Exercises for better uterine contractions after childbirth. Traditional methods of treatment. Exercises to contract the uterus after childbirth

Good day, dear readers of my blog! But this week I had a really bad experience. A neighbor calls (several days have passed since she was discharged from the maternity hospital), all in fear, panic and confusion: “What should I do? There’s blood all over me: my bed, my clothes... I’m shaking, I don’t understand what’s happening?”

Everything ended well for us, however, only after we urgently called ambulance, and she visited the gynecologist (you need to immediately realize that self-medication will not work here!).

It turned out to be so unexpected profuse bleeding opened due to the accumulation of blood clots in the uterus. Doctors call it hypotonic uterine bleeding . This, my dear readers, is exactly what to do to contract the uterus after childbirth that will be discussed today.

Guess the riddle: “This human organ capable of increasing in size five hundred times, and adding weight up to 20 times.” What is this? If you asked me to guess what we're talking about, to be honest, I wouldn’t have realized it right away. Did you succeed?

I think those who have experienced hardships birth process, guessed it. Yes Yes! In fact, during the nine months of pregnancy, the uterus, which initially weighs 50 grams, reaches a weight of 1 kilo. And after giving birth - reverse process(I wish we could learn to lose weight so quickly!).

How long does it take to restore to its previous state? This happens after one and a half to two months (however, here important role The physiology of every woman plays a role).

But the first postpartum days are considered the most dynamic: after a day or two, the uterine fundus drops to the level of the navel, later - at a speed of 2 cm per day. In a positive scenario, around the tenth day it disappears behind the pubic bone.

Girls, I suggest you listen to a free lecture
« Life after childbirth » gynecologist Irina Zhgareva. From it you will learn how it changes emotional condition a woman who has given birth and what to do about it, when menstruation returns, how to care for a newborn, what to do if the baby is sick and much more.

After caesarean section prepare yourself for the fact that your postpartum period will last for longer time- somewhere up to 60 days. This happens because the integrity of the muscle fibers, blood vessels and nerve endings.

By the way, in the first days after childbirth there is no need to be afraid of heavy bleeding(they are also called lochia). On the contrary, one should rejoice - after all, this is a sure sign that a cleansing of everything unnecessary is taking place.

And after five or six days the lochia will already change their bright color to a more faded color, and over time they will become even lighter and stop completely.

Who is at risk

Besides hormonal levels The speed of contraction is affected by:

• Fruit size;
• Number of babies in the uterus;
• Age of the giving birth mother;
• Number of pregnancies that have occurred;
• The state of a woman’s health in general and during pregnancy, when complications of various types arise: hypertension, gestosis, exhaustion nervous system, polyhydramnios, poor clotting blood, inflammatory processes in the body, low attachment of the placenta, etc.

In general, as you yourself understand, the list can be endless. From which it follows that, in my opinion, almost any woman falls into the risk group.

Most accurate diagnosis, of course, will be determined by the attending physician, for whom the main indicator of low contractile ability (scientifically - hypotension) is a soft uterine fundus.

Help yourself

Let me make a reservation right away that when the uterus contracts, this process is not pleasant, even more so than when it is accompanied by contractions in the lower abdomen. For some they are quite strong (when it is so bad that your teeth are clenched from pain, your fists are clenched), for others they are barely noticeable, completely insignificant.

True, sometimes women are prescribed painkillers to relieve pain. But this is rare, we know how to endure, right?

To make the uterus contract , we can help with this ourselves:

Forewarned is forearmed

Now I’ll tell you a little about horror stories, so that if something happens, you don’t shake in panic, like my neighbor. There are cases when the uterus does not contract, and lochia or remnants of the placenta remain in its cavity. This leads to the fact that the uterine pharynx becomes clogged with blood clots and provokes inflammatory process in organism.

In such cases, after necessary tests curettage is prescribed. Despite the fact that this surgical intervention is considered “conditionally safe”, complications may arise, for example - spasm or tear of the neck, damage to the mucous membrane, etc.

Be prepared to be prescribed special medications that will stimulate the activity of the uterine muscles and reduce bleeding.

Let's belly dance

Exercises to contract the uterus , lochia discharge and improving intestinal motility can be done starting from the first day after birth (of course, taking into account your general state). These are soft muscle movements - you can even call them belly dancing.

Remember how to reduce the time of your suffering:

1. Place your hands on your stomach - calmly inhale through your nose (inflate your tummy at the same time) and exhale slowly through your mouth (slowly deflate the balloon). Relaxed and repeated the procedure;
2. Place your hands on your ribs under your chest. We inhale through our nose so deeply that our chest begins to inflate. Exhale gradually through your mouth until you draw your navel in deeper;
3. Lie down on a hard surface. Legs are bent at the knees. Just calmly inhale through your nose. As you exhale, slowly draw in your abdominal muscles, squeezing your buttocks. Don't forget to relax while doing this. Repeat one more time;
4. Remaining in the starting position, as in step 3, raise one leg and make 10 circular movements with your foot, while squeezing your toes. Lower your heel to the floor, slowly inhale and exhale. Repeat the same with the other leg.

