Quiet Gymnastics Be sure to stretch your eyebrows and smile when practicing Quiet Gymnastics. Pregnant women can choose to sit in a comfortable position. At the same time, pay attention to straightening your waist, looking forward, and slightly retracting your chin. In terms of breathing methods, natural breathing is the main method, and sometimes deep breathing is also done depending on the situation.
Prone position: This move is best practiced between 16 and 32 weeks of pregnancy. If your body is not particularly heavy, you can practice until the third trimester of pregnancy. Lying down to practice gymnastics can promote blood circulation throughout the body and strengthen the waist. It can also prevent and treat leg edema.
Legs together: Put your hands on your head, lift your legs together and bend them to your chest, making contact with your chest. Efficacy: Promotes qi and blood circulation, relieves leg edema and arrhythmia. In addition, it can strengthen the waist muscles and increase the contractility of the uterus.
Lift your legs in sequence: lie on your back, bend your left leg, and then raise your right leg to a 90-degree angle with your body, while covering your head with both hands. Hold this position for as long as possible, then lower your legs and rest for a while.
Efficacy: Prevent and treat leg edema, strengthen internal organs, and aid digestion.
Sitting posture: This set of movements can be done from the beginning of pregnancy until after delivery. It is best to practice it with your husband. Practicing \”sitting and walking\” can increase the lung capacity of pregnant women, thereby providing sufficient energy supply to the fetus. This is not only conducive to the healthy growth of the fetus, but also allows the digestion and excretion of pregnant women to return to normal. The hands and feet will gradually become warmer, and the mood will become more pleasant.
Push the door with both hands: open the palms of both hands fully forward. Arms shoulder-width apart and shoulder-height apart. He let out a long sigh as he drew his arms back, and exhaled as he straightened his arms. Repeat 4 times. Effect: Make the mind calm and the waist stronger. It also has certain benefits in stretching the pelvis of pregnant women. It can also dredge the blood throughout the body and bring sufficient oxygen to the fetus.
Put your hands together: interlock your fingers and push forward, then lift up first, move to the back of your head, and finally tilt your head back. Repeat this set of actions 2 times. Efficacy: Dredges qi and blood in the upper body, helps digestion, strengthens kidney function, and relieves waist pain.
Standing posture: This group of movements can make a person\’s thighs and pelvic cavity stronger during the second and third trimesters of pregnancy, and can promote blood circulation throughout the body and increase the chance of natural childbirth.
Limb movements: Keep your feet shoulder-width apart, straighten your right arm upwards, with your fingers pointing toward the sky, take a step forward with your left leg, and bend it at a 90-degree angle in the air. Alternate sides and repeat 5 times. Efficacy: Promote blood circulation and metabolism, strengthen leg muscles and pelvic cavity, and increase the chance of natural delivery.
Walking posture: Walk slowly in a place with fresh air, while repeating the movement of bending your palms inward and then outward. Efficacy: Deliver fresh air to the fetus and increase the fetal oxygen supply through deep breathing. Moderate walking can strengthen the muscles of pregnant women\’s legs and relax their pelvic muscles.
Meditate; lie flat or on your side. Stretch your eyebrowsMao, smile. Let your neck, shoulders, hands, legs, and feet relax completely. Let your mind go blank, that is, focus. Imagine what the child’s beautiful face will look like when it grows up. Imagine the tranquility and vastness of nature. You can imagine the sea, forests, and clear rivers.
End your practice; don’t forget to finish after doing cleansing exercises or meditation. The main method is to rub your hands together and then rub your face or ears.
Touching the cheeks: It can increase the elasticity of facial skin and play a beauty role.
Combing hair: Promotes blood circulation, stabilizes blood pressure, treats head diseases, and improves intelligence.
Touch the ears: The blood vessels in the ears are very dense, and massaging the ears has a positive effect on the whole body.
Touch Dazhui point: Dazhui point is located at the seventh cervical vertebra, which is the lower end of the highest cervical vertebra and where the neck bends downward. Doing so can not only prevent and treat colds, but also has great benefits for the bronchial tubes and lungs.
Crane dip: tilt your head back and then forward, letting your chin draw circles in the air. This treats cervical and thoracic spine disorders and relaxes the neck and shoulder muscles.