Illustration of exercises to help with childbirth

After pregnancy, many pregnant mothers may be "forced to stay in bed" - if you are able to do housework or want to go shopping, your family may advise you to just lie down. In fact, it is beneficial for pregnant women to do moderate exercise during pregnancy to both themselves and the fetus. In addition to strolling, doing these 4 movements in the late pregnancy can also promote delivery. After the labor pains begin, this position can also help you distract your mind and relieve pain.

1. Splits

Place one foot on a firm chair, bed or indoor stairs, lean forward into a split position, and shake your buttocks when your uterus contracts.

Why do this: Because when one leg is raised, the pelvis will be relatively open, and the space for the baby to descend will become wider.

2. Weighted Squat

Spread your feet apart, use the hand tractor to hold the bed or chair as a support, then bend your knees and squat, you can kneel or squat completely.

Why do this: Squatting when the uterus contracts can help transfer pressure and effectively relieve pain. However, this posture will put a certain amount of pressure on the feet. It is best to start squatting training a few weeks or months before delivery.

3. Lean forward

Place a pillow on the dining table or next to the bed, lean forward, and rest your chest casually on the pillow. When your uterus contracts, shake your butt.

Why you should do this: Leaning against something soft when painful uterine contractions come is very comfortable and makes it easier to relax.

4. Stretching

Kneel on the floor or bed, support yourself with your hands and knees, arch your waist up and then lower it, then arch it up and straighten it, alternating between movements, and shake your buttocks when your uterus contracts.

Why do this: When the mother is in this position, the fetus is under the least pressure, and the aorta and fetal umbilical cord will not be under any pressure. It feels much better than staying in bed all the time.