What exercises can you do to contract the uterus? The best exercises for contracting the uterus after childbirth

The article will allow a woman to find out what uterine involution after childbirth is, how long the uterus will contract and what to do to make it happen faster.

The female uterus is an amazing organ, the main function of which is to ensure the intrauterine development of the fetus from conception to childbirth. The womb is the first, most comfortable and reliable cradle for a new life.

It is also an amazing organ because during pregnancy it is capable of enlarging significantly and increasing its weight, and after childbirth it can return to its “pre-pregnancy” size.

What does the uterus look like after childbirth? Dimensions of the uterus after childbirth

After the baby is born and the placenta is expelled, the woman enters a difficult postpartum period.

The uterus of a non-pregnant woman.

IMPORTANT: Normally, a woman’s postpartum period lasts from 6 to 8 weeks.

The uterus of a woman 9 months pregnant. You can see how much the organ has enlarged.

During the nine months of her “interesting situation,” multiple complex changes occurred in her body. In particular, the uterus grew, gained weight, stretched, and rose. And now that the pregnancy is over, its involution begins.

IMPORTANT: Involution of the uterus is the return of the organ to its place in the pelvic cavity and to its normal size.

The uterus of a woman who has just given birth looks like this:

Organ size – approximately 38 cm by 24 cm, transverse dimension – 25 cm
The weight of the uterus immediately after birth is 1-1.5 kg
The volume of the organ cavity is about 5000 ml
The fundus of the uterus is located approximately between the womb and the navel of a woman
Inside the organ there is a continuous open wound, the most damaged area is the one where the placenta was attached
Remnants of the fetal bladder and thickened blood may remain inside the uterus
Cervical diameter – 10-14 cm

How long after childbirth does the uterus contract?

Uterine contractions begin immediately after birth. Their reasons:

effusion of amniotic fluid
fetal expulsion
expulsion of the placenta
changes in a woman's hormonal levels

Over the next few weeks, the uterus will cleanse itself, restore its mucous layer (endometrium), contract and decrease in size.

IMPORTANT: Postpartum contractions of the myometrium (the muscular layer of the uterine body) are regulated at different levels: at the level of the central nervous system, humoral (in particular, by the posterior lobe pituitary hormone oxytocin), at the molecular level. What is surprising is that the uterus returns to its “pre-pregnancy” size not by reducing the number of muscle cells, but by reducing their size.

In general, during the postpartum period the uterus changes as follows:

During the first three days, the organ is cleansed of remnants of the amniotic sac and blood clots. Bloody, rather copious discharge and lochia are observed from the genital tract. The cervix closes and can only allow 1-2 fingers through
On days 3-5, the lochia become scarcer, lighter and more smeared. They will be like this in the next 3-4 weeks, during which the endometrium is restored. A week after birth, the weight of the uterus is already about 0.5 kg, the size is halved
Most often after 6 weeks, but sometimes after 8 weeks, the placenta is completely healed. The uterus returns to normal size and is only slightly different from the uterus of a woman who has not given birth. Its dimensions are again 8 cm by 5 cm, weight - from 50 g to 80 g. The cervical canal of a woman who has given birth takes on a slit-like shape

IMPORTANT: How long it takes for the uterus to contract after childbirth is a purely individual question. But it is known that in women who breastfeed, involution occurs faster.

Why does the uterus contract painfully after childbirth?

IMPORTANT: In the first days after childbirth, and sometimes throughout the entire postpartum period, a woman may feel stretching in her lower abdomen, especially when she is breastfeeding. These are uterine contractions. But if the sensations are very unpleasant and painful, you should consult a doctor. Perhaps the restoration of the uterus after childbirth occurs with pathology.

Unbearable pain during postpartum uterine contractions is an alarm bell.

Such pathologies include:

accumulation of lochia in the uterine cavity
infection
inflammation of the endometrium (endometritis)
other

Why doesn't the uterus contract after childbirth?

Obstetricians and gynecologists know situations when, after childbirth, a woman’s uterus contracts more slowly (uterine subinvolution) than expected, or does not contract at all.
Thus, slowing down the involution of the uterus is possible for the following reasons:

multiple pregnancy
large fruit
features of the location of the placenta (low attachment)
complicated pregnancy
difficult childbirth
disorders of the nervous and endocrine systems of women
decreased physical activity of women after childbirth

IMPORTANT: If there are neoplasms or inflammatory processes in the uterus and appendages, the uterus is severely injured during childbirth or there is a bend in it, the woman has impaired blood clotting, and also due to some other circumstances, the uterus may not contract at all.

What to do to make the uterus contract after childbirth?

Early breastfeeding stimulates uterine contractions after childbirth.

To ensure that the uterus contracts well, immediately after childbirth a woman:

put the baby to the breast to stimulate the production of oxytocin
put cold on the lower abdomen
additionally inject oxytocin

breastfeed the baby
lie on your stomach
move more, but as far as your well-being allows
Avoid overfilling the bladder and bowels

If the uterus contracts slowly, you can promote the process by taking herbal preparations.

RECIPE: Nettle decoction
Needed: dry crushed nettle leaves – 3-4 tbsp. spoons, water – 500 ml.
Pour boiling water over the nettle and wait for the product to infuse and cool. Drink 100 ml three times a day.
RECIPE: Infusion of white clasp in cold water
You need: dry white clamyria flowers – 2 tbsp. spoons, boiled and cooled water – 500 ml.
The flowers are soaked in water overnight, in the morning the infusion is drained through gauze or a sieve, and 100 ml is drunk 4 times a day.
RECIPE: Infusion of blood-red geranium in cold water
Needed: dry blood-red geranium herb - 2 teaspoons, boiled cooled water - 500 ml.
The herb is soaked in the evening, and in the morning the infusion is filtered, divided into 4 servings and drunk during the day.

Exercises to contract the uterus after childbirth

In order for the muscles of the uterus, pelvic floor and abs to return to normal faster after childbirth, you can start doing exercises after 4 days.

IMPORTANT: Even simple gymnastics during the postpartum period must be obtained from a doctor.

Before gymnastics, it is necessary to breastfeed the child, empty the bladder and intestines (if necessary). You need to perform the exercises smoothly. At the same time, the room should not be too hot.

