What exercises can be done to reduce the uterus. The best exercises for uterine contraction after childbirth

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

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

An amazing organ is also because during pregnancy it is able to increase significantly and increase weight, and after childbirth, return to “pre-pregnant” sizes again.

What does the uterus look like after childbirth? The size of the uterus after childbirth

After the child 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 at 9 months of pregnancy. You can see how much the organ has grown.

During the nine months of the “interesting position”, multiple complex changes took place in her body. In particular, she grew, put on weight, stretched, the uterus rose. And now, when the pregnancy is over, its involution begins.

IMPORTANT: The 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 size - 25 cm
The weight of the uterus immediately after childbirth is 1-1.5 kg
The volume of the organ cavity is about 5000 ml
The bottom of the uterus is located approximately between the womb and the navel of a woman
Inside the organ 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 childbirth. Their reasons:

effusion of amniotic fluid
fetal expulsion
expulsion of the placenta
female hormonal changes

In the next few weeks, the uterus will be cleansed, restore its mucous layer (endometrium), shrink and decrease in size.

IMPORTANT: Postpartum contractions of the myometrium (the muscular layer of the body of the uterus) are regulated at different levels: at the level of the central nervous system, humoral (in particular, by the posterior pituitary hormone oxytocin), at the molecular level. Surprisingly, the uterus returns to "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 the remnants of the fetal bladder and blood clots. Bloody, rather abundant discharge, lochia are observed from the genital tract. The cervix closes and can only miss 1-2 fingers
For 3-5 days, lochia becomes more scarce, light and smearing. So they will be in the next 3-4 weeks, during which the restoration of the endometrium occurs. A week after birth, the weight of the uterus is already about 0.5 kg, the size is halved
More often after 6 weeks, but sometimes after 8 weeks, the site of attachment of the placenta completely heals. The uterus returns to normal size and only slightly differs 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 giving birth takes on a slit-like shape

IMPORTANT: How long does uterine contraction take 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 the entire postpartum period, a woman may feel sipping in the lower abdomen, especially when she is breastfeeding. These are uterine contractions. But if the sensations are very unpleasant, painful, you need to see a doctor. Perhaps the restoration of the uterus after childbirth occurs with pathology.

Unbearable pain during postpartum uterine contractions is an alarming bell.

These pathologies include:

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

Why does the uterus not shrink after childbirth?

Obstetrician-gynecologists are aware of situations when, after childbirth, a woman's uterus contracts more slowly (subinvolution of the uterus) than it should, or does not contract at all.
So, 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 a woman
decreased physical activity of a woman 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 kink, the woman has impaired blood clotting, and due to some other circumstances, the uterus may not contract at all.

What to do to shrink the uterus after childbirth?

Early attachment to the breast - stimulation of uterine contractions after childbirth.

In order for the uterus to contract well, immediately after giving birth to a woman:

put the baby to the breast to stimulate the production of oxytocin
put cold on the lower abdomen
additional injection of oxytocin

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

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

RECIPE: Nettle decoction
You need: dry chopped nettle leaves - 3-4 tbsp. spoons, water - 500 ml.
Nettles are poured with boiling water, waiting for the remedy to infuse and cool. Drink 100 ml three times a day.
RECIPE: Infusion of white lamb in cold water
Needed: dry white flowers - 2 tbsp. spoons, boiled cooled water - 500 ml.
The flowers are soaked in water overnight, in the morning the infusion is drained through gauze or a sieve, they drink 100 ml 4 times a day.
RECIPE: Infusion of blood-red geranium in cold water
Needed: dry blood-red geranium herb - 2 teaspoons, cooled boiled water - 500 ml.
The grass is soaked in the evening, and in the morning the infusion is filtered, divided into 4 portions and drunk during the day.

Exercises for uterine contraction after childbirth

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

IMPORTANT: Even for simple exercises in the postpartum period, a doctor's permission must be obtained.

Before gymnastics, it is necessary to breastfeed the baby, 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 the crown to the pelvis is a straight line, her knees are slightly bent. The hand that is below supports the head. The second hand rests on the floor (or bed, this exercise can be done in bed). On exhalation, resting on her hand, the woman slightly raises her pelvis, lingers in this position for 2 seconds, after which she returns to her original position. The exercise is performed 5 to 20 times on each side.
EXERCISE #2: For him, you need a fitball. A woman just needs to sit comfortably on it and make circular movements of the 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. On inhalation, slow and deep, she draws air into her lungs so that only her chest is inflated, and not her stomach. The woman exhales through her mouth, while trying to draw in her stomach.