Watch a video on the topic Self-massage of the abdomen after childbirth:

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Pregnancy and childbirth are, of course, a huge burden on a woman’s body. The most serious metamorphoses occur with the uterus. By the end of pregnancy, the volume of its cavity increases almost 500 times, and its weight increases by 10–20 times. After childbirth, the surface of the uterus is, in fact, a continuous wound, the damage is especially severe at the placenta attachment site. Contraction (or involution) of the uterus begins immediately after childbirth: at this time, the uterus is cleared of residual blood and fetal membranes, open blood vessels are compressed and dry out, the epithelium is restored, and the uterus gradually returns to its prenatal size. Typically this takes 6 to 8 weeks. But this process may be delayed, for example, due to the advanced age of the woman in labor, during multiple pregnancies, etc. In women who give birth by cesarean section, uterine involution also occurs more slowly than in women who give birth vaginally. In this case, along with medications and massage, doctors recommend that women do special exercises.

Features of postpartum gymnastics

Postpartum gymnastics in the first weeks is characterized by the absence of serious stress on the body and consists mainly of alternating tension and relaxation of muscle groups. Such gymnastics serves, among other things, as an excellent prevention of uterine prolapse. These exercises should be done not only if the involution of the uterus is slow, but also if there are no problems to shorten the recovery period.
You can start exercising the very next day after giving birth (provided there are no stitches or complications). After a cesarean section, classes will have to be postponed until the stitches heal. As a rule, after 7–10 days the doctor allows a small load.
Thanks to gymnastics, muscle tone is normalized pelvic floor and abdominal muscles, contraction of the uterus will accelerate, blood circulation and organs will improve abdominal cavity and the small pelvis will return to their places.
Contraindications for performing gymnastics:

• heat;
• cardiovascular diseases in the acute stage;
• infections;
• severe blood loss;
• significant perineal tears.

Exercises to contract the uterus after childbirth in the first days

It is better to do exercises an hour to an hour and a half after eating and at least half an hour to an hour before feeding. Ventilate the room and wear clothes that do not restrict movement. Before starting class, go to the toilet and empty your bladder and bowels.

1. Starting position - lying on your back on a hard surface. Straighten your legs and connect them. Slowly bend and straighten your knees, trying to keep them together. Repeat 10 times.
2. Starting position - see point 1. Clench and unclench your toes. Repeat 10 times.
3. Starting position - see point 1. Slowly pull the socks towards you with force, then relax. Repeat 10 times.
4. Starting position - see point 1. Place your arms along your body, bend your legs at the knees and spread them slightly apart. As you inhale, lift your pelvis up, and as you exhale, lower it to the floor.
   Raising the pelvis
5. Get on all fours. Place your knees about 10 cm apart. Breathe slowly and evenly, drawing in your stomach as you exhale. If you feel good, you can increase the load by alternately lifting at the same time left leg And right hand and vice versa. Repeat 10 times. Raising opposite arms and legs at the same time increases the load
6. Gives good results breathing exercises, which uses the abdominal muscles. Lie on your back and place your hands just above your pubis. Inhale slowly through your nose, slightly inflating your stomach. Exhale through your mouth, gently, without pressing, moving your hands from the pubis to the navel. Repeat ten times. During breathing exercises, the abdominal muscles are used
7. If you have an exercise ball at your disposal, it is useful to sit on it and make circular movements with your pelvis or sway back and forth and left and right.

Exercises should be done 2-3 times a day throughout recovery period. If yours allows physical state, you can do 2 sets of each exercise at a time. If you feel tired during an exercise, it means you have overdone the intensity of the exercise. Don’t forget, even if you exercised regularly before giving birth, you need to increase your postpartum load slowly and carefully. Take your time and rest between reps and sets.

Gymnastics after childbirth - video

Kegel exercises

This is another one efficient system exercises, tested by many women. Kegel exercises are aimed at improving the tone of the pelvic floor muscles, which stretch across pelvic bones, are a kind of corset for the bladder, intestines and uterus and form the sphincters of these organs.
The pelvic floor muscles support the pelvic organs

Pregnancy and childbirth weaken and stretch the pelvic floor muscles. Problems can also occur with age, as a result of excessive physical activity, after surgery, or with certain diseases. When the pelvic floor muscles are weakened, it can cause incontinence of urine, gas, and even feces. If they are very weakened, the pelvic organs may descend into the pelvis (pelvic organ prolapse).
This disease seriously complicates a woman’s life: constant discomfort, pain on late stages, the need to constantly use hygiene products, accompanying inflammation and abscesses often make it unbearable.
There are four degrees of prolapse. The third and fourth can only be treated surgically, but the first and second can be successfully treated with Kegel exercises.
Regular Kegel exercises will help you regain control of your bladder and intestines and will do sex life more bright.
Try to hold back urination: the muscles that tense during this process need to be trained.
When performing exercises, it is important to follow two rules:

• Only the pelvic floor muscles should be involved. The abdomen, thighs and buttocks remain relaxed;
• It is very important to breathe correctly. Sit comfortably, relax, place one hand on your chest and the other on your stomach. During inhalation, only the hand on your stomach should move. The hand on the chest should remain motionless. This breathing is called diaphragmatic breathing. While performing Kegel exercises, you must breathe diaphragmatic breathing without delaying or accelerating it.

