What actions can pregnant women do to help give birth

What actions can pregnant women do to help give birth? Although women after pregnancy should rest more, too much rest can be harmful to the body. As long as our If you are in good physical condition, you can also do some moderate exercise, which will not only promote the baby's development, but also help facilitate future births. Here's what actions pregnant women can do to help give birth. What actions can pregnant women do to help give birth 1

1. Climbing stairs can exercise the muscles of the buttocks and thighs, allowing the fetus to enter the pelvis quickly.

Pregnant women who are late in pregnancy, especially those who have not moved until the expected date of delivery, should climb more stairs. Climbing more stairs can better exercise the muscles of the thighs and buttocks, which can allow the fetus to enter the pelvis earlier. In the process of climbing stairs, if you feel tired, you must take a rest in time, and you must pay more attention to safety when climbing stairs.

2. More walks can relax the pelvic ligaments and help the fetus enter the pelvis.

Taking more walks is also very good for pregnant women. During walks, the femoral disc ligaments can be better relaxed and prepare for childbirth. During the walk, it is best to move while walking and talk to the baby. This will not only prepare for delivery, but also enhance communication with the fetus.

3. Gymnastics for pregnant women can promote the fetal head to enter the pelvis.

In fact, it is very popular to do pregnant women’s gymnastics before giving birth in foreign countries, because pregnant women’s gymnastics can help the fetal head enter the pelvis as soon as possible. It can also increase the toughness and elasticity of the pelvic floor muscles. When pregnant women do gymnastics, they should perform movements under the guidance of professionals and not be too intense.

Natural delivery is good for the fetus, and pregnant women themselves recover faster. Therefore, pregnant women who want to give birth naturally should do more exercises in the third trimester that are conducive to natural delivery. In addition to doing some beneficial exercises, you must also pay special attention to your diet, because in the third trimester of pregnancy, the fetus will slowly move into the pelvic cavity, which will put less pressure on the gastrointestinal tract, which will greatly increase the appetite of many pregnant women. Therefore, it is also very important to control your weight. What actions can pregnant women do to help give birth 2

1. Squat exercises

During pregnancy, you can do squat exercises appropriately. This action can exercise the thigh muscles and also Helps open the pelvis. First, you need to stand behind the chair, then spread your legs as wide as your shoulders, your toes need to face outwards, and your hands should stabilize the back of the chair. Then tighten your abdomen and raise your chest to relax your shoulders. Then you need to lower your tailbone and move it towards the floor. After finding the balance point, move your center of gravity to your heels, take a slow and deep breath, and then stand up. Repeating this several times a day will help you have a smooth delivery.

2. Kegel exercises

Kegel exercises mainly exercise the pelvic floor muscles, which can better control the urethra, bladder, rectum and uterus, and strengthen the pelvic floor muscles. Promoting can improve blood circulation in the rectum and vagina, and also helps with the healing of postpartum perineal tears, and also has a certain preventive effect on the occurrence of postpartum hemorrhoids. The method is also relatively simple. The main thing is to keep the muscles around the vagina tight, count from 1 to 4, and then relax. You need to repeat this step about 10 times, preferably 3 times a day.

3. Climbing stairs

Proper climbing of stairs is a better exercise method for pregnant women in the third trimester of pregnancy. You can do it as long as you have time. Stair climbing exercise. Although this method of exercise is safer, it is also boring. It is recommended that you listen to some relaxing and stress-relieving music while climbing the stairs. This can increase the fun of exercise and help with childbirth.

4. Leg-pressing exercises

During pregnancy, you can do some leg-pressing exercises appropriately, which will help to give birth naturally. First, you need to put one foot on the chair, lean forward slightly, and form a leg-pressing posture. If contractions occur, you can gently shake your hips. When one leg is raised, the pelvis will open accordingly, and the space for the fetus to descend will be wider.

5. Pelvic tilt exercise

Pelvic tilt exercise can strengthen the abdominal muscles of pregnant women, and can also reduce the symptoms of back pain during pregnancy, which is of certain help. First, you need to straighten your arms and lie on the bed with your palms and knees supported. Pay attention to keeping your back straight. Then inhale, draw in your abdomen and lift your buttocks, tilt your pelvis forward, and maintain the posture for five seconds before exhaling. What actions can pregnant women do to help give birth 3

Move 1: Ferris wheel

1. Stand with your feet together. Inhale, raise your arms above your head, bend your elbows, and hug your forearms above your head.

2. Exhale, using the waist as the fulcrum, bend the upper body forward so that the upper body is parallel to the ground.

3. Inhale and slowly raise your upper body and trunk.

4. Let’s do it again.

5. Finally, inhale and slowly lift your upper body and trunk.

6. Exhale, spread your hands from the sides, and slowly place them on your sides.

Benefits:

1. Pregnant women within six months of pregnancy often do this yoga practice, which can make the delivery go more smoothly and correct the abnormal fetal position. If pregnant women have long-term exercise habits before, they can practice throughout pregnancy.

2. Postpartum people are particularly prone to constipation or hemorrhoids, so Motian Kung Fu is also an excellent postpartum exercise.

Move 2: Squatting

1. Place your feet about shoulder-width apart, with your toes facing outward.

2. Place your hands together in front of your abdomen, palms facing up. Inhale, lengthen your spine.

3. Exhale and lower your body about 30 cm.

4. Inhale, raise your body, and extend your spine.

5. Exhale and lower your body about 60 cm.

6. Inhale, raise your body again, and extend your spine.

7. Exhale and lower your body about 90 cm.

8. Inhale, raise your body, relax your hands and legs, close your eyes and relax your whole body.

Benefits:

This posture especially exercises the pelvis and strengthens the muscles of the legs.

Tips:

If you find it difficult to squat 3 times, you can reduce the number of squats in the third trimester of pregnancy.

Tip 3: Abdominal breathing exercises

Nowadays, we know from many materials that pregnant women practicing abdominal breathing can help with childbirth. During childbirth, the uterus contracts strongly, and the exhalation of abdominal breathing can compress the inside of the waist bone, causing the cervix to open faster and the fetus to be delivered more easily. Let’s try to practice this method below.

Lie on your back, place one hand on your abdomen and one hand on your chest (putting your hands on your abdomen can feel the air entering the abdomen more directly and obviously). When we inhale, try to let the air flow directly into the abdomen. The abdomen will slowly bulge up as the air flow enters. The hand placed on the abdomen will rise accordingly, and the bulge of the abdomen will be particularly obvious. At this time, there is no change in the chest. Breathe out, slowly exhaling all the air from your abdomen.

Tips: When you first start practicing abdominal breathing, don’t do it too many times. Over time, we get used to this deep breathing pattern.

"Yoga can make the entire pregnancy process easier and simpler for pregnant women, and it can also help pregnant women maintain a peaceful mind before giving birth. We can buy some suitable books in bookstores and choose them Practice. In addition, it is also very good to find a good pregnancy school.

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