More 9 kinds of exercise to help smooth labor
More 9 kinds of exercise to help smooth labor, pregnant women need appropriate exercise, but not strenuous exercise. The right amount of exercise can help a woman's labor, and there are many simple exercises that are good for a woman's labor, so here are 9 more exercises that can help a woman's labor.
1, walk
Walking can help the fetus down into the basin, relax the pelvic ligaments, for the birth of the preparations. The best thing about walking is that the mom is walking, massaging, and talking to the baby. The walk can be arranged in the morning and evening twice, each time about 30 minutes, can also be early in the morning and evening three times, each time 20 minutes. The best choice for a walk is to choose a place with a quiet environment, not surrounded by pollutants, and not to walk on the side of the highway.
2, climb the stairs
Many doctors will have passed the due date but still no movement of the mother-to-be said: "Go climb the stairs!" That's right, climbing stairs can exercise the muscle groups of the thighs and buttocks, and help the fetus into the basin, so that the first stage of labor as soon as possible. During the week, moms can climb the stairs in the apartment building where they live, and find a small hill to walk in the afternoon. If you feel tired, you should rest in time, and pay attention to your feet when going down the stairs, pay attention to safety.
3, squatting horse stance
hand on the edge of the table, feet stand smoothly, slowly bend the knees, pelvis down, the knees of the two legs naturally separate until fully flexed. Then, slowly stand up and use your feet to push up until your legs and pelvis are upright, repeat several times.
4, waist movement
hand on the back of the chair, slowly inhale, while the arm force, tiptoe, waist straight, so that the lower abdomen is close to the back of the chair, and then slowly exhale, arm relaxation, the feet restore, morning and evening each do 5-6 times.
5, pelvic movement
hands and knees on the ground, inhale the arch back, exhale, while lifting the head, the upper body as much as possible up, repeated 10 times.
6, rocking the pelvis
Support the body with your hands and knees, head and torso at the same level. Tuck in your stomach and hold the position for a few seconds while gently rocking your back. Then relax your abdomen and back, lower your back, try to keep your back horizontal, and repeat. This strengthens the lower back muscles and helps reduce back pain during labor.
7. Sit cross-legged on your feet
Keeping your back straight, close the palms of your feet and pull your heels inward while slowly lowering both knees. This stretches the thighs and pelvic muscles and improves the position during labor, keeping the pelvis flexible and increasing blood circulation to the lower body.
tips: If it is more difficult to accomplish this position, you can lean against a wall to support your back, or put a mat under your thighs, but remember to keep your back straight.
8, rowing leg movement
hand on the back of the chair, the right leg fixed, the left leg rowing circle, do not restore, change legs continue to do, morning and evening each do 5-6 times.
9, wall slide
Stand with your back against the wall, feet apart, the distance is as wide as the shoulder, slowly sliding down the wall to a sitting position. Stay in that sitting position for a few seconds, then slide back up to standing. Repeat the action 10 times. This helps to open the pelvic opening to give the baby more room to enter the birth canal.
tips: To take the `pressure` off your knees, place a small ball on your back to reduce resistance during the slide. You can also perform the maneuver without leaning against a wall, again keeping your back straight and your feet shoulder-width apart.
More 9 kinds of exercise to help smooth labor2Can pregnant women do flat support
You can't do flat support during pregnancy, although some exercise during pregnancy is good for pregnant women and the fetus, but you can't do strenuous exercise. Such as plate support, sit-ups and so on. Doing flat support during pregnancy will easily lead to miscarriage. Because plate support is a small stomach force, the abdomen will be squeezed to trigger miscarriage. Especially in the early stages of pregnancy, do not do flat support. If pregnant women want to do exercise, you can do some gentle exercise, such as aerobic exercise, pregnant women yoga are available.
Pregnant women can dance
Pregnant women are not able to do too strenuous exercise, square dance needs to twist and do a large swing, so it is not suitable for pregnant women to dance. And dancing this kind of movement will increase the body oxygen consumption, which is unfavorable to pregnant women, will lead to fetal hypoxia phenomenon, so no matter what kind of dance, pregnant women are not able to participate in. More suitable for pregnant women to do sports for Tai Chi, walking and so on. In addition, you need to pay attention to the diet during pregnancy, try to eat nutritious, protein and vitamins can be supplemented more.