You can start doing exercises 2-3 weeks after giving birth. The complex must be performed daily. Start with 5 repetitions, gradually increasing them to 10. Over time, you can reduce the number of sessions to 3 per week, but increase the number of approaches to two or three.
Avoid exercising while urinating as this may lead to incomplete emptying bladder and, as a result, increase the risk of urinary tract infection.
To get noticeable results, you need to do the exercises for at least a few weeks, but be prepared for the fact that this may take several months.
Remember, if you feel pain in your back or stomach after exercise, you are doing it wrong.

Main complex

All exercises are performed lying on your back. Your legs should be bent at the knees and spread apart.

1. Tighten your pelvic floor muscles (as if you are trying to stop urinating), squeeze them for 5-7 seconds, then relax.
2. "Elevator". Squeeze your pelvic floor muscles slightly and hold for 5-7 seconds. Now squeeze them even harder, hold again for 5-7 seconds. Repeat until you squeeze the muscles as hard as possible. Also gradually, with stops, relax them.
3. "Wave". Squeeze the muscles of the vagina and then the anus at a fast pace. Relax in reverse order.
4. As you exhale, gently push gently, and as you inhale, relax.

There are a number of contraindications for performing Kegel exercises:

• The third and fourth stages of pelvic organ prolapse;
• Exacerbation of cardiovascular diseases;
• Infections and inflammatory processes of the genitourinary system;
• Tumors;
• Injuries or fractures of the pelvis, spine, hips;
• Unhealed sutures after surgery.

Video: Kegel exercises 1

Video: Kegel exercises 2

I started doing Kegel exercises after giving birth at Maternity Hospital No. 27. Since I had a caesarean section, after being discharged home I started having problems with urinary incontinence. I went to the doctor, he examined me and said that the operation was carried out incorrectly, during the suture, something was not sewn very correctly somewhere, but it can be corrected. And he said that a doctor named Kegel developed and put into practice a number of exercises that are intended specifically for patients like me (and not only, Kegel developed these exercises for those women who have a feeling of vaginal walls, prolapse of the uterus , urinary incontinence due to stress and so on). ...My incontinence stopped after five days of classes. And when I went to the doctor, I was ready for plastic surgery. Everything is in your hands, the doctor told me so, and I believed it.

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After the birth of my first child, I, like many others, had uterine prolapse. As the doctor explained to me, there are three degrees of uterine prolapse. The first is a very slight prolapse, which is observed in absolutely all women after childbirth. The second degree is a more pronounced prolapse, and the third is when the uterus approaches the exit of the vagina and practically falls out. In such cases, surgery is sometimes required. But, as my doctor stated, even in the most critical situation, with REGULAR performance of Kegel exercises, in 1–1.5 years you can bring the position of the uterus almost back to normal, even after childbirth. I had a second degree. After my son was born, about 3-4 months later, I started these exercises. The first couple of months they were quite regular, but then I began to forget about them more and more often, since nothing bothered me, and the hassle with a growing child became more and more. Of course, I did them sometimes, but not regularly anymore. When I next visited the doctor, I asked her about my prolapse. The doctor said that it was very minor, first degree. And from my feelings, I could also conclude that there was an effect!

Elena Portnaya

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This set of exercises was recommended to me by a proctologist after treatment for hemorrhoids, as a preventive measure for relapses. Literally 2 weeks after this, the gynecologist, during a postpartum examination (5 months had passed), diagnosed 2nd degree cervical prolapse and immediately began to insist on surgery, as if nothing would help. On the Internet I found a million reviews about Kegel exercises as a means of preventing and treating prolapse of the internal genital organs of women. The gynecologist answered me that all this is nonsense and I need to have an operation, that you will still lie on the table, but it’s better right away, etc. I don’t know why, but I didn’t bother to go to another doctor to listen to his opinion, but downloaded videos from the Internet with instructions and got to work. ...So, after 6 months, I went for a check-up with a gynecologist, I specifically didn’t take her previous report, but according to the results of the examination, the report was NORMAL. I also went to the proctologist for a preventive examination and he also ruled out pathology.

Finally, you hold your newborn baby in your arms, and you can forget about the difficulties of pregnancy. But among the pleasant worries about your precious child, it is important to find time for yourself. Simple therapeutic exercises will help preserve and increase the health of the female reproductive system.

How the uterus develops in the postpartum period

As soon as a little man is born, the woman enters a period of rehabilitation after pregnancy and the birth process. In terms of time, this period will last relatively short - approximately three to four months. At this time, it is worth closely monitoring the contractions of the uterus.

The female uterus is like an inverted pear, consisting of smooth muscles that can stretch during pregnancy and shrink back after childbirth.

When a pregnant woman carries her baby, the uterus grows and enlarges. During labor and immediately after childbirth, the walls of the uterus begin to actively shrink. The most powerful compressions will occur during the first three days after the birth process.

