How to exercise in late pregnancy to help you have a normal birth

I believe that many women are afraid of childbirth, because everyone knows that childbirth will cause severe pain, and women are most afraid of pain, so they are more afraid of childbirth. In fact, women should face the issue of childbirth correctly, actively understand it and train themselves in some ways. Natural childbirth is the most common way of childbirth, so how can you exercise in the late pregnancy to have a natural childbirth?

1. Exercises in late pregnancy

▼Sitting cross-legged with feet facing each other

The so-called sitting cross-legged means keeping your back straight, closing your feet together, moving your heels inwards and slowly lowering your knees!

Practicing this movement helps stretch the muscles between the thighs and pelvis, enhance the flexibility of the pelvis, and allow blood to flow smoothly in the body, thus facilitating childbirth.

▼Wall Slide

Wall sliding means leaning your back against a wall, spreading your legs shoulder-width apart, and then slowly sliding down the wall until your body is in a sitting position; maintain this position for a few seconds, and then slowly slide up until you are standing.

Practice 10 times each time to help open the pelvic opening, giving the fetus more room to enter the spatula!

▼Rotate your pelvis up and down

The up and down pelvic rocking movement mainly relies on the hands and knees to support the body so that the head and torso are kept on the same level.

Do abdominal exercises and hold for a few seconds while gently shaking your back! Next, relax your abdominal and back muscles, keep your back level, and repeat the above movements! By practicing this movement, you can strengthen your waist muscles and reduce back pain during childbirth.

Second, remember the correct posture for childbirth!

▼Choose the right time to apply force.

When the size of the cervical opening has not yet reached the requirements for delivery, there is no need to push blindly. When the baby is about to be delivered, the expectant mother will have a strong and unbearable feeling of wanting to defecate. The appearance of this feeling is a signal that you are about to give birth and you can start pushing.

▼Don’t waste your energy.

For first-time mothers, labor pains often last for more than 10 hours, so expectant mothers should be mentally prepared. Try not to scream during labor. Doing so will only increase your inner fear and will have no other effect. It may also waste your energy and lead to weakness during later delivery.

▼The pushing during labor is rhythmic.

The pushing should be coordinated with the rhythm of the contractions. Push when the contractions come and rest when the contractions subside. Expectant mothers may wish to recall the rowing process during childbirth, holding the delivery bed with their hands and pulling it towards their chest, while pushing their feet downward. The duration of each exertion should be as long as possible. The longer the single exertion time, the faster the birth will occur.

3. Breathing method that must be mastered!

Lamaze labor breathing method can divert the mother's attention from pain during delivery, relax muscles, deliver sufficient oxygen to the uterus, and speed up the delivery process.

▼Chest breathing method. Labor begins, and the cervix opens about 3 cm:

Take a deep breath through your nose, and start inhaling and exhaling as your uterus contracts. Repeat this process until the contractions stop and then resume normal breathing.

▼Hehe, shallow breathing method. The cervix is ​​dilated to 3 to 7 cm, and contractions occur every 2 to 4 minutes:

The body is completely relaxed and the eyes are fixed on the same point. Breathe completely through your mouth, making the inhaled and exhaled air equal and holding them in your throat, like making a "hehe" sound.

▼Shallow breathing. When the uterus is dilated to 7-10 cm, contractions will occur every 60-90 seconds:

The expectant mother should expel the air, take a deep breath, and then exhale quickly 4 to 6 times, feeling like blowing up a balloon.