1, squat down
According to the different physical conditions of each pregnant mother, the scope of squatting is also different. It's best not to squat too low, and then let your back rest on the wall or let your husband be beside you. There is a support point to prevent falling!
A friend of mine entered the delivery room earlier, and the baby didn't work hard. He did 20 squats that night and gave birth the next day!
2, Kegel exercise (in fact, urination contraction anus)
The main purpose is to exercise pelvic floor muscles, control the contraction of urethra, bladder, uterus and rectum, and contribute to prenatal and postpartum recovery. It can also effectively shorten the labor process. So you can hold your breath when you want to pee.
Continue to tighten, count from 1 to 4, then relax, and repeat 10 times, three times a day.
3, some midwifery actions, such as
1, sit up straight against the wall and sit cross-legged with your feet (it will be more comfortable to put a towel under your ass).
2. Relax your body by adjusting your exhalation and inhalation.
And make adjustments according to your own tolerance, and never force yourself to do actions that you can't achieve.
4. Just walk more, and then adjust your breathing to achieve the effect of doing yoga while walking.
Take a deep breath for three times and exhale for three times. You can step up and speed up your pace according to your physical condition!
They are all very practical dry goods, and I feel that squatting is actually the most effective! It depends on which sport suits you best! Good luck with your pregnancy ~
Exercise pregnant women in the late pregnancy to help them give birth naturally.
Pelvic activity preparation for delivery
1.Duckwalking: When squatting, the distance between the feet is subject to the most comfortable posture of the pregnant woman, and the palm touches the ground as an aid to ensure safety, and the upper back is straight and walks forward.
2. Kneeling posture assists hip extension: both hands assist support, and the hips are forced.
2. Hip-high quadruped crawling: raise your hips as much as possible.
Assist squat to prepare fetal position
Auxiliary Squat: The height of the chair should not be lower than the knee height.
Squat can increase the width of pelvis; Promote the baby's head to have more space to descend to the pelvic cavity.
The above four movements can be exercised every day and each movement can be done 12- 15 times. It can not only help pregnant women to give birth, but also improve symptoms such as dyspnea and insomnia in the third trimester.
The success of delivery is mainly related to fetal position, fetal head size and fetal weight. The exercise that is conducive to natural delivery mainly advocates strengthening the "levator ani" exercise, which lasts 10 minutes each time, only three or four times a day, and persistence will be effective.
Eat reasonably and exercise reasonably. Adults and children should not grow too much. The older a child is, the harder it is to give birth. Pay attention to raising the fetus at the beginning of pregnancy. When the fetal image is stable, you can add some aerobic exercise. Walking, yoga and swimming are all good. After that, you can practice Lamaze breathing, so that expectant mothers will not panic when the pain comes, and adjust themselves according to the breathing requirements of different periods, which can alleviate some pain. Every time I see or hear the mother-to-be crying and screaming during childbirth, I feel that it is not fully prepared. I have experienced it personally, and I hope it will help everyone.
Yoga during pregnancy improves hunchback+helps to give birth naturally.
Yoga during pregnancy improves hunchback+temperament+long fetus doesn't feel fleshy. With the increasing size of the abdomen, the body is much heavier than the core before pregnancy. I usually use yoga during pregnancy.
Relaxing and stretching the body will also increase some self-respect and make the body lighter.
Relax during pregnancy and improve your posture.
For the improvement and relaxation of pregnant women's posture, everyone's body can accept different degrees, and our actions are not necessarily in place. But don't be discouraged!
I believe that every persistence and change will make a little progress than the original body, and you will win.
How to improve your posture at home?
Maternal yoga, many babies may feel inexperienced and don't know how to practice at home.
I want to sign up for a yoga class on maternity, which costs at least 800 yuan an hour. I feel very distressed myself.
φ 1, prepare a yoga mat.
Φ 2. Take off your socks and shoes and stand firm.
φ3, comfortable fitness clothes and pants
Φ 4. Do not eat for 30S- 1 hour before exercise.
According to your own needs, find a suitable maternity yoga course.
After pregnancy/before kloc-0/2 weeks, the risk is very high, so don't rush to exercise. If you practice at home, you must have a yoga foundation before pregnancy, and you can practice according to your physical feelings. As time goes by, the abdominal pressure in the middle and late pregnancy is getting bigger and bigger, and low back pain often occurs. Yoga that soothes the back can help you relax and improve your sleep in the second and third trimester of pregnancy.
Common yoga moves: getting off the dog, baby, stretching the cervical spine, stretching the calf, blowing the trees around, pelvic activities, spinal activities, etc.
Seriously completing every movement is really helpful for small changes in posture. The whole person feels relaxed and comfortable. Be a tall and straight baby!
Accept the imperfect self, and every little progress in physical exercise is the biggest reward for yourself.
First of all, we must understand how to exert strength in the production process, and the core strength is strong, which helps to exert strength. Second, we should do hip and leg training to make the lower body stronger. Third, we should train pelvic floor muscles to help improve the strength of contractions. Doing these three things well is helpful to the natural delivery, but it is not absolute, because everyone's tolerance for pain is different. If you can't stand the pain, your strength will naturally be much weaker, and it will not be easy to give birth naturally. There is also fetal position, which is a big congenital condition that directly affects natural production!
Pregnant women should get the doctor's permission and exercise guidance before starting exercise, because pregnant women are a special group. We should make sure that there is no health condition that will limit their activities, and then consider what exercise it is feasible for pregnant women to do. Because of the particularity of the group, exercise has certain risk factors for pregnant women.
Aerobic and physical training, such as brisk walking, elliptical machine, stationary bike and swimming, is recommended. Avoid jumping, trembling and touching. It is suggested that light to moderate intensity exercise should start with 15 minutes of continuous exercise and gradually increase to 30 minutes of exercise. Women who have already exercised can start from 30 to 40 minutes. Three times a week is generally recommended, and some women may be able to advance to five times a week.
Women will experience various physical changes during pregnancy, which may limit their ability to exercise. Generally speaking, the weight of pregnant women will increase by 1 1 to 18kg, which will exert extra pressure on the joints of the back, pelvis, buttocks and legs. With the growth and weight increase of the fetus, the center of gravity moves up and out. Changes in weight and center of gravity usually lead to waist discomfort and affect balance and coordination. Many women become more flexible during pregnancy due to hormone-related joint relaxation. Therefore, it is very necessary to properly carry out pelvic floor muscle, core training and weight-bearing training, such as Kegel exercise, bird dog style, squat and so on. Safe and effective exercise helps pregnant women maintain or even improve their cardiovascular and muscular adaptability. In addition, regular exercise can also reduce the occurrence of pre-eclampsia, low back pain, caesarean section, anxiety, nausea and leg cramps, and can control excessive weight gain.
To sum up, as long as it is reasonable, effective and safe exercise, it will be helpful to pregnant women, and the impact on their health is very important!
I think it varies from person to person. I gave birth to three children naturally, and soon gave birth to a second child. I don't know why, the fetuses are all the same weight. But I still need to walk more.
Walking more at ordinary times and climbing stairs in the third trimester are all helpful to production, or drinking more soup. You can drink chrysanthemum in the third trimester to help eliminate fetal toxicity and help with production.
It doesn't matter what kind of exercise you do. The main thing is not to spoil yourself. After work, you should exercise properly, take a walk and do some work within your power.