EXERCISE #1: The woman lies on her side, her body from crown to pelvis is a straight line, her knees are slightly bent. The hand that is located below supports the head. The second hand rests on the floor (or bed, this exercise can also be done in bed). As you exhale, resting on your hand, the woman slightly raises her pelvis, lingers in this position for 2 seconds, and then returns to the starting position. The exercise is performed 5 to 20 times on each side.
EXERCISE #2: You will need a fitball for this. A woman just needs to sit comfortably on it and make circular movements with her pelvis in both directions.
EXERCISE #3: The woman lies on her back, her hands are on the diaphragm, that is, on the ribs under the chest. As she inhales, slowly and deeply, she draws air into her lungs so that only her chest inflates, not her stomach. The woman exhales through her mouth, while trying to suck in her stomach.

How does the uterus contract after the second birth?

As a rule, after the second birth, the uterus contracts faster, which can cause discomfort to the woman, including intense pain. In this case, the doctor prescribes painkillers to the woman.

How do you know if the uterus has contracted after childbirth?

A woman will find out how well the uterus has contracted at her first appointment with a gynecologist, which usually takes place 6 weeks after birth.

The doctor feels the woman's abdomen to assess the location, size and consistency of the uterus.
Also, she can have an ultrasound, which will show:

how well the uterine cavity has recovered, are there any blood clots left there?
Has the uterus contracted enough?
did any complications arise during the postpartum period?

IMPORTANT: If the birth occurred by cesarean section, the uterus contracts somewhat more slowly. To monitor this process, a woman is recommended to visit a gynecologist within a week after being discharged from the maternity hospital.

VIDEO: Woman after childbirth. How does recovery happen?

During 9 months of pregnancy, a woman’s body, both inside and outside, undergoes enormous changes. Carrying a child and preparing for childbirth causes changes in almost all systems and organs of the pregnant woman. Therefore, after the birth of the baby, the woman’s body must again go through a period of adaptation in order to return to its previous state. Physical exercises after childbirth (with the permission of the gynecologist, of course) will help with this.

Often, for the first time after the birth of a baby, young mothers are not very concerned about their appearance; they are busy with other joyful chores. However, after a few weeks, the realization comes that the reflection in the mirror has changed a little, and this further increases the psycho-emotional load. It is very important for a woman to feel attractive, so you need to take the time and find a suitable set of exercises after childbirth to restore your former figure and regain your confidence.

What transformations happen to the body after childbirth?

On average, the postpartum period lasts 6-8 weeks. During this time, the endocrine, reproductive, digestive, cardiovascular and musculoskeletal systems change. The process during which reverse transformations occur in systems and organs after pregnancy is called involution.

Changes in the endocrine system

Immediately after childbirth, the production of estrogen and progesterone begins to decrease. Metabolism slows down and body weight subsequently increases due to decreased fat oxidation. The skin of a young mother becomes drier and less elastic, and may appear. The hormone oxytocin is actively released, which promotes contraction.

The pituitary gland produces luteotropic hormone, which is responsible for lactation. First, colostrum is released, a yellow-transparent fatty substance that provides the newborn's first protection. 3-4 days after birth, milk begins to be produced. The breasts swell, sometimes increasing by 2-3 sizes.

Genitals after childbirth

Normally, the size of the uterus is restored by the 8th week after the birth of the child. The weight of the uterus after childbirth is about 1.5 kg; in 2 months its weight should decrease by 30 times. This process very much depends on the principle by which the child is fed. In women who cannot breastfeed, the decrease in volume occurs much more slowly. They need to learn exercises to contract the uterus after childbirth.

The cervix returns to its original size after 3 weeks, but instead of a conical shape it becomes cylindrical. The inner lining after childbirth is a wound that must be given time to heal. Therefore, you need to carefully observe genital hygiene, and it is better to postpone sexual activity for 1.5-2 months. At the same time, the vagina also takes on its original shape. To maximize the restoration of the muscular walls of the vulva and the function of the pelvic floor, you can do Kegel exercises after childbirth.

Discharge in the postpartum period

In the first 3-4 days of the postpartum period, the discharge (lochia) is bright red and resembles heavy menstruation. Over time, they acquire a pink-gray tint, and there are fewer and fewer of them.

For breastfeeding mothers, menstruation occurs after the end of breastfeeding or when breastfeeding becomes very rare. However, it is important for women to remember that already six months after the birth of a child, even during lactation, ovulation often occurs, so unprotected sexual intercourse can lead to pregnancy. If a woman does not breastfeed her baby, her period comes 1.5-2 months after birth.

What happens to other systems

Since many internal organs shift during pregnancy due to the growing uterus, changes affect the digestive and urinary systems. Possible slowdown in peristalsis, constipation, etc. Therefore, a woman should monitor her diet and pay attention to the regularity and quality of stool.

A decrease in tone in the bladder after childbirth often causes a lack of urge to urinate, which threatens to overfill the organ and reduce contraction of the uterus. Because of this, the discharge of lochia slows down and inflammatory processes are provoked. Moderate exercise 6-8 weeks after birth helps restore these functions.

After the birth of a child, a woman loses a large amount of body weight, and the load on the cardiovascular system is significantly reduced. The body does not always have time to quickly adapt, so compensatory tachycardia may appear.

The musculoskeletal system of a pregnant woman has been adapting to a shift in the center of gravity for 9 months and should be adjusted back after childbirth. Ligaments, muscles, joints and spine get used to the new position of the body in space.

Often the muscular system is weakened, which can cause pain. The abdominal muscles may separate, forming a diastasis, which causes the belly to protrude and make it appear as if the woman is pregnant again. And this is not only an aesthetic problem, but also the risk of a hernia. To avoid such a problem, a woman should know what exercises she needs to do to recover after childbirth.

How to quickly get back into shape after childbirth?

During childbirth, about 5-7 kg are lost, which accounts for the weight of the child, placenta and amniotic fluid. Within a few days after giving birth, several kilograms of excess fluid accumulated during pregnancy are lost. Further changes in weight and figure depend only on the woman herself.

Decreased production of estrogen and progesterone slows down metabolism, which contributes to the accumulation of extra pounds if proper nutrition is not followed. At the same time, lactation takes a lot of strength and energy from the body - about 500 kcal per day, which is what causes increased appetite in nursing mothers.

There is an opinion among people that both a pregnant woman and a nursing mother should eat for two. But this is not true; you should adhere to a balanced diet, rich in fiber, proteins and dairy products and avoid fatty, sweet and rich foods.