As a rule, the first contractions of the uterine cavity give rise to unpleasant sensations. Many women celebrate aching pain V groin area and lower abdomen. The pain subsides noticeably on the third or fourth day after natural delivery. If a woman had a caesarean section, the nature of the pain from compression of the uterus may differ more strong manifestation, since in addition to the painful sensations from compression of the uterus, pain from the site of the suture is also added.
Breastfeeding and reasonable physical activity will also allow you to regain your previous size. reproductive organ.
As already mentioned, it normally takes 3–4 months to restore the uterus after a natural birth, and 5–6 months after a cesarean section. Despite generally accepted standards and deadlines, recovery may take a long time. It is difficult to independently assess the degree of uterine rehabilitation. The fact that the rehabilitation process has been delayed may be indicated by:

• pain in the lower abdomen;
• brown vaginal discharge, spotting;
• pain during sexual intercourse;
• difficulty urinating or urinary incontinence;
• constipation

On the resumption speed normal operation uterus affects:

• hormonal background;
• woman's age;
• baby's weight and height;
• number of previous pregnancies;
• type of labor;
• high water;
• inflammation of the genital organs.

It is also necessary to remember that curvature of the uterus or anomalies in its development can slow down the rehabilitation process.
For speedy recovery And proper operation of the female reproductive organ, experts recommend that women perform special postpartum gymnastic movements.

Movements to increase the frequency of contractions of the uterine walls

Some time after the birth of a newborn, you can move on to light physical activity - walking around the hospital ward, walking to the toilet or shower on your own. It is better to start postpartum rehabilitation exercises when the body is a little stronger (2–4 days after birth).

The first classes are best done lying down or half-sitting in a room with a temperature of 17 to 19 ° C. If you train in a stuffy bedroom, you may simply lose sleep. Therefore, it is better to ventilate the study room in advance.
Any physical activity in the postpartum period should not be forced. If you feel a loss of strength and feel pain, try to rest and not burden yourself with therapeutic exercises.
Remember that your movements should be filled with harmony and calm. You can play soothing music while you practice.

The main thing is to listen to your well-being. But you shouldn’t be lazy either. Remember that only regular training can help you achieve the desired result. It is advisable to train at the same time. By training at regular intervals, you will improve your The biological clock and, after some time, you will develop the habit of practicing every day without reminders.

Dear girls, understand that a lot depends only on you. I believe that the main reason for skipping classes is laziness. Try to develop willpower and don’t skip training without very good reasons. You can set a reminder on your phone. The Kegel Trainer program helped me a lot. It is free and user-friendly in terms of interface.

Movement one

This movement can be implemented the very next day after a significant event. Of course, if a woman feels the strength to train, and she didn’t have serious complications during childbirth (for example, ruptures of the birth canal).

Take a responsible approach to your breathing technique. Inhalations and exhalations should be carried out by the stomach, not the diaphragm. It's simple: rhythmically inflate and protrude your abdominal muscles, and then deflate and squeeze your stomach back.

1. Straighten your shoulders and lie on your back.
2. Squeeze your legs together kneecap, and position your hands so that your palms lie below your navel.
3. Calmly draw air through your nose and inflate your abs smoothly upward.
4. As you exhale, slowly and gently move your palms from the pubis to the navel and along the waist, while the exit should be long and occur with a barely audible exclamation “hoo-hoo-hoo”.
5. Repeat this movement 20 times.

Movement two

The nature of this exercise is similar to the first lesson. It should be noted that this movement has a beneficial effect not only on increased compression uterine walls, but also to tighten the abdominal muscles. Performed from the second day after birth.

To perform this exercise, you must lie on a hard surface; the pillows must be selected as hard as possible.

It is advisable to train on your side.

1. Stretch out on a hard surface so that skull, the chest and buttocks were in the same plane (to do this, place small hard pillows under your legs and head).
2. Inhale through your nose and gently lift your stomach up.
3. Tighten your abdominal muscles as you exhale and hold this tension for 3 seconds.
4. Exhale through your nose and repeat the movement 10 times.

Movement three

This activity helps to increase the elasticity of the perineal muscles. You can do the workout from the second day after giving birth.

1. Position yourself on a solid surface.
2. Smoothly and alternately squeeze and relax the muscles of the anus and vagina. Muscle relaxation should be of a pushing nature.
3. Repeat the compression and release 20-30 times.

Such gymnastics not only improves the tone of the perineal muscles, but also prevents the formation of hemorrhoids and helps in the treatment of this disease.

Movement four

This movement should be done in a sitting or semi-sitting position. We are planning a workout from the second week after giving birth.

Caution should be exercised when performing this exercise after childbirth, since gymnastics is not intended for women after an episiotomy, because the load is very significant and the seam may come apart

It should be remembered that you should never rush. All body movements must be measured.

1. Sit on a chair.
2. Squeeze and unclench the muscles of the vagina and anus.
3. Relaxation and tension should be wave-like.
4. Copy the wave-like movement 10 times.

