How to do midwifery exercises for pregnant women

Women have a love-hate relationship with pregnancy. The love is because they are about to become a mother and bring a new life to their family, while the hate is actually the fear of various adverse reactions that may occur in the body during pregnancy. In fact, pregnant women can take some measures to regulate their bodies during pregnancy. Midwifery exercises are a better method, and they can also shorten the birth time of the fetus. Here we will introduce how to perform midwifery exercises for pregnant women.

1. Foot Exercise

1. Put one leg on top of the other leg, then put it down, repeat 10 times, increase the height each time, then change to the other leg, and repeat 10 times.

2. Cross your legs, clamp them inward, close your anus tightly, lift your vagina, and then relax. After repeating 10 times, put the lower leg on the upper leg and repeat 10 more times.

2. Abdominal muscle exercise

Exercise the abdominal muscles that support your uterus.

1. Bend and stretch one leg, bend and stretch it, 10 times each.

2. Bend your knees, lift one leg up, then put it down, lift it up, then put it down, 10 times each.

3. Pelvic Exercise

Relax the joints and muscles of the pelvis to make them flexible and facilitate normal delivery.

1. Bend one knee and slowly lower it outward, 10 times each way.

2. Bend your knees and rock left and right on the bed, then slowly relax. Do this 10 times each way.

4. Cross-legged exercise

Relax the pubic symphysis and hip joints, and stretch the pelvic floor muscles. This allows the fetus to pass smoothly through the birth canal.

1. Sit up straight, put your feet together, pull them towards your body with your hands, and move your knees up and down like a butterfly flapping its wings. 10 times.

2. In the same posture, inhale and straighten your back, exhale and lean your body slightly forward. 10 times.

5. Cat pose

This is a pelvic vibration exercise that can relieve lower back pain. It can also strengthen your abdominal muscles to better support your uterus.

1. Lie down on your hands and knees.

2. While inhaling, arch your back and bend your head toward the middle of your arms until your navel is visible.

3. Return to position 1 while exhaling, and lift your upper body forward while inhaling.

4. Exhale and move your body backward until you lie down. Repeat 1-4 10 times.

6. Wax blowing exercise

Exercise your abdominal muscles to restore loose abdominal muscles after childbirth.

Lie on your back, bend your knees, and place your fingers 30 cm away from your mouth. Think of your fingers as candles and exhale forcefully to blow out the flame.

7. Elevator Movement

Practice contracting your vaginal muscles.

In the same way as exercising the pelvic floor muscles, contract the buttocks and vaginal muscles, and lift the waist like an elevator. Lift up in 5 layers from the "1st floor" to the "5th floor". Hold on the "5th floor" for 2-3 seconds, then lower your waist in 5 layers while exhaling.

Finally, when doing pregnancy gymnastics, please pay attention to the following five points:

1. Don't force yourself at the beginning. The number of exercises you do can depend on your physical condition, and you can increase the amount of exercise day by day.

2. If you feel tired after doing a round of gymnastics, you should reduce the amount of exercise appropriately. The feeling of moderate exercise is: slight warmth in the body and a slight sense of sleepiness.

3. When you feel uncomfortable due to stomach bloating, illness, etc., you can reduce the type, frequency, and intensity of gymnastics.

4. Don’t do exercises in the morning, but you can do them after taking a bath.

5. The cat pose and elevator gymnastics will cause the fetus to reverse in the abdomen, so don't do them when you are 8-9 months pregnant.