几种有助于减轻分娩时阵痛的运动

没有人可以预测你分娩的过程会如何,包括你的医生。常做以下几种运动,可以帮助舒缓分娩时可能产生的种种不适。从现在就开始吧,但切记锻炼时要量力而行、不可操之过急。 ;)

Kegels
Strengthening your pelvic floor muscles may help protect your perineum, the muscular area between the anus and vagina, from tearing during childbirth. Kegel exercises are small internal contractions of the muscles that support your urethra, bladder, uterus and rectum. You can do Kegels anywhere — sitting at your computer, watching TV, even standing in line at the supermarket.
• Tighten the muscles around your vagina as if trying to interrupt the flow of urine when going to the bathroom.
• Hold for a count of four, then release. Repeat ten times. Try to work up to three or four sets about three times a day.

Pelvic tilt/Angry cat
This variation of the pelvic tilt is done on all fours, not lying on your back. This position will strengthen your abdominal muscles and ease back pain during your pregnancy and labor.
• Get down on your hands and knees, arms shoulder-width apart and knees hip-width apart, keeping your arms straight.
• Tighten your abdominal muscles and tuck your buttocks under and round your back, breathing in.
• Relax your back into a neutral position and breathe out.
• Repeat at your own pace.

Squat
It may not be the most elegant position, but squatting is a time-honored way of preparing for and giving birth. This position strengthens your thighs and helps open your pelvis.
• Stand facing the back of a chair with your feet slightly wider than hip-width apart, toes pointed outward. Hold the back of the chair for support.
• Lower your tailbone toward the floor as though you were going to sit down on a chair. Contract your abdominal muscles, lift your chest, and relax your shoulders. Find your balance — most of your weight should be toward your heels.
• Take a deep breath and, exhaling, push into your legs to rise to a standing position

Tailor or Cobbler pose
This position can help open up your pelvis and loosen your hip joints in preparation for birth. It can also improve your posture and ease tension in your lower back. sitting cross-legged on the floor for as long as you’re comfortable, legs crossed at the ankles.
• Sit up straight against a wall with the soles of your feet touching each other.
• Gently press your knees down and away from each other — but don’t force them apart.
• Stay in this position for as long as you’re comfortable.

Categories: 十月怀胎, 孕期保健

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