How does the uterus shrink after the second birth?

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

How to know if the uterus has shrunk after childbirth?

A woman learns about how well the uterus has contracted at the first appointment with a gynecologist, which usually takes place 6 weeks after childbirth.

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

how well the uterine cavity has recovered, are there any blood clots left there
Is the uterus shrinking enough?
Are there any complications during the postpartum period?

IMPORTANT: If the birth occurred by caesarean section, the uterus contracts somewhat more slowly. To control this process, a woman is recommended to visit a gynecologist a week after discharge from the hospital.

VIDEO: Woman after childbirth. How is recovery going?

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

Often, young mothers for the first time after the birth of a baby 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 to find the right set of exercises after childbirth in order to restore your former figure and regain confidence.

What transformations occur with 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 decline. Metabolism slows down and subsequently body weight increases due to a decrease in fat oxidation. The skin of a young mother becomes drier and less elastic, may appear. The hormone oxytocin is actively released, it promotes contraction.

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

Genital organs 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 mass should decrease by 30 times. This process is very dependent on the principle by which the child is fed. In women who cannot breastfeed, the reduction in volume is much slower. They need to learn exercises to reduce 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 needs time to heal. Therefore, it is necessary to carefully observe the hygiene of the genital organs, and it is better to postpone sexual life for 1.5-2 months. At the same time, the vagina also acquires 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.

Allocations 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 hue, and there are fewer and fewer of them.

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

What happens to other systems

Since during pregnancy there is a displacement of many internal organs due to the growing uterus, the changes relate to the digestive and urinary systems. It is possible to slow down peristalsis, the appearance of constipation and. Therefore, a woman should monitor her diet and pay attention to the regularity and quality of the stool.

A decrease in tone in the bladder after childbirth often causes a lack of urge to urinate, which threatens to overflow the organ and reduce uterine contraction. 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 lot of body weight, and the load on the cardiovascular system is significantly reduced. The body does not always have time to quickly rebuild, so compensatory tachycardia may occur.

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

Often the muscular system is weakened, this can cause pain. The abdominal muscles can diverge, forming a diastasis, while the stomach protrudes and it seems that the woman is pregnant again. And this is not only an aesthetic problem, but also the risk of a hernia. In order not to face such a problem, a woman should know what exercises to do in order to recover from childbirth.

How to quickly get back in shape after childbirth?

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

A decrease in the production of estrogen and progesterone slows down the metabolism, which contributes to the collection 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 the 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, protein and dairy products and avoid fatty, sweet and rich.

In addition, within a couple of weeks after childbirth and in the absence of contraindications, you should start doing exercises to restore the figure.

In order for sports to benefit, bring pleasure and be effective, you must follow a simple instruction:

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

Uterine Contraction Exercises

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

Lie on your back, bend your knees. Gently straighten them and bend back 10 times. On the last straightening, squeeze your toes into a “fist” 10 times.
Lying on your back, bend your knees. Straighten one leg and pull the sock 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. Noisily release air with your mouth and draw in your stomach as much as possible, helping 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 put a thick pillow under it. Repeat breathing exercises, while exhaling, press the pelvis as much as possible into the pillow.

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

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

You need to start exercises after childbirth to reduce 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 should be treated very delicately. Exercises for the press after childbirth should be smooth and accurate. Overloads and sudden movements can aggravate the situation and provoke diastasis. Therefore, they should be started 6-8 weeks after childbirth, and after cesarean - after 2-3 months.

Here are some of the most successful and effective exercises:

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

There are many complexes. Don't just focus on the press. It is necessary to train all the 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 workouts, but everything is evaluated on an individual basis. Many people like exercises after childbirth on a fitball. Classes on the ball improve mood and they can be carried out even with a baby in his arms, he will like it too.

