Expectant mothers can do these exercises during pregnancy to fully stretch the pelvis and relax the perineal tissue. These are all conducive to the smooth delivery of our expectant mothers. Because, everything has a degree, so now let’s learn about several exercise-based painless delivery methods!
Cross-legged sitting exercise method——
Reason for recommendation: Pregnant mothers can greatly reduce the pain of childbirth by adopting delivery methods such as squatting, knee support, and sitting upright. However, these methods require the expectant mother to keep her back upright for a long time, which can easily cause fatigue to the expectant mother. Sitting cross-legged can effectively increase the time for the expectant mother. Stay upright.
Function Description:
1. Exercise back muscles: Cross-legged sitting exercise requires expectant mothers to keep their backs straight for a long time, which can effectively increase back muscles, improve muscle elasticity, and reduce fatigue of expectant mothers.
2. Enhance the flexibility of the lower body: Sitting cross-legged can also enhance the flexibility of the expectant mother\’s thighs and improve the blood circulation in the lower part of the expectant mother\’s body. It is good to keep the legs apart during delivery.
3. Promote pelvic opening: Cross-legged sitting practice can also improve the flexibility of the pelvis, allowing expectant mothers to open the pelvis smoothly during delivery.
Time selection: 22 weeks of pregnancy
Exercise method: The expectant mother keeps her back straight, then bends her legs and sits down with the soles of her feet facing each other. As close to your body as possible, grab your ankles and press your inner thighs outward with your elbows to stretch your thighs outward. Hold this position for 20 seconds each time. Repeat several times. If you find it difficult to cross your legs, you can place a cushion on each side of your thighs, or sit with your back against a wall, but try to keep your back as straight as possible. Expectant mothers can sit cross-legged. This sitting posture may feel more comfortable, but you should pay attention to changing the front and back position of your legs from time to time.
Pelvic floor muscle exercises –
Recommended reason: The more fully the expectant mother\’s pelvis is opened during delivery, the less pain the expectant mother will feel during delivery, or even no obvious feeling. The strength of uterine contractions is also an important factor affecting the duration of labor pain for expectant mothers. If the uterine contraction of the expectant mother is strong, the delivery time will be very short and the pain time will be very small. Otherwise, it will be very long.
Function Description:
1. Open the pelvis: Pelvic floor muscle exercises can exercise the pelvic floor muscles of the expectant mother and enhance the elasticity of the muscles, allowing the expectant mother to fully open the pelvis during delivery and allow the baby to be delivered smoothly.
2. Improve uterine contractility: Enhance the elasticity of the pelvic floor muscles of the expectant mother, and also improve the contractility of the expectant mother\’s uterus, allowing the expectant mother to give birth smoothly.
3. Relieve urine leakage: As the weight of the fetus continues to increase, expectant mothers will feel heavy and uncomfortable. In the later stages of pregnancy, expectant mothers may even experience urinary leakage. Pelvic floor muscle exercises can prevent this.
Time selection: 24 weeks of pregnancy
exercisemethod:
Lie on your back with your knees bent and feet flat, tightening your pelvic floor muscles as if you were trying to control urination, then pause. Repeat the above actions again, 10 times each time.
Squat exercises——
Reason for recommendation: Squat exercises are the best way to enhance the leg strength of expectant mothers, which can greatly increase the time it takes for expectant mothers to squat and give birth, and effectively reduce the pain of childbirth. Squatting exercises can also prevent expectant mothers from tearing the perineum during delivery and causing perineal bleeding.
Function Description:
1. Enhance skin elasticity: Squats will open the expectant mother\’s perineum again and again, allowing the expectant mother\’s perineum to expand smoothly during delivery. It can also enhance the skin elasticity of the perineum, avoid the expectant mother\’s skin tearing, stop cracking, and provide effective relief. Labor pain.
2. Strengthen leg muscles: Squats can exercise the leg muscles of expectant mothers to the greatest extent, enhance the flexibility of the legs and pelvic joints, and help expectant mothers to give birth smoothly and painlessly.
Time selection: 25 weeks of pregnancy
Exercise method: At first, expectant mothers will find it difficult to squat completely, so they can practice with a chair first. Stand with your feet slightly apart, face the chair, keep your back straight, legs apart, and squat with your hands supporting the chair. Stay in this position for as long as you feel comfortable. If you find it difficult to keep the soles of your feet completely flat, place something soft under your heels. When you get up, you should move slowly. Grab the chair and don\’t go too fast or you may feel dizzy.
Stay relaxed: As your stomach grows, you may find it more comfortable to rest your head on a mat while lying on your back. Lift your feet and place your calves on a chair or bed. Elevating your feet in a chair can reduce swelling in your ankles and feet. Expectant mothers should not only participate in fitness exercises based on their own interests and hobbies, but also consider their own health conditions during pregnancy and refer to the opinions of their obstetricians.
When choosing exercise items, exercise intensity and time, expectant mothers should pay attention to the following points:
The intensity of exercise should not be too high: 3 months into pregnancy or 3 months before delivery, expectant mothers can engage in activities such as walking, Tai Chi, and radio gymnastics; strenuous and large-scale exercises such as jumping, spinning, and fast running are prohibited to avoid causing miscarriage and premature birth. Exercises that squeeze the abdomen and cause severe vibrations should be avoided throughout pregnancy.
The exercise time should not be too long: about 20 minutes is appropriate for each exercise. During exercise, when the heartbeat exceeds 120 beats per minute, exercise should be suspended. It is best not to play music during exercise to prevent expectant mothers from unknowingly over-exercising to cheerful and brisk music, causing fatigue or even accidents.
Pay attention to self-observation after exercise: Self-observation items include counting heartbeats, breathing, fetal movements, vaginal fluid, etc. The health and safety of the expectant mother and fetus.
Post-exercise relaxation and recovery After each exercise,It takes 20-30 minutes to relax, such as closing your eyes for 5-10 minutes and raising your feet, allowing the expectant mother to completely eliminate fatigue after a short rest; tension may aggravate pain, and learning how to relax is especially helpful during childbirth. help. Focusing on the rhythm of your breathing can reduce anxiety and conserve energy.