The movement of pelvis a,
1, stand with your feet back and forth, spread your hands horizontally, and slowly twist to the left while exhaling;
2. Inhale your fingers and exhale;
3. Inhale again, then exhale and twist to the left at the same time. At this time, the waist will also stretch and relax.
Ps: Twist your waist, 1 ~ 2 times or so. You can do it while watching TV. The key to exercise is to breathe evenly.
Benefits of swinging pelvic exercise: it can strengthen the flexibility of pelvic joints and waist muscles.
Second,
1, lie on your back with your legs upright and your knees together.
2, the shoulders are close to the bed, and the knees drive the thighs to swing left and right, like drawing a semicircle in the air with your knees, and the movements should be slow and rhythmic.
3. The left leg is straight and the right leg is upright.
4, the right leg knee slowly to the left.
5. After the knee returns to its original position from the left side, it falls to the left side. After repeating several times, do the same action with the other leg.
Ps: It is best to arrange the exercise time in the morning and evening, and do it 5~ 10 times each.
Benefits of promoting pelvic movement: besides relaxing the joints of pelvis and waist, it can also soften the muscles at the exit of birth canal and strengthen the muscles of lower abdomen.
Third,
1, lie on your back, with your back close to the bed, your knees upright, and your feet and palms flat on the bed.
2. The abdomen bulges upward in an arch shape, silently for dozens of times or so, and then returns to its original position.
Ps: It is best to choose the exercise time in the morning and evening, and do it 5~ 10 times continuously.
Warm reminder:
Exercise should be persistent in order to have the effect of helping students. So, you can't hold the expectant mother? Three days of fishing and two days of drying nets? Exercise with a good attitude. Remember to keep exercising every day and spend about 10 minutes every day!
However, we should pay attention to two points: adjust your breathing during exercise, inhale during exercise, exhale when you relax, and try to breathe through your nose; During exercise, if you find abdominal tension, stomachache or other uncomfortable symptoms, you should immediately stop and relax.
How often do you exercise pelvic floor muscles? Exercising pelvic floor muscles doesn't need any props, and there is no big body movement. It is also very closed and can be done anytime and anywhere. You can practice several times a day, but don't rush to do it too many times at first.
Do it three times a day, 3-4 groups each time, each group 10 times, that's all. With the continuous strengthening of muscles, you can gradually increase the number of exercises every day and extend the time to tighten the pelvic floor muscles every time.
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