How to get your breast shape back

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

The most effective exercises:

Stand up straight. Connect the palms in front of the chest and press one against the other with force for a few seconds. Repeat 8 times.
Raise your hands at head level. Grasp the left elbow with the right hand and the right elbow with the left hand. Forcefully press your forehead on your hands. Repeat 8 times.
The starting position is the same as in exercise 2, but with the hands behind the head and pressing with the back of the head. Repeat 8 times.
Lean your hands against the wall and press on it with your palms, as if you want to move it. Repeat 8 times.
Push up off the floor, but with an emphasis on your knees. Bend your chest to the floor as low as possible. Repeat 10 times.
Do hand swings like a mill. Forward and backward 8 times.

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

In order for the breasts to remain beautiful and elastic, it is necessary not only to do exercises, but also to apply the child correctly, wear comfortable underwear and use special cosmetics to restore skin elasticity.

The nature of a woman is amazing and magical! Take at least the uterus. This wonderful organ during pregnancy can “stretch” several times, and after the birth of the baby, 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 will 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 does the uterus contract?

Immediately after childbirth, the uterus can only be regretted - this is a continuous damage. Especially got the place of attachment of the placenta. The poor organ is filled with blood clots, the remains of the fetal membrane, and the whole is “tuned” not to beauty, but to quick healing.
In the first 3-5 days after the appearance of the baby, the uterus is cleared, contracting especially powerfully. Yes, yes, it’s not for nothing that you took such a large pack of night pads to the hospital!
In your body, phagocytosis (bacteria are dissolved by white blood cells) and extracellular protheliosis occurs. Of course, as long as you are healthy.
Lochia comes out of the uterus (discharge of the woman who gave birth). On the first day they are bloody, on the third they are brown, on the third week they visibly brighten, and on the sixth they are almost gone. This completes the uterine contraction cycle.
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 epithelium of the uterus heals quickly - about 20 days, but the placenta "attachment" is longer - up to 45 days. The doctor will probably ask you to listen to your contractions. If the discharge ended somewhere in the sixth week and you feel good, there is no reason to complain to the gynecologist. If they ended much earlier or vice versa, they were very late, it is better to go to the doctor.

Symptoms of a healthy uterine contraction:

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

Any of these symptoms can be strongly felt for the first 7 days after delivery. At the end of the 6th week of your motherhood, they should stop.

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

Eight days have passed since the birth, and the pills still have to be taken? This is not normal, go to the gynecologist, let him check you for pathology.

Rapid uterine contraction

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

part of the lochia did not come out, lingering inside the organ, which is fraught with suppuration and inflammation (after all, do not forget that these are nothing more than blood clots, the remains of the placenta and endometrium, and even the waste products of your baby),
problems with lactation: accelerated contraction of the uterus can "cut" the amount of milk produced by the body, as well as change its composition, because of which the baby may even refuse mother's sisi,
the risk of getting pregnant again increases, and for your body it would be a shock, since the uterus has not yet recovered in fact.

In general, if you notice that there is no discharge too early - think not about the return of sexual life (no matter how much you and your husband would like it), but about consulting a gynecologist.

Well, so that such “accelerations” do not occur, increase uterine contractions. It’s not difficult: follow the 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 newly-made dad “serve” the night watch for at least a couple of weeks), walk in the fresh air. In general, you do not need any pills or “weed”.

Too slow uterine contraction

If an accelerated contraction of this organ is rare, then a protracted one, unfortunately, is a frequent visitor to young mothers. How to accelerate the renewal of the uterus and quickly restore your body? Everything is elementary. Firstly, consult a doctor, let him rule out pathologies. Secondly, do not be lazy - a specialist will surely advise exercises, as well as herbs.

How can official medicine help you?

If immediately after the birth (the first or third day) you don’t have lochia and there are no unpleasant sensations from the bottom of the abdomen, similar to contractions, then for some reason the uterus is not contracting. Her fate should be decided by the doctor: only he knows what will help you better, pills or injections.

Oxytocin

This artificial hormone will help normalize lactation, severe bleeding, and also accelerate the renewal of the uterus. Often it is prescribed in the form of injections, in especially difficult cases (for example, after a cesarean) - in the form of droppers.

Uterine oxytocins

Preparations from the same group, but with pharmacological additives that enhance or weaken the action of the central substance. These are: hyfotocin, dinoprostone, ergotal, pituitrin. They are prescribed both in tablets and in 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" drugs

Although these are seemingly harmless “weeds”, you should not prescribe them to yourself (or trust their appointment to your mother or neighbor). Any treatment, even folk, must be approved, and even better - prescribed by a doctor.

