During natural delivery, the baby naturally gives birth from the vagina, and the extrusion of the birth canal is of great benefit to the baby. Although the natural delivery is very painful, the expectant mother can recover quickly. So which exercises in the third trimester help pregnant women to give birth naturally?
Midwifery movement for pregnant women
1. Sit cross-legged.
Keep your back and waist straight, keep your feet together, pull your heels inward and slowly lower your knees. This can stretch the muscles of thighs and pelvis, improve the posture during delivery, maintain the flexibility of pelvis and enhance the blood circulation of lower body.
If it is difficult to complete this posture, you can put your back against the wall or put a cushion under your thighs, but remember to keep your back straight.
2. 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.
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.
How do pregnant women exercise to help smooth delivery?
1. Kegel movement
Kegel exercise mainly exercises pelvic floor muscles to better control urethra, bladder, uterus and rectum. Studies have shown that strengthening pelvic floor muscle exercise can improve the blood circulation of rectum and vagina, help the healing of postpartum perineal tear and prevent postpartum hemorrhoids. Even studies have shown that strong pelvic floor muscles can effectively shorten the labor process.
You can do Kegel exercise anywhere, surf the Internet on the computer, watch TV, and even do it in the supermarket queue. Just follow the following methods:
(1) Tighten the muscles around the vagina, just like trying to hold back urine;
(2) Keep tightening, count from 1 to 4, and then relax, so repeat 10 times and do it three times a day.
2. Pelvic tilt movement
Pelvic tilt exercise can strengthen abdominal muscles, relieve low back pain during pregnancy, and also help to give birth naturally.
(1) Keep your arms straight, put your palms and knees on the bed, and try to keep your back straight;
(2) Inhale, tighten the abdominal and hip muscles, and the pelvis leans forward slightly;
(3) Keep the number of words for 5 seconds, and then exhale;
(4) Repeat several times with the rhythm of breathing.
3. Squat exercises
Squat may not look elegant, but it is a warm-up exercise with a long history. Squat exercises can strengthen thigh muscles and help open the pelvis.
(1) Stand behind the chair, with your feet shoulder-width apart, toes facing outward, and hold the back of the chair with both hands;
(2) abdomen, chest, shoulders relaxed, and then lower the coccyx to the floor, just like sitting in a chair, find a balance point and try to move the center of gravity to the heel;
(3) Take a deep breath, then stand up slowly and repeat several times.
4. Tailor or Shoemaker Posture
This posture can help you open your pelvis, relax your hip joint, and prepare for delivery. At the same time, it can improve your posture and relieve back tension.
(1) Sit up straight against the wall and cross your feet (it will be more comfortable to put a towel under your ass);
(2) Gently press your knees, but don't push too hard;
(3) Hold the posture for 5 seconds, then relax and repeat several times.
It should be noted that all sports should be done slowly and adjusted according to your own tolerance, and never force yourself.