What does pregnant women gymnastics do 1. Leg activity.
Knees together, legs bent, turn left and right. Continuous alternating direction. Do it every morning and evening, with an average of five? 10 times is the best.
2. Foot movement
Find a comfortable chair and sit up straight. Keep the calf vertical to the ground, then straighten the instep, with toes down, and keep the knees, ankles and instep in a straight line. Alternate feet.
3. Waist exercise
Lie on your back and bend your knees. Palm down, naturally placed around the body, exhale at the same time, stand up. Keep moving, count to 5 when inhaling, and slowly relax your waist when exhaling.
Twist the waist
Stand up straight with your knees together, slowly put down your body and make a 45-degree angle to the left, and count 5 in your mind. Then go back to your original posture and lie down to the right. Repeat it several times.
5. Waist stretching
From the fifth month of pregnancy, the head is upturned and the back is slowly pressed down. Then bow your head and arch your back. This action is repeated five times.
6. levator ani exercise
Just like holding urine, tighten perineal muscles and anal muscles, relax after 5 ~ 10 seconds, and exhale. This action is repeated 10 ~ 15 times.
7. Cat posture practice
The body is crawling, and the hands and legs are waist-width. Just like a cat, tuck in the abdomen with its tail between its legs, exhale at the same time, lean forward the pelvis and arch its back slowly. After inhaling, slowly relax the abdomen, exhale at the same time, then look up and restore the original posture. Don't bend your elbow during the whole process.
8. Abdominal breathing
Sit cross-legged, put your hands on your lower abdomen and slowly stretch your back muscles. Exhale, relax your shoulders, then inhale through your nose, and exhale slowly through your mouth when you are full. Repeat it several times. When practicing, relax your shoulders and concentrate on breathing. /Put your hands on your knees, lean forward slightly, press your hands down on your knees and exhale, then straighten your upper body and inhale, while slowly keeping your knees in the same position as before. This action is practiced repeatedly.
What does pregnant women gymnastics do 1. Leg stretching?
Can effectively relieve the heavy feeling of the legs.
Decomposition: spread your legs back and forth, bend your front legs, straighten your back legs, and practice stretching your calves. The heel of the hind leg should be on the ground, the toe of the hind leg should be forward, the body should not be bent, and the hips should not be tilted.
Relax your legs
Conducive to blood circulation in legs, preventing leg edema, heavy legs and venous tumors.
Decomposition: the body is in a supine position, knees folded, one leg straight up and held high, and this position is maintained. Relax after tightening your toes, tighten again, relax again, and so on several times. Bend your knees again and slowly put your legs back in their original positions. Then change the other leg. Practice repeatedly.
Step 3: Leg activities
It can strengthen pelvic joints and waist.
Decomposition: knees together, turn left and right. Turn your legs, bend your legs, and turn out. Do it 5 ~ 10 times in the morning and evening.
4. Foot movement
Strengthen the foot muscles to withstand the increasingly heavy body and avoid ankle injuries.
Decomposition: sit in a backrest chair and keep your back straight, with your legs perpendicular to the ground and your feet on the ground; Then the instep is straight and the toes are down, so that the knees, ankles and instep are in a straight line. Do this action alternately with your feet.
sit cross-legged
It can relax the waist joints and stretch the pelvic muscles, which is helpful for the delivery.
Decomposition: sit cross-legged, keep your back straight, put your hands gently on your knees, press them with your hands every time you breathe, and repeat. Do it for 3 minutes in the morning and 3 minutes in the evening.
Steps to prevent low back pain in pregnant women gymnastics 1
Stand with your back against the wall. Keep your calves, hips, back and back close to the wall, and minimize the gap between your waist and the wall. If you have difficulty, you can move your feet forward to about 20 cm away from the wall.
Second step
Back against the wall, with your feet shoulder width apart. Keep your knees parallel to your toes, tighten your chin, lean against the wall and squat until your knees are half bent. Then slowly return to the original standing posture. Practice repeatedly.
Third step
Leave the wall, bend and straighten your knees, and massage your spine, kidneys and buttocks at the same time. The point is to bend over while exhaling. This can also be used as a breathing exercise during childbirth.
Fourth step
Spread your legs back and forth, bend your front legs, straighten your back legs, and practice stretching your calves. Pay attention to the hind legs and feet following the ground, the toes of the hind legs rush forward, the body can't bend, and the hips can't be tilted. This can effectively relieve the heaviness of the legs. Abdominal breathing exercise
Abdominal breathing is a necessary item during labor pains or childbirth. Sitting cross-legged can effectively relax the muscles at the bottom of pelvis (muscles around vagina, anus and urethra). People who have seen how pregnant women do gymnastics have also seen:
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