White lamb

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

Nettle

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

Shepherd's bag

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

blood red geranium

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

Yarutka field

Pour 2 tablespoons of the plant with 1 cup of boiling water overnight. Drink 5 times a day, 1 teaspoon.

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

Massages

Sometimes in the hospital, the doctor can make special stimulating strokes on the belly of the woman in labor. Their purpose is to stimulate the work of 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 women in childbirth like “sweet white granules” first of all not because of the pleasant taste, but because they do not contain chemical and synthetic substances, helping the uterus to contract qualitatively, and also mobilizing all the forces of the body for postpartum recovery.

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

Uterine Contraction Exercises

If the doctor gave the go-ahead, then even from the first day after childbirth, you can begin to perform simple but very useful exercises that will help the uterus contract properly. These exercises do not take much time, but the sooner you start doing them, the faster the uterus will recover and shrink, and the lower the risk of a long 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 unbend your legs at a calm pace. It will be enough 10-12 times for each leg.
Also lying on your back, straighten your legs and stretch your socks towards you.
Periodically tighten and relax your toes.
A good positive effect is provided by special breathing exercises. And again you need to lie down on the floor, bend your legs at the knees. Breathing is even and deep. While breathing, raise the abdominal wall on the inhale and lower on the exhale. You can help yourself with your hands, making sliding movements to the pubic bone from the navel.
On exhalation, squeezing the pelvic muscles, pull the navel as close to the 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 gym ball and find a non-slippery surface. Sit on a fitball, squeeze your intimate muscles and, without relaxing them, alternately raise your legs, holding it on weight for 10-15 seconds.
Sitting on a fitball, perform circular movements with the pelvis in both directions. You can also swing in different directions.

Here is such a gymnastics for contraction of the uterus. However, these exercises are contraindicated after suturing, as you will first need to wait for their complete healing.

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. Assessing the speed of the process, one can characterize the effectiveness of the recovery of the woman in labor as a whole. Thus, delayed involution is fraught with the development of difficulties in the postpartum period. Special exercises for uterine contraction after childbirth can improve the tone of the pelvic floor muscles, quickly return to shape and thereby prevent complications.

Immediately after the birth of the child, the uterus weighs about 1 kg. In just a few days, on average for a week, its mass is halved, and after 1-1.5 months it returns to the previous indicator, on average, 50 g. This is achieved due to normal contractile activity, constant uterine tone.

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 from the remnants of the membranes, placenta, and blood. They help to heal the wound faster at the place where the placenta was attached.

The large weight of the fetus, polyhydramnios, multiple pregnancy, complications in childbirth sometimes lead to the fact that the uterus contracts slowly or does not happen at all. Then there are complications. Lochia stagnate, accumulate, pathogenic bacteria multiply in them. The risk of developing endometritis, myometritis, peritonitis increases.

Such subinvolution or hypotension and atony are treated medically with the hormone oxytocin. Mandatory in this case is the exercise to reduce the uterus. And with a normal postpartum period, special gymnastics allows you to speed up the recovery process, ensure an adequate outflow of lochia and prevent possible complications.

Exercise also helps to improve intestinal motility, thereby preventing constipation. Separate exercises effectively work out the lower limbs, prevent the development of varicose veins. Simple gymnastics as a whole significantly improves the course of the recovery period.

Execution conditions

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

In such cases, exercises to quickly contract the uterus after childbirth are allowed after 1-2 weeks, usually when the stitches are removed. But there are exercise therapy complexes that are allowed already 6 hours after the completion of the caesarean section. They will include proper breathing, turning in bed, stroking the abdomen, coughing while maintaining the suture.

Before doing any exercise, you should first ventilate the room. It is better to train after feeding the baby, a surge of oxytocin during nipple stimulation will provide an additional positive effect on uterine contraction. After classes, it is possible to increase the outflow of lochia, so it is imperative to follow the rules of the hyena in the postpartum period.

The intensity of gymnastics increases gradually. At the very beginning, these are minimal, sparing exercises aimed at improving blood flow, returning sensitivity. Any painful sensations signal that the load needs to be reduced, or even stop exercising and rest.

