What kind of exercise can help the childbirth, pregnant women can try the fashionable sport Pilates
To ensure smooth delivery, mothers can do some exercise before delivery to assist delivery. The editor will recommend the most popular Pilates exercise abroad. What kind of exercise can assist delivery? Let's learn about it together
What kind of exercise can assist delivery
Mothers can do some exercises during the third trimester of pregnancy to assist in delivery to ensure a smooth delivery and avoid dystocia. Here is a new trendy exercise-Pilates. Pilates is simple and easy to learn, and the movements are gentle. By adjusting and exercising the bones and muscles that help the delivery, it can make the delivery of pregnant women easier.
Pose1 elevator type:
1. While inhaling, open your knees like opening your chest, and your arms will naturally bend onto your knees.
2. When you exhale, imagine your abdomen as a 5-story building, and place your hands in the corresponding position when you reach each "floor". This will make it easier to imagine that the cycle will form a group.
Tip: Imagine that the pubic bone is the 1st floor and the belly button is the 5th floor. The abdomen in the middle is a 5-story building. The elevator gradually rises from the first floor to increase attention to the pelvic floor.
Pose2 clock style:
1. After lying down, stretch your feet shoulder-width apart while inhaling, and then bend your knees. Stretch your body and feel yourself as a straight line.
2. Divide the area around the pelvis into 12 positions as shown below, and then hold your consciousness in each position while exhaling. Circulate one week as a group.
Tip: The 6 o'clock position is directly below the belly button. Imagine the feeling of pressing your waist down. Relax your wrists and don't use force. The 12 o'clock position is directly above the belly button. Imagine it with the feeling of slightly arching your waist. Relax your wrists and don't use force.
Pose3 pillow training:
1. Sit on the floor while inhaling, put a pillow between your feet (double-layer folding cushions are also available), and put your arms on the floor behind your body naturally.
2. While exhaling, press the pillow tightly on the inner thighs and the root of the thighs, paying attention to other parts not to move or use force.
Reminder: Pregnant women must pay attention to the correct posture when doing Pilates, prepare adequately before practicing, and ensure a good breathing style. If they are uncomfortable, stop the activity immediately.
