Simple exercise chart to promote normal childbirth

If you want to choose a natural birth during pregnancy, you need to insist on climbing stairs. Climbing stairs can exercise the muscles of the pregnant mother's thigh roots and buttocks, and help the pregnant woman's fetal head enter the pelvis during delivery. Don't eat too much in your diet, you need to control the weight of the pregnant mother and the fetus. Usually you should pay attention to exercising, walking every day, and doing yoga for pregnant women every day, on the premise of not being too tired. Let’s discuss the simple exercise diagram that promotes the choice of natural childbirth.

Club face posture

In the later stages of pregnancy, hold a rolling pin every day and do the rolling gesture to warm up your palms. This will help the acupoints on the palms become unblocked, which will help you choose a natural birth.

Sitting on a yoga ball

In the living room or while watching TV, try to sit on a yoga ball, which can help pregnant mothers open their pelvis and relieve labor pain.

Sitting cross-legged with legs facing each other

Keep your back and waist straight, put your feet together, pull your heels inward, and slowly lower your knees. This can stretch the thigh and pelvic muscles, while also improving the posture of pregnant women during delivery, maintaining pelvic flexibility, and improving blood circulation in the lower body. If it is difficult to complete this posture, you can lean against the wall to support your back, or put a cushion under your thighs, but remember to keep your back straight.

Climbing stairs

This is something everyone knows, that is, climbing stairs. This exercise is best done in the later stages of pregnancy, which can help lower the baby's fetal head position to a certain extent, but you must follow the doctor's instructions and be careful not to overwork.

Wall Slide

Stand with your back against a wall, feet shoulder-width apart, and slowly lower yourself down the wall until you are in a sitting position. Maintain this sitting position for a few seconds, then slide up to stand. Repeat this posture 10 times. This position helps open the pelvic opening to give the fetus more room to enter the birth canal. In order to relieve the pressure on the knee joints, a ball can be installed on the back to reduce the frictional resistance during forward sliding. You can also do this pose without leaning against a wall, still keeping your back straight and your feet shoulder-width apart.

Walk for 30 minutes to an hour every day

I take a half-hour break after dinner every night, and then have my husband accompany me for a walk in the residential area or a nearby park for 30 minutes to an hour. This can help with sleep, improve appetite, eliminate negative emotions, and facilitate the choice of natural childbirth.