"Some people say that childbirth is like a long-distance marathon, which requires endurance and confidence. I think it is harder to have a baby than a marathon. The full marathon is less than 4 hours. If the baby was delivered in four hours, it would be relatively fast.
Pregnant women often practice 8 yoga moves to ease the pain of childbirth
Many mothers used to exercise, and after pregnancy, they worried that exercise would affect their baby's health, and they didn't know whether they could continue. Exercise can accelerate blood circulation, increase muscle endurance, improve immunity, pregnant women can continue to exercise, but the exercise method needs to be adjusted. The heavy weight lifting in the past must not continue, it is recommended to change to aerobic exercise such as yoga, swimming, and walking.
Appropriate aerobic exercise is conducive to increasing the muscle endurance and toughness of pregnant women, is conducive to promoting smooth labor, relieve pain during childbirth, and reduce the risk of caesarean section and abnormal fetal weight.
Today we will introduce to you several kinds of maternity yoga to relieve labor pain:
1. Sitting down
This action can exercise the endurance and toughness of the mother's pelvic muscles, thighs, and buttocks muscles, which is conducive to smooth labor.
1) Mom sits on the ground with her feet opposite, sitting cross-legged.
2) Gently lean forward and straighten your back, feel the stretch of the thigh and buttock muscles, hold for 5 seconds, and slowly return to a sitting position.
2. Side-leg lift
This action can exercise the lateral abdominal muscles and thigh muscles.
1) Mother can lie on the side of the yoga mat, the lower arm supports the head, and the other arm is placed on the chest to maintain balance.
2) Raise the upper leg slowly, keep the leg straight, then slowly lower it, repeat 10 times, and replace the other side.
This exercise is to strengthen the core muscle groups of the human body, buttocks, thighs, and pelvic floor muscles endurance and toughness, which can relieve back pain in the second trimester of pregnancy, can also relieve pain in labor, and accelerate labor.
1)The mother lay on the ground on her side, her legs overlapped, her legs slightly curved, her head rested on the arm below, and the other arm was placed on her chest to maintain balance.
2) Slowly lift the upper leg knees up, keep your feet in contact, and move only the knees. Hold on for 3 seconds and slowly let go. Repeat 10 times. Turn around and exercise on the other side.
It is very beneficial to practice squats during pregnancy. This action can regulate the pelvic muscles, relieve waist and pelvic pain, increase the toughness of the pelvic floor muscles, and relieve labor pain.
The mother stands naturally with her legs slightly wider than her shoulders.
Keep your back straight, arms outstretched, squat slowly, and hold for 5 seconds. Note that the knee cannot exceed the toes. Repeat 10 times.
This action can help you improve the flexibility of the cross flexor muscles, you can open the leg part more during childbirth, which is conducive to childbirth.
1)Mother stands naturally and turns 90 degrees.
2)Take a big step forward and squat down. Keep your back and legs straight. Put your hands on the knees of your front legs to maintain balance.
The legs alternate once, a group of 10 times.
6. Plank support
The plank support is a very core muscle group exercise method, this action will not have any pressure on the abdomen, the baby is very safe.
1)Mommy crawls on the yoga mat with her arms on both sides of her shoulders.
2) Support your body with your elbows and feet, and slowly lift your body so that the body is in a straight line for 30 seconds / slowly extend the time.
If you find it difficult, try supporting your body with your knees and elbows.
7. Goddess style
This action is conducive to increasing the endurance and toughness of the pelvic floor muscles, and opening the hip joints is conducive to a smooth delivery.
1) The mother stands with her legs apart and wider than her shoulders.
2) Turn your feet out, bend your knees slowly, and move your body down.
3) Lift your hands up with your arms flush with your shoulders. With your finger up, the forearm is 90 degrees from the arm. Control your breathing for 10 seconds.
8. Abdominal breathing
1)Mom sits cross-legged on the ground with her hands on her stomach. Relax your neck, shoulders, and chin.
2) Breathe deeply and relax the pelvic muscles.