(1) Try to sit in an armchair to reduce the burden of upper body weight gain after pregnancy.

(2) Put your feet together, move your left foot back smoothly, and sit in the middle of the chair lightly and steadily.

(3) Move your hips, naturally lean back on the chair, sit still and relax your back.

Movement of the foot in the second quarter

(1) Connect ankle and toe. Because the weight gain of the fetus directly affects the mother's waist and lower limbs, it is necessary to carry out foot exercise regularly.

(2) Keep your feet on the ground, tilt your toes upward as far as possible, breathe once, put your feet flat, and so on.

(3) Lift your legs and slowly move up and down with your toes and ankles as the center.

The third quarter chest breathing exercises

(1) It is advisable to practice several times a day. First, keep your body relaxed and put your hands on your chest.

(2) While inhaling slowly, let the chest expand to both sides, and then spit it out gently.

The fourth quarter from standing posture to sitting posture

(1) Because of the unstable center of gravity, pregnant women should treat daily activities calmly to prevent accidents such as falls.

(2) The upper body stands vertically, and then one knee is crisp and balanced.

(3) land on your knees with your back straight and your body vertical.

(4) The posture with both knees upright is relaxed, and gradually becomes sitting sideways.

Section 5 The role of mammary gland development

Sit in a chair loosely, put your hands on your shoulders, and rotate while drawing circles until your shoulders are sore.

Section 6 Cross-legged exercises

This exercise can relax the waist joints and stretch the pelvic muscles, which is conducive to the smooth passage of the fetus through the birth canal during delivery.

(1) Sit cross-legged with your hands on your knees.

(2) Push your hands down gently.

(3) Every time you breathe, relax your hands and take them back; Do it once in the morning and evening, each time for 2 ~ 3 minutes; It can be gradually extended to 10 minutes.

Section 7 Sit on the bed from the side

(1) Don't change your posture too quickly. The movements should be slow and natural. After feeling tired, you can recover by lying down for a while.

(2) Lie on your side so that your upper body can lie down slowly, support it with your arms, and slowly rest your head on the pillow.

(3) Take the correct posture to lie down, so as to reduce the burden on the stomach, which is beneficial to digestion and is a good posture to rest after meals. In addition, it is generally advisable for pregnant women to lie on the left side, which can reduce the right rotation of the uterus.

Section 8 Relaxation Method

(1) In order to prevent fatigue caused by continuous muscle tension, you should pay attention to relaxing for one or two minutes at a time;

(2) Put a pillow on your head, lie on your side slightly, bend your hands and feet, think nothing, and completely relax your body and mind. Music can also help you relax.

Section 9 Massage and oppression exercises

(1) This exercise is mainly performed during labor pains; You can also do massage properly when you feel tired; It should be combined with breathing exercises.

(2) Massage the abdomen and take a deep breath. When inhaling, touch your hand up and touch it down when exhaling.

(3) Press the inside of the waist bone with your thumb, press hard when exhaling and relax when inhaling.

Section 10 Abdominal breathing

Starting from the pain; Usually practice more to master it skillfully.

(1) Lie on your back with your body completely relaxed and your mouth slightly closed. When you exhale, say "poof! 1 of poof.

(2) Take a deep breath slowly as soon as you get up and down, and then breathe for about ten seconds.

Section 11 Vibration Movement of Pelvis

(1) While relaxing the pelvic and lumbar joints, exercise the muscles of the lower abdomen and the outlet of the birth canal.

(2) Stick the waist on the bed, make the abdomen stand up gently, and make a gap between the back and the bed; Do it ten times slowly, and then relax.

(3) Knee implantation, head drooping, back arching upward, supporting the upper body center of gravity.

(4) Raise your head and move your waist forward, so that your center of gravity will also move forward, and then gradually return to your original posture.

Section 12 Short Breathing Exercise

You can relieve the pain of childbirth by slightly lifting your breath, repeatedly breathing five or six times through your nose, then exhaling slowly and opening your mouth slightly; This way of breathing is also suitable for the third trimester.

(1) From the eighth week of pregnancy, but if there are signs of miscarriage, you should follow the doctor's advice.

(2) Don't force yourself, and don't overdo it. It is advisable not to be tired, and do it every day.

(3) Before doing gymnastics, urinate first.