In addition, already a couple of weeks after giving birth and in the absence of contraindications, you should start doing exercises to restore your figure.

In order for sports to be beneficial, enjoyable and effective, you need to follow simple instructions:

consult a doctor before starting classes;
choose a gentle set of exercises and do not overexert yourself;
do not try to lose weight quickly;
systematically but slowly increase physical activity;
breathe correctly and do not make sudden movements;
exercise in comfortable clothes in a well-ventilated area after feeding;
exercise regularly;
listen to your own body.

Exercises to contract the uterus

To speed up involution, just a few days after birth you can perform exercises for the uterus:

Lie on your back, bend your knees. Smoothly straighten them and bend them back 10 times. On the last straightening, clench your toes into a “fist” 10 times.
Lying on your back, bend your knees. Straighten one leg and pull the toe as close to you as possible 10 times. Repeat the same with the second leg.
Lie on your back with your legs extended and slightly apart. Place your hand on your stomach in the area below the navel. Take a deep breath through your nose, rounding your stomach. Release the air noisily through your mouth and draw in your stomach as much as possible, helping with your hand in the direction from the pubis to the navel. Repeat 10 times.
Repeat exercise 3, but lying on your side, 10 times.
Leaning on your elbows, lie on your stomach and place a thick pillow under it. Repeat the breathing exercises, while exhaling, press your pelvis as much as possible into the pillow.

Arnold Kegel exercises will help restore intimate muscles. They can be done anytime and anywhere:

Squeeze the muscles of the vagina and anus alternately for 10 seconds. Between exercises, take a 10-second relaxation break. It is important to ensure that the facial muscles are relaxed. You need to devote 5 minutes a day to such “charging”.
Repeat the previous exercise, but at an accelerated pace - 1 second each.

You need to start exercises after childbirth to contract the uterus and Kegel exercises, like any other exercise, with minimal physical activity. These exercises increase blood flow in the genitals and contribute not only to their restoration, but also improves the quality of intimate life due to increased sensations.

How to get a flat stomach after childbirth

Before starting classes, you need to remember that immediately after childbirth, the abdominal muscles need to be treated very delicately. Abdominal exercises after childbirth should be smooth and gentle. Overload and sudden movements can aggravate the situation and provoke diastasis. Therefore, they should begin to be done 6-8 weeks after birth, and after cesarean - after 2-3 months.

Here are some of the most successful and effective exercises:

Lie on your back, bend your knees. Place your arms, bent at the elbows, behind your head. Lift your shoulder blades off the floor and pull yourself towards your knees. The chin does not reach towards the chest. Hands do not push the neck. Repeat 20 times.
Lying on your back, raise your legs and bend your knees at a right angle. Using your abdominal muscles, lift your pelvis up. Repeat 20 times.
Lie on your back, bend your knees and tilt them sideways onto the floor. Repeat the movements as in the first exercise 15 times. Change the position of your legs to the other side, repeat 15 times.
Lying on your back, raise your legs at an angle of 45 degrees. Place your arms bent at the elbows behind your head. Bend your left leg and try to reach your knee with your right elbow, lifting your shoulder blades off the floor. Repeat the same with the right leg and left arm. Do it 20 times.

There are many complexes. Don't just focus on the press. It is necessary to train all muscles at once - this is more effective. Six months after giving birth, you can start intensive training as usual and go to the gym or group training, but everything is assessed individually. Many people like to exercise on a fitball after giving birth. Exercises on the ball improve your mood and can be done even with a baby in your arms, he will also like it.

How to get your breast shape back

During breastfeeding, breast tissue stretches, glandular tissue is replaced by loose connective tissue, muscles weaken and the breasts sag, taking on a completely unaesthetic appearance. Getting back in shape is more difficult than losing weight or pumping up your abs, but by doing daily chest exercises after childbirth, you can regain the tone of your pectoral muscles and not be afraid to wear clothes with an open neckline.

The most effective exercises:

Stand up straight. Bring your palms together in front of your chest and press one on the other with force for a few seconds. Repeat 8 times.
Raise your arms at head level. Grab your left elbow with your right hand and your right elbow with your left hand. Forcefully press your forehead onto your hands. Repeat 8 times.
The starting position is the same as in exercise 2, but put your hands behind your head and press with the back of your head. Repeat 8 times.
Place your hands on the wall and press on it with your palms, as if you want to move it. Repeat 8 times.
Push up from the floor, but with emphasis on your knees. Bend your chest towards the floor as low as possible. Repeat 10 times.
Make hand swings like a mill. Forward and backward 8 times.

By performing such exercises during feeding, you can increase blood circulation in the mammary glands, thereby improving lactation.

To keep your breasts beautiful and firm, you need not only to do exercises, but also to properly latch on to your baby, wear comfortable underwear, and use special cosmetics to restore skin elasticity.

The nature of a woman is amazing and magical! Take the uterus, for example. This wonderful organ can “stretch” several times during pregnancy, and after the birth of the baby it can return to normal. True, some women are very upset when they learn that the uterus cannot shrink to its previous size in a couple of weeks.

Unfortunately, no doctor can tell you how quickly your wasp waist will return to you. But there are drugs and remedies that will speed up the process of returning beauty.

How the uterus contracts

Immediately after childbirth, one can only feel sorry for the uterus - this is complete damage. Particularly affected was the placenta attachment site. The poor organ is filled with blood clots, remnants of the fetal membrane, and the entire organ is “tuned” not to beauty, but to rapid healing.
In the first 3-5 days after the baby appears, the uterus cleanses itself, contracting especially powerfully. Yes, yes, it’s not for nothing that you took such a large pack of night pads to the maternity hospital!
Phagocytosis (bacteria are dissolved by white blood cells) and extracellular proteliosis occur in your body. Of course, provided that you are healthy.
Lochia (discharge from the mother who gave birth) comes out of the uterus. On the first day they are bloody, on the third they are brown, in the third week they seem to lighten, and by the sixth they are almost gone. This ends the cycle of uterine contractions.
The uterus of a woman who has just given birth weighs about 1000 g. Its dimensions are: 20 cm in length, 15 cm in width, 12 cm in the pharynx. Only 7 days will pass, and the weight of the organ will be reduced to 300 g, and after 2.5 months the uterus will weigh only 70 g!