Fifth movement

Practicing this type of gymnastics allows you to strengthen the pelvic muscles and improve intestinal function. All body movements take place in a calm environment for you and with gentle tension in the pelvic muscles. You can start performing it already from the second day after birth.

1. Stretch out on a hard surface, face up, and bend your legs.
2. Place your right hand on your head and your left hand on your torso. At the same time, clench your palms into a fist.
3. Gently inhale air through your nose and tense your vaginal muscles in waves.
4. Exhale calmly and lift your gluteal area.
5. Perform the movement 10 times and, turning over on your left side, repeat the movement.

Sixth movement

This movement is considered difficult for the still fragile reproductive organ. Therefore, it is best to hold off on such stress and wait two or two and a half weeks after giving birth.

Standing on all fours, as you exhale, straighten your legs as much as possible, keep your back straight, transfer your body weight to your palm and inner part feet

This movement should be performed while standing on all fours.

1. Get into the starting position.
2. Inhale and pull your abs in.
3. Count to three, exhale, bulging your abs.

Movement seven

To practice this movement, you need to lie on your side and bend your legs towards your buttocks. This technique is best practiced after the third week after the baby is born.

1. Take the starting position (choice of side at your discretion).
2. Place your top hand on your buttock and your bottom hand on the floor.
3. As you exhale, draw in your stomach as much as possible and slightly lift your torso. In this case, the pelvis should remain motionless.
4. Perform 10 retractions, turn over to the other side and repeat the gymnastics again.

A set of movements to reduce the uterine cavity

There is a special set of movements that is specifically designed to tone the abdominal muscles, uterine cavity, as well as strengthen the muscles of the back and legs. As a rule, you can start such activities from the second week after natural birth and no earlier than three weeks after cesarean section.

Table - a set of movements to compress the uterine cavity

It's very easy to recreate these movements yourself. The main thing is to perform the movements regularly. They not only strengthen the walls of the vaginal fundus, prevent hemorrhoids, massage the intestines, but also improve the quality of sexual life.

It is advisable to start classes at the same time. You can set a reminder on your phone so you don't miss another workout.

Exercises after an episiotomy

An episiotomy is an incision in the perineum from the vagina towards the anus, made in order to facilitate the passage of the child.

Women in labor who have undergone an episiotomy need gentle care after the birth process. Rehabilitation of the reproductive organ after incision of the soft tissues of the perineum can be slow, and the sutures may take 10–15 days to tighten. In this case, therapeutic exercises should be abandoned until the stitches have completely healed, that is, for about three months.

At first, there may be aching pain while walking or sitting on a chair. To reduce pain, experts advise squeezing your buttocks before sitting or standing. All movements during episiotomy treatment should be calm and smooth. You need to lie down a lot or be in a reclining state.

Starting from the third or fourth month after birth, you can start using therapeutic exercises according to the method of A. Kegel, since it is precisely this kind of gymnastics that does not provoke a divergence of the vaginal muscles. Of course, before classes you should consult about your women's health see your gynecologist.

Kegel exercises for uterine prolapse

After childbirth, the uterus may lose its tone and, as they say, “hang.”

Uterine prolapse is manifested by a feeling of pressure, discomfort, nagging pain lower abdomen and vagina, urinary disorder (difficulty, increased frequency of urination, urinary incontinence), as well as pathological discharge from the vagina

If the prolapse is not too severe and the uterus does not protrude from the genital slit, you can use in a conservative way treatment. In addition to gynecological massage and taking medications that contain metabolites and estrogens that strengthen ligamentous apparatus, V conservative treatment Prolapse of the uterus also includes therapeutic exercises. Kegel exercises are best suited for the treatment of prolapse of the female reproductive organ.

List of contraindications

Before you start performing Kegel exercises, you must make sure there are no contraindications:

• varicose veins lower limbs And intimate area;
• oncological diseases of the genital organs, suspected cancer;
• acute infectious diseases;
• sexually transmitted diseases with acute symptoms.

Movement No. 1 - "Break"

Ideally, to allow your muscles to rest and avoid overexertion, you should take a break of 10 seconds before repeating the exercise.

Before performing the movement, try to straighten your breathing. Breathing should be calm and deep. All manipulations must be performed smoothly and measuredly.

1. Lie down on a hard surface with your legs folded at the knees.
2. As you inhale, tighten your intimate muscles for five seconds.
3. As you exhale, relax the muscles of the intimate area by 5.
4. Repeat the exercise at least 20 times.

Movement No. 2 - “Elevator”

For this exercise, both the starting position lying on your back and sitting are equally suitable.

This movement requires intense tension and release. It is advisable to give your best in this exercise and achieve a feeling of “quivering” in the muscles of the intimate area.

1. Take turns squeezing and unclenching your intimate muscles as if you were riding in an elevator. Movements should be fast, but not abrupt.
2. Repeat the task 20–30 times.

Movement No. 3 - “Reduction”

Start with ten slow contractions, gradually increasing their number to 30

To implement this movement, stretch out on the floor, bend your legs, and place your feet firmly on the floor.

