In fact, as long as you pay attention to the amount of exercise and do some gymnastics suitable for pregnant women, it is of great benefit to pregnant women.
Walking is just a kind of physical exercise, but doing gymnastics can activate all muscles and increase muscle strength, which can not only reduce the discomfort of waist, back and legs caused by body shape changes during pregnancy, but also accumulate strength, which is conducive to natural delivery. At the same time, it can also lay the foundation for rapid recovery of body shape after delivery.
Action 1:
Stand with your feet about 80 cm apart, raise your arms horizontally, inhale and exhale, and bend your upper body slowly to the left. After bending to the limit, hold the calf or heel with your left hand, straighten your right arm as far as possible, keep your arms in a straight line as far as possible, and keep your eyes on the fingertips of your right hand. Hold 10 second, breathe naturally, slowly return to the original position, and then do it again on the other side.
Efficacy: This action helps to strengthen the flexibility of waist muscles, back muscles and external oblique muscles.
Action 2:
Stand with your feet together, adjust your breathing, bend your right leg, grab your right ankle with your right hand, and stick your right foot on the inside of your left thigh as much as possible. After standing firm, put your hands together on your chest and inhale. If you are unstable, you can also stick your right foot on the inside of your left calf or knee.
Efficacy: This action can help to enlarge chest, promote deep breathing, increase vital capacity and strengthen leg strength and balance.
Action 3:
Sit down, keep the cervical spine, spine and lumbar spine upright, and retract your legs to your thighs in a straight line, with your feet facing each other, your thumb and forefinger facing each other, and the other three fingers straight and relaxed, naturally placed on your knees with your palms facing up.
Efficacy: This action can help calm breathing, absorb oxygen to the maximum extent, relax thoughts, improve blood circulation, and achieve harmony and balance of mind, body and spirit.
Action 4:
Sit down and spread your legs as far apart as possible. Shoulders open and sink, hands droop naturally, slowly twist the upper body to the left, support yourself with your hands in front and back of your body, twist your head with your body and look forward.
Efficacy: This action helps to soften the leg ligaments and move the spine and cervical vertebrae.
Action 5:
Stand with your feet about 1 m apart, with your shoulders relaxed and your back straight. Adjust your breathing and put your hands together on your chest. After inhaling, slowly squat down when exhaling slowly, and try to keep the upper body vertical to the ground.
Efficacy: This action helps to strengthen thigh muscles and knee joints, tighten buttocks and strengthen uterine bone muscles.
Action 6:
Lie on your back with your arms at your sides. Inhale, bend your knees, and keep your heels close to your hips; Exhale, slowly raise your body and tighten your hip muscles. Hold 10 second and slowly lower your body back to the supine position.
Efficacy: This action helps to strengthen leg muscles and ankles.
Action 7:
The right leg sits on the left leg, triangular, and the shoulders are open. Adjust your breathing, put your left arm vertically behind you, your right arm vertically behind you, and lock your fingers behind you.
Efficacy: This action has a good effect on correcting back and shoulder skew, expanding chest, strengthening arm muscles, and flexing wrist, elbow and shoulder joint.
Action 8:
Knees apart, feet opposite, kneeling on the ground. A soft cotton pad on the chest can make you more comfortable, and the second is to make the baby safer. The upper body is pressed down, the hands are crossed, and the elbows are supported on the ground. The whole chest is placed on the pad and the head is resting on the back of the hand.
Efficacy: this action can relax the muscles of the waist and abdomen and help the fetus in the abdomen to locate correctly.
In the whole exercise process, the most important thing is to focus on the uterine musculature. Only by improving the strength here and making this muscle soft and firm can we help mothers give birth smoothly!
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