will return.

What worries a young mother, besides thoughts about the baby? When given a little time to take a break from caring for a newborn, many begin to think about their own health. Pregnancy and childbirth are a lot of stress for the body, and it can affect many aspects of health and appearance. There is a possibility of exacerbation of chronic diseases, changes in figure, and problems with teeth and hair. In one article it is hardly possible to describe all the methods that are recommended for women for quick recovery bodies after childbirth. Therefore, let’s talk about the general health of the body and working on your figure, because these are the problems that most often cause concern for women who have given birth.

Restoring the body after pregnancy and childbirth: where to start?

Perhaps one of the most frequently asked questions questions that women who have given birth ask: how to restore your figure after childbirth? But during pregnancy, other ailments may appear:

• problems with the spine, back pain;
• varicose veins;
• haemorrhoids;
• anemia (if a lot of blood was lost during childbirth);
• diabetes;
• other appearance problems: stretch marks, sagging breasts, hair and teeth loss, dark spots, brittle nails;
• depression, sleep disorders and other psychological disorders.

Most of these problems are fixable. But none of them can be qualitatively solved in short time. Especially in view of the fact that after childbirth, a woman needs relative peace in order to recover from the stress to which she was exposed. Therefore, you need to start recovering from childbirth and getting in shape gradually, without changing your lifestyle too dramatically. Although physical activity is possible after consulting a doctor, you should not try to run a half marathon or lift heavy weights. gym. The body has already used up more resources than is normally necessary.

On a note
During pregnancy, the heart beats faster, breathing intensifies, and taste preferences may change - thus the woman instinctively tries to compensate for the lack of any substances in the body. In the third trimester, the baby compresses some blood vessels and organs to make room for itself, and therefore after childbirth it takes some time for normal blood circulation to be restored.

In the first two months after birth, respiratory and cardiovascular system are recovering after working “for two”, the uterus is gradually shrinking, another hormonal change is taking place. Psychologically, the mother also changes to suit the new role. At this time, it is better not to be overtired - especially since there is already enough trouble with the baby. Here are a few recommendations that will allow you to smoothly begin the body’s recovery after childbirth and do not require special knowledge:

• Walks. For the first couple of months, physical activity can be limited to this. Long walking is what you need to gradually begin the recovery process after childbirth.
• Healthy diet: eat often and in small portions, minimize flour, sweet and smoked foods, drink enough water. When breastfeeding, allergens (citrus fruits, nuts, chocolate, seafood, etc.) should also be excluded.
• Skin care- during pregnancy, many women suffer from it in one way or another. Peels, scrubs and masks will help restore beauty. You can do them yourself. Excellent tool skin care during recovery after childbirth - contrast shower.

Of course, you should understand that these tips will not help you completely return to your previous shape. But if you adhere to them, then in the first months there will be a psychological adjustment to healthy image life and work on yourself. The results in the form of a couple of kilograms lost and an improved complexion motivate further actions in this direction - ideally this is the creation of an individual recovery program after childbirth. Experts in this matter, such as, for example, fitness trainers and gynecologists, will tell you where to start.

How to restore your figure after childbirth and regain your former shape

The main thing in the process of regaining your figure after childbirth is to make a firm decision and turn to specialists with a good reputation. The first will not allow you to veer off the right path if you have a desire to give up exercise and eat buns all day. A professional approach doctor and trainer will eliminate mistakes that can be made in drawing up the program.

Fortunately, there are medical centers, specializing in working with pregnant women and postpartum women. Including those whose employees take a comprehensive approach to the issue of restoring health after childbirth. In such a center, you will not only be prescribed vitamins and a diet, but will also conduct extensive examination with the participation of doctors of several specialties, they will draw up an exercise program, prescribe massages if necessary and, if desired, even treatment with alternative means.

Fitness, Pilates and Gym

A beautiful figure requires working out all the muscles, so one of the main means is sports. At the same time, the training should not be exhausting or too easy. It is important to find a line here: if you train half-heartedly, there will be no results. And too heavy exercise can harm the body, which has recently suffered stress. A coach will help you cope with this task - ideally a personal one, who will make individual program.

In the first months after childbirth, you should pay attention to types of gymnastics with passive load. This is, for example, yoga, Pilates, qigong. They not only smoothly strengthen all the muscles of the body, but also normalize internal balance, including psychological, which reduces the likelihood of depression and mood swings. The condition of the skin and hair improves due to the normalization of blood circulation. Such gymnastics is neither too tiring nor too gentle.

