What kind of exercise can pregnant women do to give birth quickly?

During pregnancy, doctors often encourage pregnant women to exercise more, but not all sports are suitable for pregnant women. Some sports are more intense and may cause people to have sore hands and feet or hurt their stomachs during the activities. You can do some very gentle exercises at ordinary times. Pregnant women should also pay attention to taking more walks during pregnancy, because the process of walking can exercise the whole body, which will be of great help for delivery.

What kind of exercise can you do before giving birth to make you give birth quickly?

Sports

1. Leg Exercises

Purpose: It can help to improve the elasticity of the pelvic and perineal muscles to facilitate childbirth.

Time: It can be started in the early stages of pregnancy and last until the end of pregnancy, 5 times a day, morning and evening.

Method: Hold the fixed object lightly with your hands, fix the left leg, raise the right leg and draw circles outwards, do not bend the knee joint, return to the original position after finishing, and then change legs to continue

2. Purpose of sitting cross-legged: To exercise the tension of the groin muscles and ligaments in the joints, so as to prevent cramps or spasms caused by the pressure of the enlarged uterus in the late pregnancy.

Time: You can start doing it at 13 weeks of pregnancy, once a day, 5 times each time.

Method: Sit upright with your back against a wall, cross your legs, keep your calves parallel, and your knees as close to the bed as possible.

3. The purpose of cross-legged exercise: to increase the tension of the groin and leg muscles and avoid cramps.

Time: Starting from the 13th week of pregnancy, once a day, 5 times each time.

Method: Sit upright with your back against a wall, pull your feet inward, put the soles of your feet together, hold your ankle joints with your hands, and pull your heels as close to the perineum as possible, repeating this exercise one step at a time.

4. Spinal stretching exercises

Purpose: To relieve back pain. Time: Starting from the 13th week of pregnancy, twice a day, 3 times each time.

Method: Lie on your back with your feet parallel and shoulder-width apart, bend your knees, hold the lower edge of your knees with your hands, bend your head forward, and keep your chin as close to your chest as possible, so that the spine and back to the buttocks muscles form a bow shape, and then return to the original position.

5. Four-limb exercise

Purpose: To relieve back pain. Time: Starting from the 26th week of pregnancy, twice a day, 3 times each time.

Method: Lie on all fours with your arms placed vertically on the bed along your shoulders, your knees flat on the ground, and your thighs and hips hanging down along your bones. When inhaling, arch your back as much as possible and pull your head inward. When exhaling (elbows should not bend), tilt your head back and concave your back and waist downward to relax your muscles.

6. Birth canal muscle contraction exercise

Purpose: To enhance the elasticity of the vaginal and perineal muscles and avoid tearing of the birth canal during delivery.

Time: Starting from the 25th week of pregnancy, twice a day, 3 times each time. Method: Lie flat on your back with your legs shoulder-width apart, bend your waist so that your calves are vertical, use your feet and shoulders to support your body, lift your hips and bring your knees together, while tightening your hip muscles as if you are holding back a bowel movement, then spread your legs and lower your hips.

7. Breathing exercises

Purpose: After the left contraction begins, using breathing can help relieve the pain.

Time: Start practicing from the 28th week of pregnancy. Twice a day, 3 times each time. Summary: (1) Use different breathing methods as the pain gradually intensifies. (2) Start breathing exercises whenever a contraction occurs, and resume natural breathing when the contraction ends. (3) You must be skilled in the technique so that you can use it appropriately and effectively during childbirth.