39 Weeks Pregnancy Midwifery Exercise

At 39 weeks of pregnancy, you have entered the late stage of pregnancy and are about to start delivery. During this period, pregnant women and their families must make preparations related to delivery. For pregnant women, they can do some appropriate exercises, which will help with delivery and make the delivery process smoother. So, during the 39th week of pregnancy, what kind of exercises can help with delivery?

1. Kegel exercises

Sit cross-legged on the ground, place your hands on your bent knees as if you are meditating, then tighten the muscles around your vagina as if you are holding back urine. You need to keep the muscles tightened and hold for about 5 seconds, then relax. Repeat this 10 times, 3 times a day. After you continue exercising for 4 to 6 weeks, you should feel improvements in the condition of your pelvic muscles. Keep it up, and remember not to overdo it. Otherwise, you may find it very difficult to urinate or defecate.

2. Pelvic tilt exercise

The main function of pelvic tilt exercise is to exercise the abdominal muscles and relieve back pain in pregnant women. First, lie on your back on the bed with your arms straight and your back flat on your hands and knees. Next, inhale, tightening your abdominal and buttocks muscles as you inhale and slightly tilting your pelvis forward. Then, hold for 5 seconds and exhale. Finally, follow the rhythm of your breathing and repeat until you are tired.

3. Squat exercise

The squat movement is mainly to exercise the thigh muscle strength. First, stand behind a chair with your feet shoulder-width apart, toes turned outward, and your hands on the back of the chair. Next, tighten your abdomen, straighten your chest, and relax your shoulders. Then lower your tailbone and move downward. Find a balance point and move your center of gravity toward your heels. Finally, take a deep breath and stand up again.

4. Wall sliding

Stand with your back against a wall, feet shoulder-width apart, and slowly slide down the wall until you are in a sitting position. Hold this seated position for a few seconds, then slide up to standing. Repeat this action 10 times. This action helps open the pelvic opening to give the fetus more room to enter the birth canal. To reduce the pressure on your knees, you can put a small ball on your back to reduce the resistance during sliding. You can also do this without leaning against a wall, still keeping your back straight and your feet shoulder-width apart.

It should be noted that if the delivery date is approaching, mothers should not do too much midwifery exercises. At this time, mothers should rest quietly to maintain their physical strength. Try to relax when exercising. If you feel tired, stop and rest immediately. All exercises should be done slowly and adjusted according to your own tolerance. Never force yourself.