After pregnancy, women pay more and more attention to pregnancy exercise and prenatal education. Reasonable exercise is not only beneficial to childbirth, but also beneficial to the growth and development of the fetus and the health of the mother. However, many pregnant women do not know that exercise methods are different in different periods of pregnancy.
early pregnancy
Walking Walking is one of the best forms of exercise during pregnancy, it is unconditional and can be done freely.
Ankle joint exercise Pregnant women sit on a chair, stack one leg, put the sole of the calf flat on the ground, slowly move the ankle joint with the thigh several times, and then straighten the instep downward to connect the knee joint, ankle joint and instep in a straight line. Practice the above actions with your legs alternately.
Pregnant women doing pointe exercises sit on a chair, put their feet on the ground, turn the toes up as much as possible, lift them up and put them down again, repeat several times, paying attention to the soles of the feet away from the toes when they touch the ground upwards.
medium term
Sit cross-legged in the morning and when going to bed, sit cross-legged on the floor, put your hands gently on your legs, then press your knees down with your hands, keep breathing for a while, and then release your hands. Press and release like this and practice repeatedly for 2-3 minutes.
Lie on your back with your pelvis twisted, your left leg straight, your right knee bent upward, your heel close to your buttocks, and then your right knee slowly turns to your left leg to twist your waist. Then slowly lower your right knee outward, keeping your right thigh close to the bed. Practice this alternately and practice for 3-5 minutes every night before going to bed.
Vibrating pelvic exercise: Lie on your back, bend your knees, slowly turn your back into a reverse arch, rest for 10 seconds and repeat; then place your palms and knees on the ground, let your head drop and your back arch, while raising your head and stretching your back. Keep the back of your head level, then raise your head so your back is arched, then lower your head and repeat.
Abdominal breathing practice abdominal breathing should start from the supine position and be performed in four steps. The first step is to inhale through your mouth while making your abdomen swell; the second step is to exhale through your mouth while contracting your abdomen. Contraction; the fourth step is to do abdominal breathing exercises with the accompaniment of music consistent with the breathing rhythm.
late pregnancy
Stand with your limbs moving, stretch your hands to both sides, keep your limbs and shoulders level, and use your entire upper limbs to swing back and forth in circles, alternating in size and amplitude; stand, support your whole body with one leg, and raise the other leg as high as possible (note that your hands must be able to support body objects) Support to avoid falling), can be repeated several times.
After standing, squat slowly, not too fast, and squat as far as possible; sit cross-legged, and lower your upper limbs alternately.
Abdominal muscle activity with half sit-ups. The pregnant woman lies on her back, bends her knees, and slowly lifts her body from the supine position to a semi-sitting position, and then returns to the supine position. It is best to determine this period of exercise according to your own physical strength.
Pelvic exercises: Pregnant women lie on the bed, bend their knees, raise their buttocks as high as possible, and then slowly lower them.
Strengthen your pelvic floor muscles, practice anal and vaginal contractions, and thenRelax afterwards.
Lu Bin, chief physician of Guangxi Medical University