1. Take the starting position.
2. As you inhale, squeeze your vaginal muscles as if you were trying to hold a small ball. The compression lasts 10–15 seconds. Breathing during compression is deep and calm.
3. Inhale air through your mouth and relax your intimate muscles. Relaxation lasts three seconds.
4. Copy the movement 5-6 times in a row.

Movement No. 4 - “Pull-Push”

To retract your muscles when performing a push-pull exercise, imagine your pelvic floor muscles as a vacuum

This is the final movement in the complex.

1. Lie on your back, bend your knees and lift your legs so that you can feel your abdominal muscles.
2. As you inhale, squeeze your vagina so that it feels like you are lifting a small ball and trying to hold it for five seconds.
3. As you exhale, sharply push out this imaginary ball and relax for three seconds.
4. Repeat the movement 10 times.

As you already understand, all the above movements are performed simply and quickly. It is advisable to carry out therapeutic exercises in a calm environment in the morning and evening.

Experts advise repeating classes for ten days in a row, and then taking a break for 10–15 days and resuming classes.

Video - Kegel method

As a rule, the uterus contracts more slowly in women over 30 years of age and in those who have had multiple pregnancies.

Uterine contractions after childbirth

After childbirth, a period of restoration of the uterus to its original prenatal size begins. It is called uterine contraction or hypertonicity. Hypertonicity of the uterus is usually accompanied by sharp cramping pain inside the abdomen and bloody discharge(lochia).

Dynamics of changes in the reproductive organ:

• Immediately after birth - 1 kg, the diameter of the cervix in the first day changes from 12 cm to 2-4 cm;
• On day 7 - 500 g, diameter allows 1 finger;
• On the 14th day - 330 g, the diameter is closed;
• At 6-8 weeks - 50 g.

To speed up the contraction process, ice is placed on the mother’s stomach immediately after birth.

Sometimes women, in order to speed up the recovery process, resort to folk remedies. But don't forget that even folk remedies There are contraindications, so it is better to consult your doctor in advance about their use.

These include:

• Nettle - three tablespoons of the plant are poured into 0.5 liters. hot water. Drink 1/2 glass 3 times a day.
• Raspberry leaves - pour two tablespoons into 200 ml of hot water, drink 4 cups a day.
• Clary flowers - pour 400 ml of boiling water over two tablespoons, cook over low heat for 5 minutes, drink in equal portions throughout the day.

Complications of the uterus after pregnancy and childbirth

For the uterus, as well as for the entire body as a whole, pregnancy and childbirth are enough difficult period, which can lead to a number of undesirable consequences.

They are called complications, and most often they include:

• circulatory disorders and racing blood pressure– as a rule, this applies to old-time women;
• excessive blood loss during childbirth;
• anemia;
• possible cuts, vaginal rupture during childbirth;
• ruptures of the pelvic veins during contractions and pushing;
• inflammatory processes caused by infections;
• postpartum endometritis – inflammation of the uterine cavity;
• Choriamniotitis – inflammation of the membranes;
• postpartum mastitis – inflammation of the mammary glands;
• lactostasis - stagnation of milk;
• postpartum pyelonephritis – infection kidney

All of the above complications can be treated with proper treatment by a doctor.

Recovery after childbirth

We have already talked about the restoration of the uterus after childbirth, but how can the woman in labor recover after such a difficult process?

In fact, everything is simple here: in the first stages postpartum period There is no need to do anything other than try to rest more. It is clear that with baby you won't get rest. Then call your grandparents - anyone - for help, but rest for the body that has just experienced childbirth is extremely important. Spend the first 2-3 months sleeping, walking fresh air, delicious food and other joys of life.

Only 2-3 months after giving birth is it appropriate to think about what you are. Surely yours appearance will not delight you. Extra pounds, stretch marks, skin and hair problems, bruises and bags under the eyes from lack of sleep and insomnia, plus possible postpartum depression. Nevertheless, there is a solution to all these problematic situations.

First, you need to pay attention to your mood, since the appearance always depends on the inside. The path of a young mother is not easy, it completely changes the usual way of life, but it brings so many joys! So you need to tune in to that wave positive emotions that motherhood gives and change the “minus” to “plus”. And then, when you set yourself up in a positive mood, the recovery process will go faster and easier.

Exercises for recovery after childbirth

Sports and physical exercise- most effective method recovery after childbirth. Just don’t overdo it: the loads should be moderate, otherwise the body, weakened after childbirth, will not be able to cope. At this stage, only light gymnastics is possible. Let us present a complex of the simplest gymnastic exercises to restore the body after childbirth:

• Exercises to strengthen the pelvic floor muscles - Kegel exercises.
• Exercises for weight loss.
• Exercises to strengthen your abdominal muscles.

Kegel exercises are aimed at rhythmically squeezing the muscles of the perineum - thus, the vaginal muscles become toned and strengthened.

Kegel exercises are easy to do:

Lie on your back, arms along your shoulders. Bend your knees and bring your knees to your chest. On the count of one or two you squeeze your knees, on 3-4 you unclench and return to the starting position. You need to do the exercise about 1-15 times in the morning and the same amount in the evening.