The uterine epithelium heals quickly – about 20 days, but the placenta “attachment” site takes longer – up to 45 days. The doctor will probably ask you to listen to your contractions. If the discharge ends around the sixth week and you feel well, there is no reason to complain to the gynecologist. If they ended much earlier or, on the contrary, were delayed for a long time, it is better to go to the doctor.

Symptoms of healthy uterine contractions:

unpleasant, but generally tolerable sensations in the mammary glands,
pain in the perineum,
discomfort in the lower abdomen,
discharge - lochia,
diarrhea (the first few days; after the 4th day, this symptom may indicate an overdose of the drug and should be the reason for going to the hospital).

Any of these symptoms may be severe during the first 7 days after birth. At the end of the 6th week of your motherhood they should stop.

Most often, young mothers suffer from pain and illness. However, if you have a low pain threshold, consult a doctor - he will prescribe a pain reliever: ibuprofen, no-shpu, naproxen, ketoprofen (or ketanol suppositories), a lidocaine injection, or something from hemeopathy - sepia, caulophyllum, bellis perennis.

Eight days have passed since giving birth, and you still have to take pills? This is not normal, go to a gynecologist and have him check you for pathology.

Rapid contraction of the uterus

It happens that pain and discharge disappear already 3-4 weeks after childbirth, and the woman is very happy with this. However, this is not a very good sign. Rapid contraction of the uterus can have the following complications:

some of the lochia did not come out, lingering inside the organ, which is fraught with suppuration and inflammation (do not forget that these are nothing more than bloody clots, remnants of the placenta and endometrium, and even waste products of your baby),
problems with lactation: accelerated contractions of the uterus can “cut” the amount of milk produced by the body, as well as change its composition, which is why the baby may even refuse his mother’s boobs,
the risk of getting pregnant again increases, and this would be a shock for your body, since the uterus has not yet recovered.

In general, if you notice that there is no discharge too early, do not think about returning to your sex life (no matter how much you and your husband would like it), but about consulting a gynecologist.

Well, to prevent such “accelerations” from happening, increase uterine contractions. This is not difficult: follow a daily routine (if you can, ask older children, mother, mother-in-law, sister to help with the child), eat normally, get enough sleep (let the new dad “serve” the night watch for at least a couple of weeks), walk in the fresh air. In general, you don’t need any pills or “herbs”.

Too slow uterine contraction

If accelerated contraction of this organ is rare, then protracted contraction is, unfortunately, a frequent visitor to young mothers. How to speed up the renewal of the uterus and quickly restore your body? Everything is elementary. First, consult a doctor to rule out pathologies. Secondly, don’t be lazy - a specialist will probably recommend exercises, as well as herbs.

How can official medicine help you?

If immediately after childbirth (the first to third day) you do not develop lochia and there are no unpleasant contraction-like sensations in the lower abdomen, then for some reason the uterus is not contracting. The doctor should decide her fate: only he knows what will help you better, pills or injections.

Oxytocin

This artificial hormone will help normalize lactation, heavy bleeding, and also speed up uterine renewal. It is often prescribed in the form of injections, and in particularly difficult cases (for example, after a cesarean section) - in the form of droppers.

Uterine oxytocics

Drugs from the same group, but with pharmacological additives that enhance or weaken the effect of the central substance. These are: hyfotocin, dinoprostone, ergotal, pituitrin. Prescribed both in tablets and injections.

Important to remember: Although official medicine recognizes oxytocin, some doctors do not approve of it, believing that uterine contractions should start naturally. Such a specialist will first of all advise you to turn to traditional medicine.

"Grandma's" medicines

Although these are harmless “herbs” at first glance, you should not prescribe them to yourself (or trust your mother or neighbor to prescribe them). Any treatment, even folk treatment, must be approved, or even better, prescribed by a doctor.

White lily

Pour 2 tablespoons of dried flowers into 0.5 liters of boiled cold water. Let stand overnight. Drink 100 ml 3-4 times a day.

Nettle

Pour 4 tablespoons of the dry plant into 500 ml of boiling water, let the broth cool. Drink 100 ml 3 times a day.

Shepherd's Purse

Pour 4 tablespoons of herbs into 2 cups of boiling water. Wrap until cool. Drink this amount of decoction all day.

Blood red geranium

Pour 2 teaspoons into 1 glass of cooled boiled water overnight. Drink all day.

Yarutka field

Pour 2 tablespoons of the plant into 1 glass of boiling water overnight. Drink 1 teaspoon 5 times a day.

These remedies are good because they help your body “start up” after childbirth without medications. After all, what kind of nursing mother wants something pharmaceutical to get into her precious milk!

Massages

Sometimes in the maternity hospital the doctor may do special stimulating strokes on the mother’s belly. Their goal is to stimulate the uterus. They are done every 2 hours. The doctor gently presses on the uterus. Of course, this procedure can be unpleasant, but it is worth enduring, as it is very useful.

Will homeopathy help?

Many mothers in labor like “sweet white granules” primarily not because of their pleasant taste, but because they do not contain chemicals or synthetic substances, effectively helping the uterus contract, and also mobilizing all the body’s forces for postpartum recovery.

The most popular remedies for women in labor include: quinine (helps with heavy bleeding), ipecac (eliminates weakness), staphysagria (heals the uterus from the inside), and ergot (contracts the uterus - but you need to be careful with this remedy, it can cause thrombosis and abscess ).

Exercises to contract the uterus

If the doctor gives the go-ahead, then even from the first day after birth you can start doing simple but very useful exercises that will help the uterus contract correctly. Such activities do not require much time, but the sooner you start doing them, the faster the uterus will recover and contract, and the lower the risk of long-term recovery after childbirth.

Lie on the floor on your back. You can use a soft mat to make it more comfortable. bring your legs together and relax. Alternately bend and straighten your legs at a calm pace. 10-12 times on each leg will be enough.
Also lying on your back, straighten your legs and stretch your toes towards you.
Periodically curl and relax your toes.
Special breathing exercises have a good positive effect. And again you need to lie down on the floor, bend your knees. Breathing is smooth and deep. As you breathe, lift your abdominal wall as you inhale and lower it as you exhale. You can help yourself with your hands, making sliding movements towards the pubic bone from the navel.
As you exhale, squeezing your pelvic muscles, pull your navel as close to your chest as possible and hold your breath for 10-15 seconds. This exercise is called “Vacuum”.
Kegel exercises will be indispensable in such gymnastics.
Take a fitball or exercise ball and find a non-slippery surface. Sit on the fitball, squeeze your intimate muscles and, without relaxing them, lift your legs one by one, holding it on the weight for 10-15 seconds.
Sitting on a fitball, perform circular movements with your pelvis in both directions. You can also swing in different directions.

