First of all, ankle movement.
The weight of the fetus is increasing day by day. In order to walk freely, pregnant women need to make their ankles flexible and strong. In addition, this gymnastics also helps to eliminate foot edema in the third trimester of pregnancy.
1, lie on your back.
2. Swing your ankle left and right 10 times.
3. Turn the ankle left and right 10 times.
4. Move the ankle back and forth and fully stretch and contract the achilles tendon 10 times.
Second, foot movement
1, put one leg on the other leg, then put it down, repeat 10 times, increase the height every time you lift 1 time, then change the other leg, and repeat 10 times.
2. Clamp your legs inward, close your anus, raise your vagina, and then relax. After repeating 10 times, put the calf on the thigh and repeat 10 times.
Third, abdominal muscle movement.
Exercise the abdominal muscles that support the uterus.
1, one leg bending, stretching, bending, stretching, left and right 10 times.
2. Bend your knees, lift and lower with one leg, lift and lower, left and right 10 times.
Fourth, the movement of pelvis.
Relax the joints and muscles of the pelvis to make it flexible, which is beneficial to the delivery.
1, bend one knee, and slowly lower the knee to the outside, about 10 times.
2. Bend your knees, swing left and right to the bed surface, and slowly relax, left and right 10 times.
Five, cross-legged exercise
Relax pubic symphysis and femoral joints and stretch pelvic floor muscles. So that the fetus can pass through the birth canal smoothly.
1, sit up straight, put your feet together, pull your hands to your body, and move your knees up and down like a butterfly flapping its wings. /kloc-0 0 times.
2. In the same posture, inhale and straighten your back, and exhale and lean forward slightly. /kloc-0 0 times.
Sixth, the posture of the cat
This is the exercise of vibrating pelvis, which can relieve low back pain. You can also exercise your abdominal muscles to better support your uterus.
1, get down, hands and knees apart.
2. Arch your back when inhaling and bend your head to the middle of your arm until you see your navel.
3. Return to the posture of 1 when exhaling, and lift the upper body forward when inhaling.
4. Exhale and sprinkle yourself until you get down. 1-4 Repeat 10 times.
Seven, wax blowing movement
Exercise abdominal muscles. Relaxed abdominal muscles can be restored after delivery.
Lie on your back, bend your knees and stand your fingers 30 cm away from your mouth. Think of your finger as a candle, and exhale forcefully to blow out the candle flame.
Eight, elevator movement
Practice contracting vaginal muscles.
The contraction and movement of hip and vagina muscles are the same, and the waist is raised like an elevator. Lift from 1 building "to the fifth floor" in five floors, hold it for 2-3 seconds on the fifth floor, lower the waist part of the fifth floor and exhale at the same time.