How to do yoga ball midwifery for pregnant women Yoga ball midwifery refers to constantly moving the expectant mother's body with a soft and elastic ball to relieve pain and discomfort.
Generally speaking, in this way, women can choose a more comfortable posture to give birth, and babies can also take a better posture to descend or rotate, thus effectively relieving labor pain and shortening production time.
This new delivery method can improve women's breathing, hone the ligaments of pelvic muscles, make women more powerful, make their bodies more elastic, bear the great challenges brought by delivery, and prepare their bodies for pregnancy. When the delivery begins, the female body will have enough endurance, toughness and elasticity, and the delivery will become very smooth.
1, the uterine contraction gap begins to move.
When women have regular pains and contractions, they choose to ride on the delivery ball at intervals, shake their bodies back and forth with the ball, and complete the movement of the delivery ball with the help of medical staff, thus relaxing the pelvic floor muscles and relieving the nerve pain at the perineum.
2. Multi-party cooperative delivery
When the delivery officially begins, the parturient should adjust her body position, breathe reasonably, exert herself scientifically, cooperate with and accept the help of the midwife, and finally give birth smoothly.
3. Swing the pelvis up and down
Support your body with your hands and knees, with your head and torso at the same level. Tuck in your abdomen and hold it for a few seconds while gently shaking your back. Then relax the abdomen and back, lower the back, try to keep the back level, and repeat the above actions. This can strengthen the waist muscles and help relieve back pain during childbirth. You can also do a similar action against the wall: stand up straight, close to the wall, and try to make the lower part of your waist and hips close to the wall.
4. You can slide on the wall
Stand with your back against the wall, feet apart, shoulder width apart, and slowly slide down against the wall to a sitting position. Hold this sitting position for a few seconds, and then slide to stand. Repeat this action 10 times. This action helps to open the pelvic orifice and give the fetus more space to enter the birth canal. In order to reduce the pressure on the knees, you can put a small ball on your back to reduce the resistance during the sliding process. You can do this without leaning against the wall. You also need to keep your back straight and your feet shoulder-width apart.
Actions that pregnant women often do when practicing yoga 1? Get down? Train the pelvic floor muscles of pregnant women for similar sports. You can spread your legs shoulder-width or slightly wider, with your toes facing outwards (so that you can squat down), and then slowly squat down. Another action is: spread your feet a little and squat completely. Then put your hands on the inside of your knees, put your hands together on your chest and push your arms out. However, after 36 weeks, the abdomen is overweight, or after 32 weeks, the fetal position is still not correct, so it is not suitable for people suffering from hemorrhoids to do full squat. They can sit on mats or yoga bricks and do exercises.
2, practice more yin, imagine the feeling of a little urine tolerance (but don't really hold your urine ~), which can prevent postpartum urine leakage and relieve perineal tear during childbirth.
3. Pelvic tilting action. The easiest way is to stand, stick the whole body on the wall, and turn the tailbone forward as far as possible, that is, try to spread the originally suspended lower back slowly on the wall. This can relieve the low back pain of pregnant women ~
4. Stand against the wall. I especially like one-legged balancing action, and I can hold the wall with one hand or one foot.
5. Chest enlargement is the best way to breathe. Bellows breathing (rapid exhalation) is not suitable. Breathing through the left and right nostrils is very good, which can purify the nervous system and help to concentrate on meditation. Purifying breathing, inhaling deeply from the nose and exhaling deeply from the mouth can relieve physical and mental fatigue and stress. This kind of breathing is also very good, and can also be used in labor pains.
6, afraid of cramps in the middle of the night, you can do calf stretching before going to bed, and usually add more calcium.
Precautions for pregnant women practicing yoga 1. Everyone's situation is different. It is best to arrange appropriate exercise after consulting an obstetrician.
2, the back bending action will put a lot of pressure on the lower back of pregnant women, which is more fragile. Don't do this.
3. When pregnant women are standing, they should always remind themselves that their feet are parallel to avoid the external eight-array method causing greater burden on the lumbar spine.
4. In case of dizziness, nausea or fatigue during exercise, pregnant women should stop immediately.
5. It is best to choose a yoga studio with smooth air circulation, which is beneficial to the physical and mental health of the mother and fetus. Pregnant women should go to the hospital for examination in time if they have abdominal pain or vaginal bleeding.
6. When pregnant women practice yoga, the dress should be loose and comfortable, and the shoes should be light and fit.
7, after the second pregnancy is not suitable for yoga posture, because it will oppress the big blood vessels.
8. Pregnant women's abdominal muscles are under great pressure, and the action of abdominal training will cause a greater burden, and even cause the rectus abdominis to crack, which will reduce the support of the lower back. Landing on the abdomen is absolutely not allowed. When practicing breathing, make full use of the possible breathing space, but don't emphasize abdominal breathing, and don't especially contract the abdomen.
9. When pregnant women do yoga, the heart rate should not be too fast, and it is advisable not to exceed the maximum heart rate. Maximum heart rate =(220- age) *60%.
10, when pregnant, women's abdominal bulge has narrowed the chest, and handstand will press the chest more.
1 1, during pregnancy, hormonal changes will secrete more relaxin, which will make pregnant women softer than usual. Don't overstretch when doing actions, or you will get hurt easily.
12, deep twisting action should also be avoided. You can only do simple rotation of shoulders, neck and upper chest.