Where to study? The first thought for most people planning to exercise is, of course, at home, to save time and money. But this is not always an easy solution, especially for young mothers. After all, there is a child at home who constantly requires attention. In addition, in order to force yourself to study for many months according to a certain program, you need to have enormous willpower. That's why best option- agree with the father, grandmother or nanny that at certain hours they will take care of the child, and the mother will take care of herself at this time.

Massage and... herbal medicine

When women think about how to restore their body after childbirth, they do not first think about such methods. But together with those listed above, they are very effective. IN health centers they are often prescribed for more intensive recovery.

Professional massage useful for any person, and especially for a woman who has recently given birth. If you had back pain during pregnancy and after it, then taking chiropractor. But there are other types of massage, many of which help restore muscle and skin tone and even, in some cases, reduce stretch marks. When massaged with healing oils, the skin becomes smooth and silky, it also brings calmness, and your mood noticeably improves.

Phytotherapy is a way to improve your well-being without resorting to chemical medications. But most often, herbal treatment is used in combination with other methods. And, despite the apparent simplicity of herbal medicine, you should not prescribe it yourself. Incorrect dosage and uncontrolled use of herbs can cause serious harm.

Medicinal plants recommended by a doctor even help in the fight against chronic diseases. And for women they are often prescribed to restore their figure after childbirth during the feeding period. Herbal medicine improves overall tone, helps lose weight and get rid of skin imperfections.

Acupuncture and other methods Chinese medicine

We've all heard of Chinese medicine, but few have experienced it ourselves. However, it can be very effective for various kinds of diseases, as well as for adjusting the balance of all body systems - just what a young mother needs. If there are any ailments, then acupuncture and other methods of traditional Chinese medicine can affect the root cause of the disease, resulting in a significant improvement in well-being.

There are specialists in Chinese medicine in Russia, but many of them, unfortunately, do not adhere to traditional postulates and offer some of their own methods, which do not always help. If you choose a Chinese medicine therapist, make sure he or she follows centuries-old techniques.

On a note
Acupuncture, or acupuncture, - the impact of very thin needles on special points on the body (most often on the back) associated with the functioning of the cardiovascular, nervous and other systems. The procedure is usually almost painless (many people fall asleep during the process), sometimes there is a normal reaction in the form of itching or mild pain. Acupuncture treats about 250 diseases, and it is especially effective on early stages diseases.

What not to do

In any therapy main principle- do no harm. Seemingly good results obtained without the supervision of a specialist can lead to disastrous consequences. Therefore, you need to consult a doctor before you begin recovery after childbirth using any method, and remember that a young mother should avoid unnecessary stress, therefore:

• no strict diets, only nutritious food healthy eating;
• no heavy training, which can negatively affect the spine, heart and respiratory system;
• no rush.

The body, which worked to support the vital functions of two people at once, must carefully adjust to its normal pace. And we need to let him do it.

Proper nutrition and moderate exercise - the key to safe recovery after childbirth. If you add an individual wellness program that does not allow the development of diseases, then soon the young mother will feel as good as before pregnancy, and her figure will become beautiful again. Nothing comes for nothing, you will have to work hard to return to your previous form, but these efforts will be rewarded.

The leading doctor of the clinic (License No. LO-77-01-000911 dated December 30, 2008) Zhang Ziqiang agreed to explain what should be considered when choosing a clinic for recovery after pregnancy and childbirth.

“A professional doctor will be able to approach this issue comprehensively, since a young mother needs complete restoration of her body systems. A combination of exercise and healthy eating - That's not all. A woman should be referred for examination to specialized specialists if there are complaints about her health, and with their recommendations, continue drawing up a program.

It is advisable to choose clinics where there are specialists in different fields, including massage and non-massage. traditional medicine. So, for example, in TAO, along with the representative doctors official medicine- gynecologists, osteopaths, neurologists - specialists in Chinese medicine. But the main thing here is - Don't overdo it. Chinese medicine can solve many problems, but there are really few contraindications. However, treatment according to the canons of traditional Chinese medicine should only be done under the supervision of a doctor trained in this specialty. For example, professors and doctors come to TAO directly on the recommendation of Henansky medical university. These are experienced, qualified specialists.

I would like to note that any qualified doctor- a specialist in Chinese or traditional medicine - will most likely advise the young mother to pay attention to physical therapy using exercise equipment or individual/group classes physical therapy in a swimming pool. Some clinics even partner with a specific fitness center to guide the patient through all stages of postpartum recovery. Our clinic, for example, opened its own fitness club in order to be able to combine Chinese gymnastics With traditional types physical activity such as yoga, Pilates. This approach allows young mothers to receive a full range of postpartum recovery services from different groups specialists."