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

First week

Gymnastics for uterine contraction in the early postpartum period is as gentle as possible and is usually allowed even after a caesarean section or ruptures. It is necessarily combined with the early rising of the woman in labor. Walking, refusal of full bed rest are a necessary step, one of the types of physical activity of a woman in labor.

Improving and restorative gymnastics:

stroking;
socks;
leg flexion;
diaphragmatic breathing.

Stroking. Immediately after the birth, lying in the ward, light rubbing of 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. With light movements from top to bottom and further to the sides, rub.

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

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

Diaphragmatic breathing. This exercise engages the diaphragm, the muscle located between the abdomen and chest. This allows you to carry out a kind of massage of the internal organs, in particular the intestines, uterus. For a better understanding, you can put your palm on your stomach and try to fill it with air while inhaling. Exhalation is usually longer than inhalation, you need to breathe through the nose.

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

Second - third weeks

In this period, gymnastics for uterine contraction 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 the abdominal muscles;
side twists;
side twists;
Kegel exercises.

Side lifts. Lying on your side with bent knees, the pelvis rises. At the same time, the lower arm is wound under the head, the upper one rests on the bed at the level of the navel. Repeat 5-10 times on each side;

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

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

Kegel exercises. If the sensitivity of the vagina has returned, classes are held earlier, but only after the healing of tears or incisions in childbirth. You need to start with "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 divergence, overstretching of the rectus abdominis muscles, in medicine called diastasis. Such a defect can be removed only with the help of plastic surgery. Only at 4-6 weeks is it allowed to start pumping up the press.

Do not forget about simple morning exercises. Although it is not specifically aimed at contracting the uterus, it allows you to provide an energy boost for the whole day. Simple bends, arm swings, and light squats will get the blood pumping and tone the entire body.

Fourth - sixth weeks

Gradually, with the healing of the uterus, sutures, and the cessation of lochia, more intense and narrowly focused classes can be added. Previously performed exercises are improved, their intensity and number of approaches increase. For the best effect, you may need to work out the back.

By this time, women discover the prolapse of the walls of the vagina, or, even worse, the prolapse of the uterus. Enhanced exercise for uterine contraction after childbirth also acts as a prevention of such complications. One of the methods of treating such pathologies of modern medicine are special exercises that allow you to strengthen the pelvic floor and abdominal muscles.

How to raise the uterus after childbirth:

bicycle or scissors;
elevation of the pelvis;
hyperextension;
birch;
dog.

Bicycle or scissors. Lying on your back, raise your straight legs and make movements with them that imitate pedaling or crossing. Meaning in the tension of the lower abdomen. But after a cesarean section, the exercise is started no earlier than the complete healing of the sutures and with the obligatory control of the load.

Lifting the pelvis. Starting position: on the back, knees bent, legs slightly moved to the buttocks. As you exhale, lift the torso, pushing the 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 complicate the exercise by simultaneously raising your arms and legs.

Birch. Get into a pose, holding your hips with your palms. With the belly drawn in, perform a few strokes of the "scissors" type. Repeat 5-7 times.

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

It is important during this period to improve Kegel exercises by supplementing simple blinking or blinking with long squeezing. Classes are called "elevator" or floors, they allow you to touch not only the inner layer of muscles, but also the outer one.

For each situation, exercises for uterine contraction are selected. But heavy lifting and improper load distribution are not among them. It is important to consciously approach the performance of gymnastics, to 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 consult a doctor, what are the normal terms for uterine involution and possible treatment options for the pathology.

Features of uterine contraction after childbirth

A woman's body goes through many physical changes after childbirth while it returns to its pre-pregnancy state. Every woman for the entire period of pregnancy and childbirth 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 went, and whether there were traumatic factors. The contraction of the uterus after the first birth is faster and more effective. 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. Uterine contraction after repeated and third births may take a longer time, since with each pregnancy the tone of the uterus decreases and its ability to further normal contraction.

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

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 separation of the placenta, 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 in such a way that its bottom is at the level of the navel. Thereafter, most of the reduction in size and weight occurs in the first two weeks, during which time the uterus shrinks and settles 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 pain in the lower abdomen. Painful uterine contractions after childbirth may be most intense in the first three days, then the nagging pains should decrease.