This is some gymnastics for contracting the uterus. However, these exercises are contraindicated after suturing, as you will first need to wait until they are completely healed.

After the birth of a child, changes in a woman’s body do not end. From this moment, the reverse evolution of the internal organs, in particular the uterus, begins. By assessing the speed of the process, one can characterize the effectiveness of the woman in labor’s recovery as a whole. Thus, delayed involution is fraught with the development of difficulties in the postpartum period. Special exercises for contracting the uterus after childbirth can improve the tone of the pelvic floor muscles, quickly return to shape and thereby prevent complications.

Immediately after the baby is born, the uterus weighs about 1 kg. In just a few days, on average in a week, its weight is halved, and after 1-1.5 months it returns to its previous value, on average 50 grams. This is achieved due to normal contractile activity and constant tone of the uterus.

The process of restoring the body of a woman who has recently given birth necessarily means the appearance of lochia. These secretions actually cleanse the uterus of remnants of membranes, placenta, and blood. They help the wound heal faster at the site where the placenta was attached.

Large fetal weight, polyhydramnios, multiple pregnancies, complications during childbirth sometimes lead to the fact that the uterus contracts slowly or does not happen at all. Then complications arise. Lochia stagnates, accumulates, and pathogenic bacteria multiply in them. The risk of developing endometritis, myometritis, and peritonitis increases.

Such subinvolution or hypotension and atony are treated medicinally by administering the hormone oxytocin. In this case, it is mandatory to perform exercises to contract the uterus. And with a normal postpartum period, special gymnastics can speed up the recovery process, ensure adequate outflow of lochia and prevent possible complications.

Exercising also helps improve intestinal motility, thereby preventing constipation. Certain exercises effectively work the lower extremities and prevent the development of varicose veins. Simple gymnastics generally significantly improves the course of the recovery period.

Execution conditions

Exercises to contract the uterus after childbirth have little to do with the broad concept of physical education. Provided that everything went well, you are allowed to start doing gymnastics the next day. If a caesarean section was performed or an episiotomy was performed, or there are serious injuries to the birth canal, then you should start gymnastics after consulting a doctor.

In such cases, exercises for rapid contraction of the uterus after childbirth are allowed after 1-2 weeks, usually when the sutures are removed. But there are exercise therapy complexes that are allowed within 6 hours after the completion of a cesarean section. They include proper breathing, turning in bed, stroking the abdomen, coughing while maintaining the suture.

Before performing any exercises, you should first ventilate the room. It is better to carry out the training after feeding the baby, a surge of oxytocin when stimulating the nipples will provide an additional positive effect on uterine contractions. After exercise, the outflow of lochia may increase, so it is mandatory to follow the rules of the hyena in the postpartum period.

The intensity of gymnastics increases gradually. At the very beginning, these are minimal, gentle exercises aimed at improving blood flow and restoring sensitivity. Any painful sensations indicate that the load needs to be reduced, or even stopped and rested.

When performing any exercise, if you need to get up, you should first turn to your side and only then stand up. This applies to any rise from a bed, from a chair, or from a reclining position. All movements are performed smoothly, without sudden jerks. Most exercises are performed lying down, or on a bed.

First week

Gymnastics for contracting the uterus in the early postpartum period are as gentle as possible and are usually allowed even after a cesarean section or rupture. It is necessarily combined with the early rise of the woman in labor. Walking and refusal of complete bed rest are a necessary stage, one of the types of physical activity of a woman in labor.

Health-improving and general strengthening gymnastics:

stroking;
socks;
leg bending;
diaphragmatic breathing.

Stroking. Immediately after childbirth, lying in the ward, lightly rubbing the abdomen with the palm of your hand is performed. You need to move from top to bottom in the direction of the muscles. Then strokes are carried out clockwise. If necessary, the lower back is worked out. Rub with light movements from top to bottom and then to the sides.

Socks. Exercise serves as a prevention of thrombosis. Starting position: on your back, arms relaxed along the body, heel does not come off the surface. Alternately pull the toes of your feet towards you and away from you. Then make rotational movements with them in both directions, describing the maximum possible circles.

Leg bending. Lying on the bed, arms along the body. It is necessary to alternately bend both legs at the knees. At the same time, the heel glides smoothly over the surface. The exercise is made more difficult by bending and straightening both legs at the same time with the knees tightly squeezed.

Diaphragmatic breathing. The exercise uses the diaphragm, a muscle located between the abdominal cavity and chest. This allows for a kind of massage of internal organs, in particular the intestines and uterus. For a better understanding, you can place your palm on your stomach and try to fill it with air as you inhale. Exhalation is usually longer than inhalation; you need to breathe through your nose.

These simple exercises are still not performed if you feel unwell. High temperature, pain, and any complications are a contraindication to physical activity.

Second - third weeks

During this period, gymnastics to contract the uterus after childbirth is aimed at training the muscles of the pelvic floor, vagina, uterus and tightening the ligaments that hold the organ. The exercises performed immediately after the birth of the child remain relevant, and then new ones are added to them.

How to tighten the muscles of the uterus after childbirth:

side lifts;
preparation of abdominal muscles;
lateral twists;
lateral twists;
Kegel exercises.

Side raises. Lying on your side with your knees bent, your pelvis is raised. The lower arm is placed under the head, the upper arm rests on the bed at the level of the navel. Repeat 5-10 times on each side;

Preparing the abdominal muscles. Starting position: lying on your back, arms along your body. The movements are similar to abdominal exercises - the torso is lifted. The difference is that you should not rise completely, but leaning on your hands.

Side crunches. From a position lying on your back with your knees bent, you need to raise your head and press it to your chest, while your feet are pressed to the surface. Place your hands along your body and reach them towards your feet, alternately twisting in different directions.

Kegel exercises. If vaginal sensitivity has returned, classes are held earlier, but only after healing of tears or incisions during childbirth. You need to start by “blinking” the muscles of the anus and vagina. Gradually it is necessary to increase the delay between contractions, trying to reproduce the wave towards the pubis.