Exercises aimed at losing weight improve blood circulation, which helps you get rid of weight loss faster. extra pounds. Such exercises include push-ups, jumping, squats, etc. The plank exercise is considered very effective for weight loss. Do it this way:

Lie on your stomach. Arms are bent at the elbows and extended forward. There is no need to bend your legs: they are simply extended and brought together. One or two times you go down on your elbows, three or four times you go up. Perform 8-10 times for two weeks.

Exercises to strengthen your abdominal muscles

The most problematic place after childbirth is the stomach. Numerous folds and stretch marks on it are not a pleasant sight. To get rid of this, it is enough to regularly perform one simple exercise - abdominal retraction or vacuum. You need to do it like this:

Lie on your back. Legs are bent at the knees, feet pressed to the floor. Hands on stomach. As you inhale, pull in your stomach and hold your breath in this position for 5 seconds, then exhale. After a couple of seconds, repeat the exercise.

The bridge exercise also helps to get rid of extra pounds on your stomach. But this exercise requires good physical activity, so it should only be done by a physically strong mother, and even then infrequently. “Bridge” is done like this:

Lie on your back. Legs slightly apart. Throw your arms forward over your head and lift your body. “Stand” in this position for 10 seconds, after which you lower yourself onto your back and repeat the exercise.

Postpartum surgeries and plastic surgery

Childbirth, of course, leaves an imprint not only on health, but also on appearance. So, many people have their uterus cleaned if not everything came out of it during childbirth. After childbirth, any symptoms may worsen chronic diseases or new “sores” may arise.

After childbirth, and especially after breastfeeding, the breasts change, and, alas, not in better side. The former elasticity disappears; the chest takes on an extremely unsightly appearance. And if your figure has deteriorated: folds on the stomach, overweight- you can somehow remove it, but you can’t do anything with the breasts except go to an appointment with plastic surgeon. Just when going to see him, carefully check your health: plastic surgery have contraindications.

The uterus is a unique organ that has the ability to increase in size many times during pregnancy and quickly shrink after the birth of the child.

These properties are due to the action of hormones and the abundant blood supply to the female reproductive system. In order for the contraction of the uterus to standard sizes after childbirth to occur without deviations, it is important to take into account the features of this process.

Stages of uterine contraction

After the birth of the placenta, the postpartum period begins, lasting up to 7 weeks. The first 2 hours after birth - early stage involution of the uterus. During this time, it contracts at the fastest rate.

Bottom reproductive organ in the early postpartum period it is 2 cm above or at the level of the navel, the intrauterine cavity is completely filled with blood. Intense contraction sometimes causes the following sensations in a woman in labor:

• Weakness;
• Dizziness.

The upper layer of the endometrium at the beginning of the postpartum period is a large wound surface covered with blood clots and particles of the amniotic membrane.

Blood vessels and lymphatic system are compressed after the birth of the fetus, which allows the bleeding to gradually stop. There are especially many blood vessels clogged with clots where the placenta was attached.

It takes 14-16 days to restore the endometrium of the uterus after childbirth. The placenta attachment area returns to normal within 3-4 weeks.

When a newborn is breastfed, the mother in labor releases the hormone oxytocin, which promotes myometrial spasm. In the first days after childbirth, a woman feels weak cramping pain when putting the baby to the breast.

These sensations are associated with contractions of the uterus, pushing blood clots out of its cavity. Frequent feedings stimulate the organ's recovery process.

After 3-4 days, thanks to the process of phagocytosis, during which leukocytes absorb pathogenic microorganisms, the internal cavity of the uterus becomes sterile. Cleansing is facilitated by proteolytes - enzymes released during the breakdown of red blood cells and platelets.

Since the uterine ligaments are stretched immediately after childbirth and are not in good shape, the uterus is excessively mobile in the first month after childbirth. This condition is most easily noticed when the rectum is full and when bladder. After 4-5 weeks, the uterine ligaments restore their previous tone.

Recovery of the cervix after childbirth does not occur so quickly; it never returns to its previous state. Stages of cervical restoration:

• The diameter of the pharynx immediately after birth is 10-12 cm;
• The diameter of the pharynx 12 hours after birth is 5-6 cm;
• After 10-12 days - closure of the internal pharynx;
• After 7-8 weeks - closure of the external pharynx.

After childbirth, the cervix takes on a cylindrical shape, the opening of the pharynx takes the form of an oblong slit.

How long does the uterus contract after childbirth?

It is impossible to answer exactly how long the uterus contracts after childbirth. Recovery time depends on the individual characteristics of the body, on whether these were the first or repeated births, from the method of obstetrics.

Even the type of feeding a newborn (natural or artificial feeding) directly affects the involution of the reproductive system, since during lactation the uterus contracts faster.

Weight of the uterus after birth:

• 7-8 days – 500 g;
• 14-15 days – 350 g;
• 21-23 days – 250 g;
• 6-7 weeks – 50 g.

Of great importance for determining whether the uterus contracts on time or not is the appearance, smell, color and consistency of postpartum discharge:

• The first three days of the postpartum period are abundant bright red;
• From 4 to 10 days – ichorous brown or pinkish-brown;
• From 10 to 20 days – spotting white and light;
• From day 21 – mucous membranes.

