If their own conditions allow, I believe that many pregnant mothers are more willing to choose childbirth. Because it’s not only good for babies, but also better for mothers to some extent. But not every pregnant mother is suitable for childbirth! If you want to have a smooth birth but are afraid that you will not be able to do so, what should you do? Don’t worry, I have collected some simple exercises in the early, middle and late stages of pregnancy, which can help you realize your wish for a smooth birth. Now, you must practice on your own!
Early pregnancy: slow motion is better
Early pregnancy is a critical period for the growth and development of the fetus. Healthy pregnant mothers can keep the same life rules before pregnancy, normal work and rest, but this period is a period of high incidence of abortion. Pregnant mothers should avoid excessive physical labor and properly carry out slow-paced exercise.
[morning and evening walk]: pregnant Mommy can arrange two walks in the morning and evening, about 30 minutes each time. It’s better to choose fresh air and quiet environment for walking, such as parks, green trees, rivers and lakes. Walking can make pregnant mothers relax physically and mentally, eliminate fatigue, and appropriate activities are more conducive to the health of mothers and infants.
[cross legged sitting]: sit with back and waist straight, palms closed and knees close to the ground as much as possible. In this way, it can stretch the muscles of thigh and pelvis, improve the position during delivery, increase the flexibility of pelvis, and enhance the blood circulation of lower body. If it is difficult to complete this position, pregnant mothers can also use the wall to support the back, or put cushions under the thighs, but the back must be straight to be effective.
Mid pregnancy: moderate increase in exercise
By the middle of pregnancy, the fetus is relatively stable, and the pregnant mother can moderately increase the amount of exercise according to her own situation. In this case, increasing the amount of exercise means appropriately extending the exercise time and increasing the exercise frequency.
[leg lifting movement]: the pregnant mother takes the position of lying on her side, supporting her head with one hand, bending one leg, and propping the other leg and foot on the ground, then raising and straightening the leg, straightening the toe and knee, then relaxing from the knee, recovering the posture, and then changing the other side. Leg lifting exercise is to exercise the muscles supporting the pelvic joints, making the muscles at the bottom of the pelvis softer, which is conducive to the smooth delivery.
[pelvic torsion]: lie on your back, straighten your left leg, bend your right leg upward until the heel of your foot is close to your hip, and then slowly turn your right knee back to your left leg to turn your waist. Then, the right knee slowly falls to the outside, making the right thigh close to the bed. In this way, practice alternately from left to right for 3-5 minutes each night before going to bed. This exercise can increase the softness of the waist muscles of pregnant mothers.
Third trimester: exercise range should not be too large
At the end of pregnancy, especially near the pre delivery period, the pregnant mother’s body center of gravity moves forward, and the activities are more and more inconvenient. At this time, the range of exercise should not be too large. You can choose some stretching exercises that are good for delivery, so that the delivery can be carried out more quickly and smoothly.
[sliding against the wall]: pregnant Mommy stands with her back against the wall. Her feet are separated to the same width as her shoulders. Slowly slide against the wall to the sitting position, keep the sitting position for several seconds, and then slide up to stand. Repeat for 10 times to open the pelvic opening.
[swing pelvis up and down]: support the body with both hands and knees, with the head and trunk at the same horizontal line. Tuck in, hold for a few seconds, and gently swing your back together. Then relax the abdomen and back, lower the back, try to keep the back level, and repeat the above actions. This strengthens the waist muscles and helps relieve back pain during childbirth.
[stair climbing]: stair climbing can exercise the muscle groups of thighs and buttocks, promote the fetus to enter the basin, and make the first stage of labor come as soon as possible. Usually, pregnant Mommy can climb stairs in her residence, and choose to climb up stairs, which is safer and more effective.
Maybe you used to be a person who didn’t love sports, but for the sake of your baby, I believe you can stick to the boring little sports. Remember, persistence has effect, but persistence does not require you to force yourself. After all, everyone’s physical condition is different. Pregnant mothers should choose suitable small sports according to their own situation.