It is not recommended to use the press more actively. This is fraught with discrepancy and overstretching of the rectus abdominis muscles, medically called diastasis. Such a defect can only be removed with the help of plastic surgery. Only at 4-6 weeks is it allowed to start pumping up the abs.

Don't forget about simple morning exercises. Although it is not specifically aimed at contracting the uterus, it can provide a boost of energy for the whole day. Simple bends, arm swings and light squats will speed up the blood and tone the whole body.

Fourth - sixth weeks

Gradually, with the healing of the uterus, sutures, and the cessation of lochia, you can add more intense and highly focused classes. Previously performed exercises are improved, their intensity and the number of approaches increase. For a better effect, you may need to work on your back.

By this time, women notice prolapse of the vaginal walls, or, even worse, uterine prolapse. Increased exercise to contract the uterus after childbirth also serves as a prevention of such complications. One of the methods of treating such pathologies of modern medicine is special exercises that help strengthen the pelvic floor and abdominal muscles.

How to raise the uterus after childbirth:

bicycle or scissors;
pelvic lift;
hyperextension;
birch;
dog.

Bicycle or scissors. Lying on your back, raise your legs straight and make movements with them that simulate pedaling or crossing. The meaning is tension in the lower abdomen. But after a caesarean section, the exercise is started no earlier than the sutures have completely healed and with mandatory load control.

Lifting the pelvis. Starting position: on your back, knees bent, legs slightly moved towards your buttocks. As you exhale, lift your torso and push your pelvis up. Hold for 5 seconds and lower. A more advanced option is to put your feet on the step, and when lowering the pelvis, do not touch the surface.

Hyperextension. Lie on your stomach, stretch your arms forward. Raise them alternately with straight legs. You can make the exercise more difficult by simultaneously raising your arms and legs.

Birch. Get into a pose, supporting your hips with your palms. With your stomach pulled in, perform several scissor-type swings. Repeat 5-7 times.

Dog. While in a knee-elbow position, raise your straightened legs alternately as high as possible. At the same time, try to keep your hips and buttocks at the level of your back, and work only with your legs and lower abs.

It is important to improve Kegel exercises during this period, supplementing simple blinking or blinking with long squeezes. The exercises are called “lift” or floors; they allow you to touch not only the inner layer of muscles, but also the outer one.

Exercises for contracting the uterus are selected for each situation. But heavy lifting and improper load distribution are not one of them. It is important to consciously approach the performance of gymnastics and feel the body.

Contraction of the uterus after childbirth often causes pain in the lower abdomen or discomfort for a long time after the birth of the child. But this is not always a normal phenomenon and it is important when to see a doctor, what the normal timing of uterine involution is and possible treatment options for the pathology.

Features of uterine contraction after childbirth

A woman's body goes through many physical changes after childbirth as it returns to its pre-pregnancy state. During the entire period of pregnancy and childbirth, every woman goes through a wonderful process to become a mother, and after that it takes about 2 months for the body to recover from childbirth. One of the most noticeable and significant changes is the return of the uterus to normal, called uterine involution.

The timing of uterine contraction after childbirth varies depending on how the birth process took place and whether there were traumatic factors. Contraction of the uterus after the first birth occurs more quickly and efficiently. This is because nulliparous women have higher uterine muscle tone, which means the uterus can contract and stay contracted rather than relax and contract intermittently. Contraction of the uterus after repeated and third births may take a longer time, since with each pregnancy the tone of the uterus and its ability to further normal contraction decrease.

In general, the process of complete involution of the uterus takes about two months. The uterus contracts most actively in the first week after birth, and then returns to its previous size. After pregnancy, the uterus (not including the baby, placenta, fluids, etc.) weighs about 1000 g. 6 weeks after birth, the uterus reaches a weight of 50-100 g.

Within a few minutes after the birth of the child, the uterus contracts, its crossed fibers are tightened in the same way as during childbirth. These contractions also help separate the placenta from the uterine wall. After the placenta is delivered, uterine contractions close the open blood vessels to which the placenta was attached. This compression of the vessels by contraction of the myometrium (“physiological ligature”) leads to hemostasis. This helps to avoid bleeding and other complications in the early postpartum period.

Immediately after childbirth, the uterus contracts so that its bottom is at the level of the navel. After this, most of the reduction in size and weight occurs in the first two weeks, during which time the uterus shrinks and sits entirely in the pelvis. Over the next few weeks, the uterus slowly returns to its pre-pregnancy state, although the overall size of the uterus remains larger than before. A woman can often feel such contractions of the uterus in the form of spasms and painful sensations in the lower abdomen. Painful contractions of the uterus after childbirth can be most intense in the first three days, then the nagging pain should decrease.

The endometrium after childbirth and placental abruption also quickly recovers, so that by the seventh day all the layers in the endometrium are already present. By the 16th day, the endometrium is restored throughout the uterus, with the exception of the placental area. The area of the endometrium where the placenta was attached undergoes a number of changes in the postpartum period. The size of the placental layer is reduced by half, and changes in the placental layer lead to the release of lochia. Therefore, the symptoms of uterine contraction after childbirth, in addition to spasmodic pain, are also discharge from the genital organs, which are called lochia.

Immediately after birth, a large amount of red blood flows out of the uterus during the contraction stage. After this, the volume of vaginal discharge quickly decreases. Discharge during uterine contraction after childbirth has several stages and different characteristics. There are 3 normal stages of lochia. The duration of each stage is not so important as the fact that the number of lochia should become less and less, and the color should change from red to white. Red or bloody lochia appears over three to four days, and gradually its color changes to brownish-red, with a more watery consistency. Over several weeks, the discharge continues to decrease and eventually becomes serous (lochia alba). The period of time for which there is discharge after childbirth varies, although it is approximately 5 weeks.

The cervix also begins to quickly return to its previous state, but never returns to its pre-delivery state. By the end of the first week, the external os closes so that 1 centimeter remains.

The vagina also regresses, but it does not completely return to its previous size. Reduction of increased vascularization and edema occurs after 3 weeks. At this time, the vaginal epithelium goes through a stage of atrophy. The vaginal epithelium is completely restored after 6-10 weeks.