By 6-8 weeks in the absence postpartum complications the discharge stops.

Contraction of the uterus in multiparous women

Normally, after the second birth, the uterus contracts within 6-8 weeks. This period depends on the age of the mother, the weight of the newborn, the hormonal activity of the female body, and the presence or absence of breastfeeding.

On average, every day after the birth of a child it drops by 2 cm. A peculiarity of this process in multiparous women is intense pain during feeding of the child, reminiscent of prenatal contractions. These sensations are caused by active contractions of the uterus, and over time they feel weaker.

Recovery after caesarean section

Contraction of the uterus after a cesarean section is difficult, since in its lower segment there is an incision at least 12 cm long. It interferes with the rapid contraction of the reproductive organ, and heals completely no earlier than 2-2.5 years. Normally, the uterus descends behind the womb by 7-8 days, and after 3 weeks it weighs no more than 250 g.

Causes slow recovery after caesarean section:

• Massive blood loss leading to oxygen starvation;
• Impaired nutrition of uterine tissue after damage to blood vessels and nerves during surgery;
• Forced immobility of the woman in labor due to pain;
• Overextension of the myometrium due to polyhydramnios, multiple pregnancies, repeated or third births;
• Hormonal imbalance, weakness.

To speed up the recovery process, it is important to stimulate physical activity. To do this, you need to do gymnastics, massage the abdomen, and regularly empty your intestines and bladder.

Causes of poor uterine contractions

There are two pathological conditions, in which the uterus contracts poorly, or the contractions are very weak. These are atony and hypotension.

Causes of atony:

• Underdevelopment of the reproductive system;
• Bend of the uterine body;
• Injuries received during childbirth;
• Presence of fibroma or polyp;
• Blood clotting disorder;
• Polyhydramnios.

Atony is dangerous because particles of the amniotic membrane remain in the uterine cavity, causing an inflammatory process. To avoid negative consequences, the woman is forced to undergo purging.

Causes of hypotension:

• Underdevelopment of the uterus;
• Myoma, abortion, history of chronic diseases;
• Scars from cesarean section or previous operations;
• Low-lying fruit;
• Pathologies of pregnancy.

Most often, the uterus contracts poorly in first-time mothers or in minors.

How to stimulate reduction

Oxytocin medications are most often prescribed to contract the uterus after childbirth. This artificially produced hormone is introduced into the mother’s body intramuscularly, intravenously, or in the form of an infusion. Drugs with oxytocin or prostaglandin are prescribed by your doctor:

• Demoxytocin;
• Hyfotocin;
• Dinoprost;
• Methylergometrine;
• Cotarnine chloride.

Medicines are used not only in the form of an injection solution, but also in the form of tablets. For decreasing pain Diclofenac suppositories are used.

If the uterus does not contract after childbirth, recipes traditional medicine used as additional means. Folk recipes that help contract the uterus:

Burdock juice.

Take 1 teaspoon of burdock juice from the leaves of the plant, minced through a meat grinder, in the morning and evening.

Nettle infusion.

Pour 0.5 liters of boiling water over 40 g of dry leaves, leave for at least 40 minutes, strain. Drink ½ tbsp before meals. infusion.

Decoction shepherd's purse.

Boil 40 g of dry raw materials in 0.5 liters of boiling water and drink within 24 hours.

Infusion of jasmine flowers.

Infuse 20 g of dry inflorescences in 0.5 l boiled water. Drink ½ glass three times a day.

The tincture of water pepper produced by the pharmaceutical industry has a very effective effect on contractility. It is taken 20 drops in the morning and evening before meals or on an empty stomach 30 drops once.

Exercises to contract the uterus after childbirth

If the uterus contracts poorly, the attending physician performs an internal massage after childbirth. Painful sensations this is due to individual characteristics women in labor. To shorten the recovery period, women in labor with atony and hypotension are recommended to perform therapeutic exercises.

Exercises to stimulate uterine contractions after childbirth:

• Flexion and extension of the knees in the “lying on your back” position;
• Pulling your toes towards you while lying on your back;
• Performing rotational movements of the pelvis from the “sitting on the floor” position, 10 times in each direction;
• Rocking the body to the right and left while sitting on a gymnastic ball;
• Voltage intimate muscles and alternately holding your legs suspended for 10 seconds while sitting on the ball;
• Repeatedly curling your toes.

If after childbirth stitches were placed on the cervix or perineum, exercises are performed after 4-6 weeks with gradual increase loads.

To restore and speed up uterine contractions, you can follow simple recommendations:

First.

Keep breast-feeding. Active breastfeeding by the baby stimulates the production of female body hormones that directly affect the contraction process.

Second.

Move actively, doing feasible housework and child care, avoiding bed rest.

Third.

Sleep in a prone position on your stomach.

Fourth.

Empty your bladder more often than usual.

Fifth.

Carry out carefully intimate hygiene genitals.

If there is any deviation from the norm during the recovery period, you should immediately consult your doctor.