The endometrium after childbirth and placental abruption is also quickly restored, so that by the seventh day there are already all layers in the endometrium. 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 halved, 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 childbirth, a large amount of red blood in the contraction stage flows from the uterus. After that, the volume of vaginal discharge decreases rapidly. 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 as important as the fact that the number of lochia should become smaller and smaller, and the color should change from red to white. Red or bloody lochia come out within three to four days, and gradually their color changes to a brownish red, with a more watery consistency. Over several weeks, the amount of discharge continues to decrease, and eventually it becomes serous (lochia alba). The time period 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 the state that it was before childbirth. By the end of the first week, the external os closes so that 1 centimeter remains.

The vagina also regresses, but it does not fully return to its previous size. Reduction of increased vascularization and edema occurs after 3 weeks. At this time, the vaginal epithelium goes through the stage of atrophy. Fully vaginal epithelium is 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 much improvement over the next few months. Muscle tone may return to normal, depending on the degree of damage to muscle, nerve, and connective tissue. But all these changes can also contribute to poor uterine contractions after childbirth. In this case, there are still prolonged spotting and slow involution of the uterus, when by the end of the second week after childbirth the uterus is still palpated above the womb.

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

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

The consequences of poor uterine contraction after childbirth can be very serious - after all, insufficient compression of the vessels can cause postpartum hemorrhage. If the uterus has not contracted enough, then hypotension may develop, which leads to significant bleeding. If for some reason the uterus has not contracted at all, then bleeding continues after separation of the placenta and this can be fatal, since it is very difficult to stop such bleeding. Complications can occur at the stage of the early postpartum period and late. 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 violation of uterine contractions after childbirth

Since the long process of uterine involution leads to a pronounced pain syndrome, many women are wondering how to accelerate uterine contractions after childbirth? First of all, you need to tell the doctor about all the symptoms so that he carefully examines the uterus and excludes all dangerous postpartum complications. If there are no contraindications, then different methods can be used to better contract the uterus.

How to relieve pain during uterine contractions after childbirth? If there are pronounced pain sensations that cannot be tolerated, then you need to take only those painkillers that will not harm the child if the mother is breastfeeding. Paracetamol or ibuprofen can be used for this purpose. These are the means that are allowed in children's practice, so they can also be used by a nursing mother.

All methods of uterine contraction after childbirth can be divided into physical and medical. Physical methods can be very effective, not only in contracting the uterus, but also in strengthening all the muscles of the pelvic floor. To this end, use a set of exercises that can be performed at home.

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

Bent Knee Exercises 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. Raise one knee and press it against your stomach, holding it with both hands. Hold this position for 15-20 seconds and then release. Repeat this process with the other leg. Change 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 take your hands to the side. Take a deep breath and lift your buttocks off the floor a few inches. Hold this position for a few seconds. Repeat this process five times to increase the strength of the pelvic muscles.

Oblique crunches

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

Gymnastics after childbirth for uterine contraction can be limited to simple tilts of the torso to the side, a windmill and a few squats. Over time, the number of exercises is gradually increased if there is no reaction from the uterus and abdomen.

Postpartum uterine contraction massage helps reposition the uterus and improve circulation, and may even help get the uterus back in shape after childbirth and increase fertility. A woman can perform such a massage on her own. To do this, gently massage the area between the navel and the 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.

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

To make sure you're doing uterine massage properly, ask your obstetrician, nurse, or midwife to demonstrate this before you try it yourself. If you're worried that the massage isn't working, or something might be wrong, see your doctor right away. A woman can also make an appointment for an abdominal massage, which includes a uterine massage as part of her treatment.

Preparations for uterine contraction after childbirth can be used in the delivery room in the form of injections, or used later in tablet forms. To do this, use the so-called uterotonics - drugs that stimulate the contraction of muscle fibers of the myometrium. These include oxytocin, prostaglandins, ergometrine preparations.

Postpartum oxytocin for uterine contraction is used by all women to actively manage the third stage of labor. Oxytocin promotes rhythmic uterine contractions, can stimulate active uterine contractions, and has vasopressive and antidiuretic effects. May be used to control postpartum hemorrhage or hemorrhage. At birth, a very small amount of oxytocin causes 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 milk alveoli and facilitates breastfeeding with milk. It is administered intravenously on glucose, the total dose should not exceed 5 units for the induction of 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 normally be combined with a prostaglandin to stimulate uterine contractions. Oxytocin is contraindicated in conditions where there is a uterine scar from major uterine surgery.