During the birth process, the perineum was stretched and traumatized. Most muscle tone is restored in the sixth week, with greater improvement over the next few months. Muscle tone may return to normal, depending on the extent of damage to muscle, nerve and connective tissue. But all these changes can also influence poor uterine contractions after childbirth. In this case, prolonged bleeding and slow involution of the uterus are observed, when by the end of the second week after birth the uterus is still palpable above the womb.

Restoration of normal ovarian function is highly variable and highly dependent on breastfeeding of the infant. Women who breastfeed their baby have a longer period of amenorrhea and anovulation.

Rapid contraction of the uterus after childbirth occurs in primiparas, when by the end of the first week the uterus is in the pelvic cavity. Within four to five weeks, the uterus returns to its previous appearance, which is considered a rapid recovery after childbirth.

The consequences of poor uterine contraction after childbirth can be very serious - after all, insufficient vascular compression can cause postpartum hemorrhage. If the uterus has not contracted enough, hypotension may develop, which leads to significant bleeding. If for some reason the uterus does not shrink at all, then bleeding continues after the placenta is separated and this can lead to death, since it is very difficult to stop such bleeding. Complications can occur during the early and late postpartum period. Often, improper hygiene in the postpartum period can lead to infection of the postpartum surface of the myometrium, since it is very sensitive to all bacteria. This threatens the development of postpartum septic conditions.

Treatment of uterine contractions after childbirth

Since the long process of uterine involution leads to severe pain, many women wonder how to speed up uterine contractions after childbirth? First of all, you need to tell the doctor about all the symptoms so that he can carefully examine the uterus and rule out all dangerous postpartum complications. If there are no contraindications, then you can use different methods to better contract the uterus.

How to relieve pain during uterine contractions after childbirth? If there is severe pain that cannot be tolerated, then you should only take painkillers that will not harm the baby if the mother is breastfeeding. For this purpose, you can use paracetamol or ibuprofen. These are products that are approved in children's practice, so they can also be used by a nursing mother.

All methods of contracting the uterus after childbirth can be divided into physical and medicinal. Physical methods can be very effective, not only for contracting the uterus, but also for strengthening all the muscles of the pelvic floor. For this purpose, a set of exercises is used that can be performed at home.

Exercises to contract the uterus after childbirth are performed only if the woman has no contraindications. Here are some of them:

Exercises with bent knees help the uterus return to an upright position. Lie on your back with your knees bent and your feet resting on your heels on the floor. Lift one knee and press it towards your stomach, holding it with both hands. Maintain this position for 15-20 seconds and then release. Repeat this process with the other leg. Alternate left and right legs two to four times each.
Pelvic contraction and relaxation

This exercise strengthens the muscles along the pelvic floor. This causes the uterus to move in an upright position. To do this exercise, you need to lie on the floor and move your arms to the side. Take a deep breath and lift your buttocks off the floor a few centimeters. Hold this position for several seconds. Repeat this process five times to increase the strength of your pelvic muscles.

Oblique crunches

This exercise strengthens the oblique abdominal muscles and causes the uterine muscles to contract under the influence of intra-abdominal pressure. It also works well to strengthen the pelvic muscles, which is important for the correction of the ligamentous apparatus. Lie down on the floor with your hands behind your head. Keep your knees bent and your heels on the floor. Lift your left knee while lifting your head with your arms. Rotate your body as you lift so that your right elbow touches your left knee. Repeat this exercise on the other side so that your left elbow matches your right knee. Do at least 10 of these crunches for best results.

Gymnastics after childbirth to contract the uterus can be limited to simple bending of the torso to the side, a mill and a few squats. Over time, the amount of exercise is gradually increased if there is no reaction from the uterus and abdomen.

Uterine contraction massage after childbirth helps reposition the uterus and improve circulation, and may even help bring the uterus back into shape after childbirth and increase fertility. A woman can perform this massage on her own. To do this, you need to gently massage the area between the navel and pubic bone.

Before starting the massage, choose a comfortable place to lie down (such as a bed or yoga mat). If possible, choose a quiet room with very few distractions. Lie completely on your back.

Press and swipe across the belly. Hold your hand palm down to apply pressure to your abdomen, starting just below your belly button. As you apply pressure, move your hand in a gentle circular motion. Then press lightly on your belly just above your pubic bone and pull upward gently, as if you were moving your uterus upward. Repeat this movement 15 times. The first time the massage should last about 5 minutes, then, if there is no pain, you can increase the duration of the massage.

To make sure you are performing uterine massage properly, ask your obstetrician, nurse or midwife to demonstrate it before you try it yourself. If you are concerned that the massage is not working or something may be wrong, contact your doctor immediately. A woman can also make an appointment for an abdominal massage, which includes a uterine massage as part of her treatment.

Drugs to contract the uterus after childbirth can be used in the delivery room in the form of injections, or later used in tablet forms. For this purpose, so-called uterotonics are used - drugs that stimulate the contraction of myometrial muscle fibers. These include oxytocin, prostaglandins, and ergometrine preparations.

Oxytocin after childbirth to contract the uterus is used in all women for active management of the third stage of labor. Oxytocin promotes rhythmic contractions of the uterus, can stimulate active contraction, and has vasopressive and antidiuretic effects. May be used to control postpartum bleeding or hemorrhage. At birth, very small amounts of oxytocin cause strong uterine contractions. Oxytocin, in therapeutic doses, induces contractions in the fundus and body of the uterus only without affecting the lower segment. The drug compresses the myoepithelium of the mammary alveoli and facilitates breastfeeding with milk. It is administered intravenously on glucose, the total dose should not exceed 5 units to induce labor for medical reasons (hypotonic inertia of the uterus). Oxytocin can cause anaphylactic reactions, but they are rare, and large doses can cause amniotic fluid embolism. It should not usually be combined with prostaglandin to stimulate uterine contractions. Oxytocin is contraindicated in conditions where there is a uterine scar from major surgery on the uterus.

Prostaglandin F2-alpha promotes contraction of the myometrium, which causes hemostasis at the placentation site, which reduces postpartum bleeding and spasmodic pain that occurs during uterine contractions.

Ergometrine and methylergometrine cause rhythmic contractions of the uterus, but with larger doses they become more or less continuous. They have little effect on other smooth muscles. Ergometrine and methylergometrine at a dose of 500 (oral) or 250 (intramuscular) micrograms can cause the uterus to contract and thus prevent bleeding after childbirth.

