Healthy expectant mothers learn to do maternity exercises. In order to make it easier for expectant mothers to give birth during pregnancy, they will do some maternity exercises to exercise, which will also help the healthy development of the fetus. Let's see how healthy expectant mothers learn to do maternity exercises.

Healthy expectant mothers learn to do maternity exercises 1 With the increase of pregnancy months, the stomach gradually bulges, which makes the body center of gravity move forward, and the muscles of pregnant women's back and waist are often in a state of tension.

In addition, the compression of the enlarged uterus on the lumbar nerve is also the cause of low back pain. Proper exercise is very helpful to relieve this symptom.

The moment of expectation is getting closer and closer. With the increase of the number of months of pregnancy, the stomach gradually protrudes, which makes the body center of gravity move forward, and the muscles of the back and waist of the expectant mother are often in a state of tension.

Suitable for sports: gymnastics, yoga during pregnancy.

At this time, the purpose of exercise is to stretch and exercise, mainly with a little slower gymnastics.

Sit on the mat, bend your legs, lie flat and gently twist your pelvis. These exercises can strengthen the flexibility of pelvic joints and waist muscles, not only relax pelvic and waist joints, but also soften the muscles at the exit of birth canal and exercise the lower abdominal muscles.

The time of each exercise is about 5- 10 minutes. In addition, yoga during pregnancy is very helpful to adjust breathing during childbirth, and some chess activities can play a calming role.

When pregnant women take part in sports, they should try to take a walk instead of running, lifting weights, playing basketball, football, badminton and table tennis. These exercises not only consume a lot of physical strength, but also stretch back, bend over and jump too much, which is easy to cause abortion.

Expectant mothers near the expected date of delivery gain weight and have a heavy physical burden. At this time, they must pay attention to safety in sports. In line with the principle of being conducive to childbirth, you must not be too tired.

During exercise, it is very important to control the intensity of exercise: the pulse does not exceed 140 beats/min, the body temperature does not exceed 38℃, and the time is 30-40 minutes. Don't stand, sit for a long time or walk for a long time.

Stretch the pelvis, sit cross-legged on the hard bed, put your hands on your knees, keep your back straight, and press your knees against the bed with your hands every/kloc-0 breath. When pressing, press hard slowly and try to keep your knees close to the bed surface.

Its function is to relax the pelvic joints of pregnant women and stretch pelvic muscles and ligaments, which is conducive to delivery and the smooth passage of the fetus through the pelvis.

Healthy expectant mothers learn to do maternity exercises. 2 How do expectant mothers do maternity exercises?

Foot movement

Through the activities of toes and ankles, you can increase blood circulation, exercise foot muscles and prevent foot fatigue. Do it for 3-5 minutes at a time.

Sit in a chair or beside the bed, with your legs perpendicular to the ground and your legs together and flat on the ground.

Stand on tiptoe hard, wait for a breath, and then recover.

Put one leg on the other. Slowly move your thighs and toes up and down, and then change your legs.

sit cross-legged

It can relax the joints and stretch the pelvic muscles, so that the baby can pass through the birth canal smoothly during delivery, and it can be done for about 10 minutes each time.

Sit on the bed and roll your feet. Keep your back straight, look straight ahead and put your hands on your knees.

Press your knees down to the bed with your hands every time you breathe. Repeat. 3。 Torsional pelvic movement:

Lie on your back on the bed, with your legs at a 45-degree angle with the bed and your knees together.

Knees together drive the thigh to swing left and right. When swinging, your knees seem to be drawing an ellipse, so you should move slowly and rhythmically. Keep your shoulders and feet close to the bed.

The left leg is straight, the right leg remains unchanged, and the knee of the right leg slowly falls to the left.

After the knee of the right leg returns to its original position from the left side, it falls to the right side. This method is carried out by exchanging legs.

Abdominal arch movement

Lie on your back on the bed with your legs slightly bent at a 45-degree angle to the bed.

Place your palms and soles flat on the bed surface, arch your abdomen, and then put it down for a while.

Repeat 8- 10 times each time.

The function of this exercise is to relax the pelvis and waist joints of pregnant women, increase abdominal strength and help expectant mothers put pressure on their abdomen during childbirth.

Do maternity exercises in a few months.

Don't do maternity exercises in the first three months of pregnancy. During this period, exercise as little as possible to avoid miscarriage. Generally speaking, the best time to do maternity exercises is the second trimester, because the fetus is relatively stable after 4 months of pregnancy. Pregnant mothers should be careful not to feel too tired when doing maternity exercises. They should have a proper rest halfway, preferably half an hour to 1 hour every day.

In the third trimester of pregnancy, pregnant women can't stay active, and maternity exercises can still be done, but it is necessary to avoid premature delivery caused by too long and too strong maternity exercises.

In addition, when doing maternity exercises, expectant mothers should give themselves enough preparation time, and then walk slowly to gradually increase the number and intensity of exercise. If they feel bloating or any discomfort, they should stop immediately. If the discomfort does not subside after rest, they should see a doctor immediately.

Benefits of Obstetric Practice for Mothers and Fetuses

Maternity exercises can enhance the strength and flexibility of expectant mothers' bones and muscles, prevent low back and leg pain caused by weight gain, and relax the waist, pelvis and muscles. Maternity exercises can also make expectant mothers feel comfortable and emotional, and make physical and psychological preparations for the baby's smooth delivery.

Learning maternity exercises can also help expectant mothers learn how to control their bodies, enhance their self-awareness and increase their vitality. Jumping maternity exercises can also relieve symptoms such as low back pain during pregnancy, leg cramps, constipation, shortness of breath, etc., and can also restore body shape faster after delivery. Expectant mothers can also increase the oxygen supply of the body, make enough oxygen enter the blood of the fetus, promote the metabolism of the fetus, and accelerate the formation of fetal tissue function.

The gently shaking rhythm of maternity exercises is a kind of comfort for the baby, which will make the baby feel comfortable and safe, and it is a good prenatal education method.