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

Ergometrine and methylergometrine cause rhythmic uterine contractions, but with higher 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 (im) micrograms can cause the uterus to contract and thus prevent bleeding after childbirth.

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

Ergometrine is contraindicated in severe cardiovascular disease, impaired pulmonary, hepatic and renal function, sepsis and eclampsia.

No-shpa for uterine contraction after childbirth is used only as an anesthetic. Since uterine contraction 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.

Folk methods of treatment

Folk remedies for uterine contraction after childbirth are used very widely. In addition to medication, 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 with uterine contractions and relieve postpartum cramps.
Sleeping face down: You can try lying face down with a pillow under your stomach. This will help you get rid of the pain.
Hot water treatment is the best way to reduce lower abdominal cramps as it relaxes the contracted 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 a sharp spasm. Nettle for uterine contraction after childbirth helps not only in uterine contraction, but also reduces spotting after childbirth. To do this, you need to steam the dioica 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 grass and steam it in a liter of water. You need to take a tablespoon every three hours, then you can only three times a day.
A tincture for uterine contraction after childbirth is used with white rice. To do this, boil rice in unsalted water and take infused water from this decoction twice a day. This water soothes the stomach area, improves digestion and prevents constipation.
Tea for uterine contraction after childbirth can be made with individual herbs or combined, making sure that the baby does not have allergies.

Ginger is an anti-inflammatory, as well as an excellent astringent and antiseptic, which prevents pain and cramps after birth, relieving pain in the abdomen and hips. 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 take this tea twice a day.

Fennel seeds also have anti-inflammatory and analgesic properties that help relieve post-pregnancy pain. 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 the lemon juice squeezed from two lemons. Drink it twice a day to boost your immune system and it also helps in relieving crampy pain from active uterine contractions.

Peppermint has sedative properties that help relieve stomach pains and postpartum headaches. 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 twice a day, which reduces abdominal pain and cramps.
Chamomile helps relieve pain due to uterine involution. It 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 an oil mixture, take five drops of lavender oil, ten drops of cypress, 15 drops of peppermint oil, and one drop of jojoba oil. To massage, place your hands on the navel and move in circular motions over the entire surface several times.

Homeopathy for uterine contraction after childbirth is also widely used. The choice of remedy is based on individualization theory 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 the treatment of pain and contraction of the uterus, but also the elimination of the underlying causes and individual susceptibility. With regard to therapeutic treatment, there are several means for treatment. For an individual choice of drugs and treatment, the patient must personally contact a qualified doctor. There are the following tools:

Caulophyllum - the drug is used for strong and early contractions of the uterus, which are accompanied by spasmodic and severe pain. After the pain, there may be sensations as if a needle is inside.
Cimicifuga is used to treat women with great sensitivity and intolerance to pain. Especially effective for pain in the pelvis from the hip to the thigh, chest pain with predominant localization on the left side.
Agaricus mousse - this remedy covers the spectrum of most complaints after childbirth.
Arnica montana - soothes the muscles of the vagina and uterus, gives a great feeling of relief and comfort after childbirth. Will absorb excessive spotting and cause maximum repair of damaged nerve tissue.
Staphysagria - the drug is an excellent tool for restoring the uterus, and its contractile functions, when a child is born after a caesarean section.
Helba after childbirth for uterine contraction is considered a very good remedy, which also stimulates lactation. This remedy is a plant that is grown mainly in the countries of the East. But its seeds are available for sale. To reduce the uterus, it is enough to take three seeds of this plant every day. It does not give side effects and can be taken by almost all women.

Physiotherapy after childbirth for uterine contraction can be used in the form of hydrotherapy and reflexology. Hydrotherapy is 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 a massage of this area.

Reflexology is the process of applying pressure to specific areas of the legs to relieve pain or problems elsewhere in the body. The theory suggests that the legs represent a map of the body. Stimulation of the nerve endings sends messages to the affected areas and releases endorphins and monoamines that control pain. It 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.

The contraction of the uterus after childbirth takes from three days, when the uterus contracts most intensively, and up to two months, when there is a maximum recovery of both size and function. At this time, a woman may feel a pulling pain, which is considered normal at this time. There are many ways to return the condition of a woman, which was before childbirth - from gymnastics to folk remedies, and all this can be used in the absence of contraindications.