What exercise is good for pregnant women
Walking: Walking is the best cardiovascular exercise for mothers-to-be. And walking is safe throughout pregnancy. But walking should also be mindful of the air quality and traffic around you.
Swimming: Swimming builds large muscle groups (arm and leg muscles), is good for cardiovascular fitness, and can make an increasingly large mother-to-be feel less bulky in the water. Pregnant women in swimming must be in the water is relatively shallow pool, casual movement will have a very good sports effect, and more suitable for pregnant women's swimming is breaststroke, but in late pregnancy may make pregnant women pubic bone pain aggravation, the second is the quality of the water must be guaranteed to meet the standard, otherwise, due to the resistance of pregnant women to bacteria is weaker, it may lead to gynecological inflammation, once the medication treatment may be on the fetal The first is to ensure that the water quality must be up to standard.
Low-intensity aerobics: One of the benefits of taking an aerobics class is that you can get regular exercise at a regular time.
Dancing: Dancing improves blood circulation in the body. You can dance at home to your favorite music or join a dance class, but avoid strenuous movements such as jumping or spinning.
Yoga: Yoga can keep your muscle tone and make your body more flexible.
Stretching: Stretching keeps your body flexible and relaxed and prevents muscle strain.
9 more exercises to help with labor3Can you have a normal birth with an anterior placenta?
Under normal circumstances, the placenta should be attached to the anterior, posterior and lateral walls of the uterus. Anterior placenta means that the placenta is attached to the anterior or posterior wall of the uterus, or the left or right side, just like the window of a room facing south, north, east and west, and it has nothing to do with labor. What is related to labor is that if the placenta is attached near the opening of the uterus, so-called placenta previa, which means that the placenta is in front of the fetus, affecting the birth canal, it will affect the labor. So the anterior and posterior walls of the placenta are a normal attachment. In addition, the attachment of the placenta to the anterior wall has a slight effect on the vaginal delivery, which may be one of the necessary conditions for the delivery of a smaller force, but this can not be generalized, it should be related to the individual's constitution.
If the placenta is attached to the lower part of the uterus or covers the inner mouth of the cervix in a position lower than the prenatal part of the fetus, it is called placenta previa, and there are partial and complete previa, which makes it easy to have a difficult labor. Smooth labor labor is the first baby first out and then to the placenta, but placenta previa just the opposite, it is not normal, the baby will be due to placental denudation and lack of oxygen, so dangerous, generally practiced cesarean section.
To summarize, placenta previa is generally recommended for cesarean section, so what exercise during pregnancy will help smooth labor?
Walking. You need to move around more, not just lie in bed and suffer the pains in silence. Because keeping the body upright can strengthen gravity and pelvic movement, so that sufficient blood flow to the placenta, for the upcoming "battle" of the fetus to provide more oxygen, reduce the risk of fetal asphyxia in the process of labor, which will help to promote the smooth progress of the delivery;
Deep squatting. Spread your feet apart, use your hands to hold onto a bed or chair for support, and then bend your knees and squat, either half or completely. Since squatting during contractions will help shift the pressure, it can be effective in reducing pain. However, this action will put some pressure on your legs, and it's best to start practicing squatting a few weeks or months before your due date;
Lie on your left side. Between bouts, when you want to rest, you can lie on the bed with your body to the left side and put a pillow between your legs. This is because if you lie either flat on your back or on your right side, your weight may press on the aorta, which may lead to poor blood circulation and affect the oxygen supply to the fetus. So the best resting position should be lying on the left side.
Warm tips, pregnant mothers during pregnancy to do all the relevant safety measures, try to avoid some of the activities that will hurt the health of the baby.
The following author introduces you to several good pregnancy testers that will be highly accurate, harmless to the baby, and cost-effective.
Angel Heart Home Fetal Heart Monitor: used to monitor the fetal heart rate at 14 or 16 weeks of pregnancy and above.
Contax SonolineB Ultrasound Doppler Fetal Heart Rate Monitor: Suitable for home daily fetal heart rate monitoring for pregnant women at 16 weeks of pregnancy and above.
BabyTalk Ultrasound Fetal Sound Meter: for monitoring fetal heart rate from 12 weeks of pregnancy.