1, early pregnancy movement
Generally, in the early pregnancy, the pregnancy reaction is more serious, but pregnant women can do appropriate exercise, which can not only make pregnant women change their mood, but also be very beneficial to the development of small fetuses.
(1) Practice sitting cross-legged: Sit cross-legged on the floor when you get up in the morning, put your hands lightly on your legs, and then push your knees down for a while, that is, let go of your hands. Press and release, and repeat this for 2 ~ 3 minutes. Benefit analysis: This activity can relax waist joints by stretching muscles.
(2) Pelvic torsion: supine, with the left leg straight, the right leg bent upward, the heel close to the hip, and then the right knee slowly falls to the left leg to twist the waist. Then, the right knee slowly falls to the outside, making the right thigh close to the bed surface. Practice from left to right alternately, and practice for 3 to 5 minutes before going to bed every night.
Benefit analysis: It can strengthen the flexibility of pelvic joints and waist muscles.
(3) Vibration pelvic movement: supine, bend your knees, and arch your back slowly upward. After recovery, it is still 10 second and then repeat; Then, the palms and knees hit the ground, the head sagged and the back arched. Then stretch your back while raising your head so that your head and back are on the same level, then raise your head so that your waist and back are arched, and finally your head droops and repeats.
Benefit analysis: The purpose is to relax the pelvic and lumbar joints, soften the muscles at the exit of the birth canal and strengthen the muscles of the lower abdomen.
4) Abdominal breathing exercise: Abdominal breathing should start from the lying position and be carried out in four steps: the first step is to inhale through the mouth and bulge the abdomen at the same time; Step 2, exhale through the mouth and contract the abdomen at the same time; The third step is to breathe skillfully with your mouth: inhale and exhale through your nose to make your abdomen bulge and contract; The fourth step is to do abdominal breathing exercises with music with breathing rhythm.
? 2. Exercise in the second trimester of pregnancy
Walking is the best exercise during the whole pregnancy, which can run through the whole prenatal education. But after the second trimester, you can do some other exercises besides that.
(1) limb movement: stand, with your hands horizontally extended to both sides, your limbs flush with your shoulders, and swing back and forth in circles with your whole upper limbs, alternating in size and amplitude; Stand, support your whole body with one leg, and the other leg is as expensive as possible (pay attention to support your hands with objects to avoid falling), and then repeat several times.
2) Stretching: Squat slowly after standing, not too fast, as far as you can; Sit cross-legged with upper limbs alternating up and down.
(3) Abdominal muscle activity: perform semi-sit-ups. Pregnant women lie flat, bend their knees, slowly lift their bodies from supine position to semi-sitting, and then return to supine position. This exercise is best based on my physical strength.
(4) Pelvic movement: pregnant women lie flat on the bed, bend their knees, raise their hips as much as possible, and then slowly fall down.
(5) Strengthen pelvic floor muscles: contract anus and vagina, and then relax.
? 3. Exercise in the third trimester of pregnancy
The third trimester is the most tiring period of the whole pregnancy, so pregnant women should give priority to rest. Physical exercise in this period depends on the situation of pregnant women themselves. In addition to walking, you can also exercise in the following ways, each time 15 ~ 20 minutes, at least 3 times a week.
(1) Walking: Walking is the best form of exercise for pregnancy. It is not restricted by conditions and can be carried out freely.
Benefit analysis: in the process of walking around, you can enjoy the beautiful scenery of nature while breathing fresh air; After walking, you will feel mild and moderate fatigue, which will help you sleep and change your mood to eliminate irritability and depression.
(2) Ankle movement: pregnant women sit in a chair, with one leg on the other leg, the lower leg feet flat on the ground, the thighs slowly move the ankles several times, and then the instep is straightened downward, so that the knee joint, ankle joint and instep are connected into a straight line. Practice the above actions alternately with your legs.
Benefit analysis: through ankle joint activity. It can promote blood circulation and strengthen foot muscles.
(3) Toe movement: pregnant women sit in a chair, with their feet flat on the ground, their toes tilted upward as far as possible, then put them down and repeat them many times. Be careful not to leave the ground when your toes are upturned.
Benefit analysis: through toe movement. It can promote blood circulation and strengthen foot muscles.
We all know that there are many benefits of prenatal education, and exercise is also beneficial to the health of the fetus, which can make the fetus grow healthily without words. This is also a topic that prospective parents are very concerned about and interested in. In fact, the exercise that needs to be done in the early stage and the later stage is different, and we should also know it.