them, but simply stretching out on our backs.

Addition: If you had varicose veins or pain in your legs during pregnancy, use special elastic gaiters or stockings.

2nd set of exercises

When performing these exercises, you need to breathe in the lower abdomen. You can start exercising on the first day after giving birth.

Starting position: lying on your back, both legs are bent at the knees. Hands are placed on the lower abdomen.

Slowly inhale through your nose, and then just as slowly exhale through your mouth to “haaaaa”. The abdomen rises during inhalation, then during exhalation we slightly help it with our hands, leading the palms in the direction from the pubic bone to the navel. We do not press, but simply stretch our hands along the lower abdomen.

Then we turn to the side. The head, chest and pelvis lie in a line (you can use a small pillow or a roller under the neck), the knees are slightly bent. The upper hand rests on the lower abdomen. And again we repeat the breathing exercises with the stomach, extending the hand while exhaling in the direction from the pubic bone to the navel (in fact, we move the pelvis forward without bending the torso).

To further increase the pulling force, exhale "pfff" or "puuuh" while imagining that your stomach is compressed like a sponge.

Then they rolled over onto their stomach. Place a small, firm pad under your lower abdomen. It is important that there is minimal or no pressure on the chest. We breathe in the lower abdomen. And again, when exhaling (on “haa”, “pff” or “fluff”), we again move the pelvis forward.

3rd set of exercises

The main load of these exercises is directed to the muscles of the perineum and pelvic floor, therefore, when performing exercises, be careful or go to a lighter complex.

One of the functions of the muscles of the pelvic floor is to support the internal organs: the uterus, bladder, intestines. During childbirth, the "retaining" muscles of the urethra, the entrance to the vagina and the rectum are greatly stretched. Sphincters weaken and problems with control over urination and defecation begin. If an episiotomy (perineal incision) was performed during childbirth, then it is advisable not to perform this set of exercises until the suture heals, because the load can be very strong. In this case, it is desirable to perform a set of "soft" exercises while lying on your stomach.

Lying on a bed, or sitting in a chair, we try to alternately strain the muscles of the vagina and anus. As if "blinking". At first, you may get the impression that successive contractions are impossible, but this is not the case. Soon you will be able to share muscle tension. As soon as we learn to separate the “blink”, we will try to draw a “wave” from the anus to the pubic bone with the muscles. This exercise is also an assistant in the treatment and prevention of hemorrhoids. And during the exercises, it is imperative to monitor the muscles of the mouth. Tongue, palate, lips should be relaxed. This will help you relax your perineum in response and make your breathing softer.

The next exercise is best done half-sitting or sitting. We are trying slowly, by tension of the muscles of the perineum and pelvis, to pass the wave from the bottom up, through the pubic bone to the navel, making a slow movement of the pelvis forward. Slowly up, and then calmly back. In this case, you need to breathe evenly, without holding your inhalations and exhalations.

But please don't try to put more stress on your muscles. Exercises should be performed easily, as if effortlessly.

4th set of exercises

In it, breath control and the load on the pelvic floor are complemented by training the abdominal muscles. Pay attention - all exercises are done on exhalation and gentle tension of the pelvic muscles.

Starting position: lying on your side, head, chest and pelvis lie on the same line. The knees are bent. One arm is bent at the elbow and lies under the head. The second hand rests on the bed at the level of the navel. The palm is best clenched into a fist. On the exhale, slightly raise the pelvis, resting on the fist. Repeat several times, then do this exercise lying on the other side.

Starting position: lying on your back, legs bent at the knees. The toes are pulled up. In while exhaling, we begin to stretch our socks towards ourselves, raising both hands alternately to the right or left side. It is not necessary to raise the chest, or tear off the heels from the plane.

Starting position: standing on all fours (the exercise can also be performed in bed). The head, upper body and pelvis are on the same line. The knees are slightly apart. In время выдоха втягиваем живот, и усиливаем напряжение тем, что слегка приподнимаем левое колено и правую ладонь. Then we changed the "diagonal" (we raise the right knee and the left hand).

Next, one of the most “tedious” exercises of the complex: standing on all fours, the feet lie flat, while exhaling, we try to straighten the knees as much as possible, without bending the back, trying to keep it as straight as possible. The bulk of the body during this exercise will put pressure on the palms and the back of the foot.

Starting position: lying on your side, knees bent. The upper hand lies calmly along the body, the lower one creates an emphasis on the plane. In время выдоха подтягиваем живот, и приподнимаем туловище. Then we repeat the exercise on the other side. Please note - on the one hand, the stomach will stick out more than on the other - this is a normal situation (depending on the intrauterine position of the child). On the side where the “hanging” is greater, the exercise should be performed more often.

Now exercise to stabilize the muscles of the abdomen and back. Starting position: stand facing the wall, legs apart and slightly bent at the knees. Hands rest against the wall with full palms, elbows are also pressed against the wall. In время выдоха мысленно перемещаем оба локтя к пупку. Then we change the exercise: again mentally move the right elbow and left knee towards each other. Then left elbow and right knee. No actual movement is required.

First difficulties after childbirth

A young mother should not be left alone for a long time immediately upon returning home with this tiny crying lump. After all, a lot of problems immediately arise: how to feed, how to swaddle, how to bathe. It’s good if at first there is an experienced woman nearby - a mother or mother-in-law, who will help you get used to the new role.

Well, what if the young mother is left alone? Sometimes an apartment in such a family turns into a laundry factory, then into a drying room, then into an ironing room, then into a store of dirty linen and dirty dishes. Indeed, without the skills of child care with simultaneous housekeeping, without a clear planning of household chores, determining their priority and sequence, it is impossible to be a good housewife, loving, caring mother and wife. Bathe, swaddle, wash, iron, feed, put to bed, cook, clean the apartment... My head is spinning! Where is there to remember about her husband and her own appearance.

It is not surprising that many young mothers cannot withstand such loads and soon begin to experience chronic fatigue, they are constantly sleepy, apathy and even indifference appear. What to do? Where is the exit? Unfortunately, there are no ready-made recommendations; it all depends on the conditions prevailing in a particular family. However, some advice can be given - both to a young mother, and to the people around her, and (above all!) To a young dad.

In the first few weeks after the birth of a child, many women are unnecessarily worried about him. It seems to them that they are not coping with their maternal responsibilities, and feel insecure, are in constant tension. Either they get upset because of any spot on the baby’s skin, then they imagine that he is sick, then he sucks badly, then he cries a lot. Such mothers often come to the baby's bed when he sleeps and listen to whether he is breathing.

Excessive concern of the mother during the neonatal period of the child is, apparently, a necessary biological program provided by nature. She makes even the most carefree and frivolous mothers take their duties more seriously. The first weeks of a child's life are really difficult times - the newborn adapts to new living conditions, and you gain experience in motherhood, learn to understand the child and take care of him. Closer to 3 months, difficulties are left behind, the baby becomes more calm and cheerful, able to reward all recent worries with a smile, joy and genuine pleasure from communicating with you.

Another problem: you have heard enough talk about raising children, read some special literature, but due to lack of experience, you don’t know what to stop at and what rules of care and upbringing to follow.

Believe me, it is better not to take literally everything that your relatives and friends advise you. Do not be afraid to trust your common sense, do not deliberately complicate the upbringing of your child. Follow your intuition and follow your doctor's advice as much as possible. Remember: the main thing a baby needs is your love and care. Whenever you take a child in your arms, even if at first not very deftly and confidently, feed, bathe, swaddle him, talk to him affectionately, smile at