Rules of conduct/duration

These first exercises are mainly aimed at activating uterine regression, activating the postpartum flow and stimulating blood circulation in the pelvic floor area. The exercises should best be performed after breastfeeding. During breastfeeding the hormone oxytocin is released, which is responsible for the regression of the uterus.

This process of regression can be intensified with the appropriate exercises. From day to day, the uterus returns to its normal size, which can be seen by means of a palpation examination of the abdomen. If the process is delayed, a therapeutic prone position is recommended, in which the patient lies down on the bed with her belly in a standing position, so that the belly gets a little more pressure.

If the distance between the rectus diastasis (the area between the straight abdominal muscles) is greater than 2 transverse fingers, an abdominal bandage can be used to support the patient. The puerperium lasts for 6 weeks and is characterized by an accompanying postpartum flow and the strong regression of the uterus. The postpartum is highly infectious and is divided into several phases.

During this time, the mother should pay special attention to her own hygiene so that nipple inflammation or other inflammations caused by the postpartum can be avoided. During these 6 weeks, the mother should only follow the plan shown above and avoid strong abdominal exercises. Jogging, swimming and other usual sports should also only be resumed after the end of the postpartum period and, above all, should be clarified with the treating gynecologist.

After the postpartum period, at best, a regression course should be carried out. This is often offered by midwives and lasts 1-2 months. The mother learns extended abdominal and pelvic floor exercises, which she should do at home.

Exercises in regression gymnastics

Relaxation exercises for the lumbar spine, ISG and hips (especially relaxing after pregnancy) Quadruped position: Bridging: Supine position, arms laid down next to the body, shoulder blades pulled together, lumbar spine firmly on the support, lift pelvis (build bridge), tense pelvic floor Straight and diagonal crunches: Slide hands over thighs towards knees, move sideways past legs Knee bends and lunges All exercises should be performed moderately and should be completely individualized and modified. Before the regression gymnastics are performed, the physician should be consulted.

Supine position: Legs turned up and tilted to the right and left
Supine position: lift pelvis and lay down vertebrae one by one
Supine position: turn knees towards each other and roll them apart again

Tense the pelvic floor during exhalation (see above)
Press into the floor with hand and opposite knee and build up pelvic floor tension
Push thoracic spine to ceiling and let it sag