Common side effects of ergometrine include gastrointestinal disturbances, chest pain, vasoconstriction, and transient hypertension.

Ergometrine is contraindicated in severe cardiovascular diseases, disorders of pulmonary, hepatic and renal function, sepsis and eclampsia.

No-spa for contraction of the uterus after childbirth is used only as an anesthetic. Since contraction of the uterus is accompanied by spasmodic pain in the lower abdomen, which is sometimes difficult to endure, these injections can be used to contract the uterus after childbirth and reduce pain.

Traditional methods of treatment

Folk remedies for contracting the uterus after childbirth are used very widely. In addition to medications, there are a few tips you can try to help ease the pain and intensity of postpartum cramps.

Deep breathing: Practice deep breathing techniques and meditation as they can help in uterine contractions and relieve you from postpartum cramps.
Sleeping face down: You can try lying face down with a pillow under your stomach. This will help you get rid of pain.
Hot water treatment is the best way to reduce cramping in the lower abdomen as it loosens the contracting uterus and improves blood circulation, thereby reducing pain in the lower abdomen and uterus.
Herbs for contracting the uterus after childbirth can be used as a tea, which tones the muscles and relieves sharp spasms. Nettle for uterine contraction after childbirth helps not only in contraction of the uterus, but also reduces spotting after childbirth. To do this, you need to steam stinging nettle and take half a cup three times a day.
Water pepper for uterine contraction after childbirth also prevents the development of uterine bleeding. To prepare the infusion, you need to take two bags of water pepper herb and steam it in a liter of water. You need to take a tablespoon every three hours, then only three times a day.
Tincture for contraction of the uterus after childbirth is used with white rice. To do this, you need to boil the rice in unsalted water and take the infused water from this decoction twice a day. This water soothes the stomach area, improves digestion and prevents constipation.
Tea for uterine contractions after childbirth can be made from individual herbs or combined, making sure that the baby does not have allergies.

Ginger is anti-inflammatory, as well as an excellent astringent and antiseptic, which prevents pain and cramps after birth, relieving abdominal and hip pain. Make ginger tea by adding some grated ginger to a cup of boiling water. You can also add ten parsley leaves and boil them for some time. Add honey to taste and drink this tea twice a day.

Fennel seeds also have anti-inflammatory and analgesic properties that help relieve pain after pregnancy. Prepare fennel by adding two tablespoons of fennel seeds to two cups of water. Boil for ten minutes, cool and add honey. You need to drink tea twice a day.
Most postpartum problems are related to a weakened immune system. You should take more vitamin C, which is rich in lemon or Indian gooseberry.

Boil one cup of water, let it cool, and then add lemon juice squeezed from two lemons. Drink it twice a day to boost the immune system and also helps in relieving cramping pain during active uterine contractions.

Peppermint has soothing properties that help relieve abdominal pain and headaches after childbirth. Add mint leaves to a cup of boiling water and let it simmer for about ten minutes. Strain, cool the tea and add lemon juice before drinking. You need to drink it twice a day, which reduces abdominal pain and cramps.
Chamomile helps relieve pain due to uterine involution. This is considered safe for the baby if the mother is breastfeeding. Add dried chamomile flowers to a cup of boiling water. Let the tea steep for ten minutes. You can add honey and lemon for extra flavor. You can drink up to five times a day.
You can ask your partner to gently massage the belly with the oil mixture. To make the oil mixture, take five drops of lavender oil, ten drops of cypress oil, 15 drops of peppermint oil and one drop of jojoba oil. To massage, place your hands on the navel and move in a circular motion over the entire surface several times.

Homeopathy for uterine contraction after childbirth is also widely used. The choice of remedy is based on the theory of individualization and symptom similarity using a holistic approach. This is the only way to restore a state of complete health by removing all the signs and symptoms that a woman experiences after giving birth. The goal of homeopathy is not only to treat pain and contractions of the uterus, but also to address the underlying causes and individual susceptibility. In terms of therapeutic treatment, there are several treatments available. For individual selection of medications and treatment, the patient must personally consult a qualified physician. The following tools are available:

Caulophyllum - the drug is used for strong and early contractions of the uterus, which are accompanied by spasmodic and severe pain. After the pain, it may feel as if there is a needle inside.
Cohosh – used to treat women with great sensitivity and intolerance to pain. It is especially effective for pain in the pelvic area from the hip joint to the thigh, pain in the chest with a predominant localization on the left side.
Agaricus mousse - this treatment covers the spectrum of most complaints after childbirth.
Arnica Montana - soothes the muscles of the vagina and uterus, giving an excellent feeling of relief and comfort after childbirth. Will absorb excessive bloody secretions, and cause maximum restoration of damaged nerve tissue.
Staphysagria - the drug is an excellent remedy for restoring the uterus and its contractile functions when a child is born after a cesarean section.
Helba after childbirth for contraction of the uterus is considered a very good remedy, which also stimulates lactation. This remedy is a plant that is grown mainly in Eastern countries. But its seeds are available for sale. To contract the uterus, it is enough to take three seeds of this plant every day. It has no side effects and can be taken by almost all women.

Postpartum physiotherapy to contract the uterus can be used in the form of hydrotherapy and reflexology. Hydrotherapy is becoming an increasingly popular method of relieving pain and stimulating uterine contractions. For a therapeutic effect, it may be sufficient to use a warm shower with a directed stream of warm water on the abdomen and pelvis, followed by massage of this area.

Reflexology is the process of applying pressure to specific areas of the legs to relieve pain or problems in other parts of the body. The theory suggests that the legs provide a map of the body. Stimulation of the nerve endings sends messages to the affected areas and releases endorphins and monoamines, which control pain. This helps well with spasmodic pain during uterine contractions in the first three days after childbirth.

Calcium electrophoresis after childbirth for uterine contraction allows calcium ions to enter the muscle fibers and stimulate contraction, maintaining it for a long time. This is necessary so that after contraction the uterus does not begin to relax again. Can be used in the late postpartum period.

Contraction of the uterus after childbirth takes from three days, when the uterus contracts most intensely, and up to two months, when maximum restoration of both size and function occurs. At this time, the woman may feel a nagging pain, which is considered normal at this time. There are many ways to return a woman to the condition she had before childbirth - from gymnastics to folk remedies, and all of this can be used in the absence of contraindications.