Pregnancy exercises for expectant mothers during pregnancy
On the eve of childbirth, women’s physical changes are more significant, such as the abdominal muscles are stretched and loosened, the pelvic floor muscles are strong, and the development of body weight in the body also directly affects pregnant women’s blood circulation and other systems.
Therefore, in this period, we must pay special attention to doing exercises for pregnant women, constantly increase the oxygen content in the body, prevent muscle fatigue and functional decline caused by weight gain during pregnancy and changes in center of gravity, and relax the waist and pelvic muscles. Exercise is directly related to childbirth.Joints and muscles lay the foundation for a smooth pregnancy during delivery.
Even if you can do some exercises during pregnancy, there are some situations where you can’t do exercises and you need to consult your doctor.
Therefore, pregnancy exercises should be performed only with the approval of a doctor.
The specific steps of pregnant women’s aerobics are: First, foot movement: strengthen blood circulation and strengthen foot muscles by resetting joints and toes.
Sit deep in the chair with your feet perpendicular to the ground, feet interfering, and your feet flat.
Keep your toes upright, wait for one breath, then return to the original shape, and repeat it later.
Place one foot on the other leg and slowly move the toes of the upper leg up and down.
Then change another leg, the same as above.
Each activity is about 3 minutes.
Second, sit cross-legged: You can relax the waist joint by gradually muscles.
Sitting cross-legged, focused, with the back straight, hands lightly aligned.
Press your hand once for each breath and repeat.
When holding down, you must press down with your wrist and apply a little force to make it touch the bed as much as possible.
Do it for about 5 minutes each time.
Third, swing pelvic exercise: the purpose is to strengthen the softness of pelvic joints and waist muscles.
Lie on your back with your legs upright and your knees interfering.
Keep your shoulders close to the bed, swing your knees to the right and left, and use your knees to draw a semicircle in the air. Move slowly and rhythmically.
Keep your left foot straight and your right knee upright.
The right leg slowly falls to the left.
After returning to the original position from the front, dump it to the left again, and repeat the same operation after changing the other leg several times.
Exercise time is best arranged in the morning and evening, 5-10 times each.
Fourth, to promote pelvic exercise: In addition to the loose pelvic and lumbar joints, the muscles of the birth canal can be changed to soften and strengthen the lower abdominal muscles.
Lie on your back with your back close to the bed, your knees upright, and your feet and palms lying flat on the bed.
The abdomen is curved upwards and bowed. After counting the left and right, return to the original position.
Exercise time is best to choose morning and evening, do 5-10 consecutive times.
Number two: 1.
She is lying down with her head down and her back rounded.
Raise your chest and lift your back.
The upper body slowly moves forward, tilts up, and keeps the center of gravity forward.
Do it again and again with each breath.
Exercise time is best arranged in the morning and evening, 5-10 times is appropriate.