If you start exercising during pregnancy to help with childbirth, it will not only have a fitness effect on pregnant women, but also help with the recovery of various parts of the body after delivery, and can also help them give birth smoothly. The baby was delivered successfully.
Three major benefits of childbirth exercise: 1. Promote blood circulation of pregnant women, increase cardiopulmonary oxygen uptake, regulate nervous system function, thereby improving physical fatigue during pregnancy.
2. Increase the strength of pelvic floor muscles, abdominal muscles, back muscles and other muscles that play an important role in the delivery process, help relax pelvic joints, and lay the foundation for a smooth delivery.
3. Help mothers quickly recover various parts of the body after childbirth, such as maintaining abdominal muscle elasticity, preventing skin sagging, and avoiding breast sagging after breastfeeding.
4 exercises to help with natural childbirth
1. Exercises to strengthen shoulder and arm muscles
1a. Sit cross-legged on the carpet or sit in a comfortable position on the carpet, facing forward; arms bent at the elbows, fingers of both hands together, hands on shoulders.
1b. Move your elbows forward respectively, then slightly arch your fingers, press down hard on your wrists, and press down slightly on your shoulders. Count to 10 silently in your mind, take a deep breath and then exhale, returning your hands to their original position.
1c. Sit cross-legged or in a comfortable position on the carpet, facing forward. Bend your left arm at the elbow and place your forearm on the ground, raise your right arm upwards, bend your upper body to the left, and straighten your right arm to the right. Count to 10 silently in your mind, take a deep breath and then exhale, returning your body to its original state.
1d. Pregnant women sit cross-legged or in a comfortable position on the carpet, facing forward. The right arm is bent at the elbow and the forearm is on the ground, the left arm is raised upward, the upper body is bent to the right, and the left arm is straightened to the left. Count to 10 silently in your mind, take a deep breath and then exhale, returning your body to its original state.
Tips: Each movement in this group can be repeated 10 times. Pay attention to mastering the rhythm and fatigue level.
2. Exercises to strengthen hip and leg muscles
2a. Sit on the carpet in a comfortable posture, place your arms naturally on your sides, place your palms on the ground, and stretch your face forward towards your legs; then bend your knees slightly, arch your legs, place your heels on the ground, and push your toes upward. Lift, remain relaxed, and tighten your calves, ankles, and toes. Count to 10 silently, take a deep breath, and then exhale.
2b. Maintain the previous position, stretch your legs forward, heels on the ground, soles of the feet facing forward, and toes extended. Count to 10 silently in your mind, take a deep breath and then exhale. This will allow your whole legs and feet to exert force, and then allow your body to return to its original shape.
Tips: Each action of this group can be repeated 10 times. The movements should be gentle and slow, and the body rotation should be moderate.
3. Exercises to enhance waist muscle strength
3a. Lie on your side on the carpet in a comfortable position, with your right arm naturally placed on your body, your left arm bent toward your head, and your handsBend your elbow, put your forearm under your head, straighten your left leg downward, and place your right leg upward on the pillow.
Close your eyes and count to 10, take a deep breath, and then exhale. According to this position, lie on your side, upper body in the opposite direction, and do the same movement.
3b. Kneel on the carpet, relax your legs, lean forward, stretch your arms downward, support your hands on the ground, your arms are parallel to your thighs, and your calves are on the ground. Count silently to 10, take a deep breath and then exhale, allowing your body\’s weight to shift to your hands and knees.
3c. Maintaining the previous position, the pregnant woman slowly lowers her head and straightens her neck. Count silently to 10, take a deep breath and then exhale, then return your body to its original position and press your back.
Tips: Each action in this group of exercises can be repeated 5-6 times. Be sure to move gently and slowly and fully relax your abdomen.
4. Exercise to strengthen pelvic muscles
4a. Lie on your side on the carpet in a comfortable position, raise your upper body, touch your right forearm to the ground and bend your elbow to support it, bend your right leg inward, place your left arm naturally on your chest, lift your left leg and straighten it forward. Count silently to 10, take a deep breath and then exhale. The body will return to its original shape, the traction of the thighs will increase, and the pelvis will be relaxed and flexible. Keep the same position, turn your body in the opposite direction and lie on your side, and do the same movement.
4b. Lie on your side on the carpet in a comfortable position, with your right arm flat on the carpet and straightened, with your head resting on your arm, your right leg bent forward and your knees arched, your left arm naturally placed on your chest, your elbows bent and your palms on the ground , lift and straighten your left leg, maintain the tension and elasticity of the leg muscles, and move the pelvis.
4c. Sit on the carpet in a comfortable posture, bend your left leg, straighten your right leg forward, put your right arm naturally beside your body, and put your left arm naturally next to your right leg, bend over, lean your upper body forward, and lower your head . Count silently to 10, take a deep breath and exhale, stretch your spine, and move your pelvic floor muscles and hip joints. Maintain the same position, exchange the positions of the legs, bend the right leg and straighten the left leg forward. After doing the same movement, the body returns to its original shape.
Special reminder: 1. These exercises can start from the second trimester and continue until 32-35 weeks. It is best to practice under the guidance of a doctor.
2. The first stage of training focuses on cross-legged exercises and pelvic exercises, and the later stage focuses on breathing exercises.
3. Practice for about 10 minutes every day. You won\’t feel physically tired while practicing. You can also practice just one or two of these exercises. It is best to lay down a carpet when training.
4. When training, pay attention to slow and gentle movements and moderate intensity. It is best to train with the accompaniment of beautiful music. Pay attention to emptying your bladder before training, not after meals, and overtraining is prohibited!
5. After all exercise, do not lie down and rest immediately. Take a walk to relax your body, and then rest quietly on a chair for a while.
6. Pregnant womenIf you suffer from cardiopulmonary disease or have had signs of miscarriage in the past, such as threatened abortion, premature delivery, polyhydramnios, placenta previa, vaginal bleeding, early dilation of the cervix, etc., you should not take accident prevention training.
7. If pain, shortness of breath, bleeding, water rupture, fatigue, dizziness, heart palpitations, shortness of breath, back or pelvic pain occur during exercise, or there is no fetal movement for several hours after fetal movement, you should stop training immediately and see a doctor immediately.