The awaited moment is getting closer. As the pregnancy progresses, the belly gradually bulges, causing the body\’s center of gravity to shift forward. The expectant mother\’s back and waist muscles are often in a state of tension. In addition, the pressure of the enlarged uterus on the lumbar nerves is also a cause of low back pain.
Suitable for exercise: stretching
Gymnastics, pregnancy yoga, chess.
The purpose of exercise at this time is to stretch and move the muscles and bones, mainly slower gymnastics. For example, simple stretching exercises: sit on a mat and bend and extend your legs; lie down and gently twist your pelvis and other simple movements. These exercises can strengthen the flexibility of the pelvic joints and waist muscles. They can not only relax the pelvic and waist joints, but also soften the muscles at the exit of the birth canal, and at the same time exercise the lower abdominal muscles. Each exercise takes about 5-10 minutes. In addition, yoga during pregnancy is very helpful in adjusting breathing during childbirth, and some chess activities can calm the mind.
Expectant mothers who are approaching their due date gain weight and feel a heavy burden on their bodies. You must pay attention to safety when exercising at this time. In line with the principle of conducive to childbirth, don\’t be too tired. When exercising, it is important to control the intensity of exercise: the pulse should not exceed 140 beats per minute, the body temperature should not exceed 38, and the time should be 30-40 minutes. Don\’t stand, sit or walk for long periods of time.