Can you do maternity exercises in the second trimester of pregnancy? Maternal exercise is an exercise therapy arranged according to the physical changes during pregnancy. Its main purpose is to spend the pregnancy healthily and give birth smoothly.
1-3 months of pregnancy is a high incidence of abortion, which is not suitable for strenuous exercise or maternal exercise. After the first trimester, you can start doing maternity exercises after the fetus is stable. Pregnancy and childbirth exercises are generally carried out in the second trimester. Generally, after 4 months of pregnancy, you can do maternity exercises when the fetus is stable.
When doing maternity exercises, the movements should be light and gentle, and the amount of exercise should not feel tired. Do it for half an hour to an hour every day. If pregnant women feel tired halfway, take a proper rest.
Before doing maternity exercises, you should do enough warm-up activities, such as walking or gentle stretching exercises, and fully warm up. The amount of exercise can be determined according to the physical condition, and it can be increased day by day in the future. If you feel tired after finishing gymnastics, you should reduce the amount of exercise appropriately. The feeling of moderate exercise is that the body is slightly hot and sleepy.
After all, pregnant women are different from ordinary people. If vaginal bleeding, fluid outflow or abnormal or sudden pain, chest pain, dyspnea, severe or persistent headache or dizziness occur during exercise, it must be stopped immediately. You'd better go to the hospital for examination at once. In addition, if you still have contractions after stopping exercise for half an hour, you can't continue.
How to do maternity exercises first, foot exercise:
1, sit in a chair or beside the bed, with your legs perpendicular to the ground, and put your legs together flat on the ground. Stand on tiptoe hard, wait for a breath, and then return to the original state.
2. Put one leg on the other. Slowly move your thighs and toes up and down, and then change your legs.
3. Through the activities of toes and ankles, blood circulation can be increased, foot muscles can be exercised, and foot fatigue can be prevented. Three at a time? Five minutes.
Second, sit cross-legged:
1, sit on the bed and put your feet on the plate. Keep your back straight, look straight ahead and put your hands on your knees.
2. Every time you breathe, press your knees down to the bed surface with your hands and repeat. This exercise can relax the joints, stretch the pelvic muscles, and let the baby pass the birth canal smoothly during delivery. It can be done for about 10 minutes each time.
Third, reverse pelvic movement:
1, lie on your back on the bed, with your legs at a 45-degree angle with the bed and your knees together.
2, knees together to drive the thigh to swing left and right. When swinging, your knees seem to be drawing an ellipse, so you should move slowly and rhythmically. Shoulders and feet should be close to the bed surface.
3. The left leg is straight, the right leg remains intact, and the knee of the right leg slowly falls to the left.
4. After the right leg knee returns to its original position from the left side, it falls to the right side. This method is carried out by exchanging legs. This kind of exercise can relax the joints and muscles of the pelvis, make it flexible, and is conducive to childbirth. Three at a time? Five minutes.
? Wonderful recommendation:
menoxenia
How to relieve dysmenorrhea?
hypomenorrhea
postponement of menstruation
phlebeurysma