What exercises can expectant mothers do in the third trimester of pregnancy? What are the effects of

If you want to have a smooth birth, you should take more walks in the third trimester, or climb more stairs, which can help to give birth, some babies are full-term in the mother's belly, but there is no sign of starting, so at this time you must move around more, if you don't start it for a long time, the doctor will recommend a caesarean section, caesarean section is not the best choice for both pregnant women and fetuses, I believe that no one wants to leave a scar on their stomach, and if you want a second child, It is very likely that there will still be a caesarean section, so if you want a pregnant woman who wants to have a normal birth, you must move, and don't lie down all day after eating, when the baby's weight is overweight, it is very difficult to have a smooth delivery. <>

In fact, it can be recommended that you do yoga during pregnancy, but the movements of yoga are more professional, so you must go to a special institution to learn, practicing yoga can not only maintain the body, but also make our mood more pleasant, don't get pregnant, and then lie at home after eating all day, in fact, this will make our mood more dull, and the body will also be fat, and it will be more difficult to give birth at that time, of course, if the conditions do not allow, it is also okay to go out for a walk, Try to find a family member to accompany you when walking during pregnancy, because accidents are likely to happen at any time, especially in the third trimester, and climbing stairs is actually very dangerous, so be sure to pay attention to safety. <>

In the third trimester of pregnancy, basically every week to go to the hospital for examination, because at this time some babies will have umbilical cord around the neck or lack of oxygen, so at this time must not be taken lightly, if there is redness or other uncomfortable symptoms, you should go to the hospital in time for examination, because it is likely to be a sign of imminent labor, I think the best way is to stay in the hospital to give birth, once something happens, the doctor can deal with it in time, but I don't think there is any need to be too nervous, If everything is fine with your baby, the chances of a smooth birth are high. <>

You can do bending exercises, you can walk more, you can walk more. You can do some stretching exercises, you can massage your leg muscles. It can help production, so that your muscles can get a good development, you can be more advantageous during production, you can also reduce the time of production, and you can make the production process smoother.

You can choose aerobic exercise, such as yoga, you can do yoga balls, you can choose slow walking, you can swim; You should get enough sleep every day, you must reach more than 10,000 steps, you can choose to dance square dance, or you can choose to do tai chi.

Yoga, walking, table tennis, tai chi, stair climbing, waist exercises, body relaxation, warm-up exercises; Climbing stairs, yoga warm-up exercises, waist exercises, and tai chi all have the effect of midwifery.

Since the beginning of pregnancy, the belly of pregnancy is getting higher and higher day by day, and the day of meeting with the mother is getting closer and closer. It will become more and more inconvenient to move. Even her body will have many unique symptoms.

At this time, pregnant women should pay special attention to their physical condition. Pull the chair back with both hands and inhale slowly. At the same time, stand with your arms and toes so that your body is up, your waist straight, and your lower abdomen close to the back of the chair.

Then exhale slowly, relax your arms, and recover your feet. Do 5 to 6 times in the morning and evening. This enhances abdominal pressure and perineal elasticity during delivery, allowing the baby to deliver smoothly.

Hold the back of the chair with both hands, fix the right leg, rotate the left leg 360 degrees, recover, change the leg and continue to do so, 5-6 times in the morning and 6 times in the evening. This strengthens the elasticity of the muscles near the pelvis and the perineum. Lie on your back on a soft cushion or toner, bend your legs slightly, close your mouth, and inhale long air through your nose so that your abdomen is raised and your lungs remain still.

The slower you inhale, the better. Then slowly spit it out and flatten your abdomen. Do 10 to 15 times a day in the morning and evening.

Doing so relaxes your abs and reduces pain before childbirth. Lie on your back, take two deep breaths, close your mouth immediately, and try to press down on the diaphragm as if you were having a bowel movement. Do it 5 to 6 times a day in the morning and evening.

This movement can be practiced on a regular basis. It can be done after the uterine opening is fully opened during labor, which can increase abdominal pressure and help the baby deliver faster.

If you exercise properly, you can easily give birth to a healthy baby! In addition, exercising more during pregnancy can effectively control weight and prevent blood pressure and blood lipids from rising. If you don't have any symptoms of discomfort, you can exercise properly.

Exercises suitable for pregnancy should be gentle, not violent, such as walking, swimming, yoga for pregnant women, etc. Doing housework is also a sport! Proper exercise can soothe emotions and help in future deliveries.

It should be noted that when you feel tired, you have to rest. Sweating a lot during pregnancy, pay special attention to personal hygiene, take frequent baths, and change underwear frequently. The bathing time should not be too long, and the water temperature should not be too high.

Most pregnant women experience low back pain during the third trimester. In general, in addition to paying attention to the correct sitting posture and relieving stress with the help of cushions, they can also reduce the pressure on the abdomen with the help of abdominal care, which makes walking safer and more comfortable.

You can walk, you can practice yoga, you can also climb stairs, you can also exercise, and you can also move your body properly. It is necessary to pay attention to the protection of the body, but also to the protection of the stomach, not to have strenuous exercise, not to cause damage to the stomach, and not to wear high heels.

You can take a walk every day after eating, you can also breathe fresh air, do some yoga, you can climb stairs every day, do jogging, you can stretch your ligaments; When exercising, you should pay attention not to overdo it, not to be too intense, to pay attention to the intensity of exercise, and try to combine work and rest.

Heating mothers can do some appropriate exercises, such as climbing stairs after dinner, walking in the park, which will help with childbirth, but must not be too hard when exercising.

Exercise midwifery can be used appropriately in the third trimester, and the common ones are as follows:

1. Walking: It is recommended that pregnant women take 8,000-10,000 steps a day after pregnancy, and the number and speed of walking can be appropriately increased during the late pregnancy period, which is conducive to the fetus entering the pelvis and can better relax the ligaments and muscles of the pelvis.

2. Stair climbing: Stair climbing is a more strenuous exercise, but in the third trimester of pregnancy, especially when the due date is approaching, pregnant women can climb stairs appropriately to enhance the muscle strength of the legs, promote the fetus into the pelvis, and play a role in midwifery.

Take a thirty-minute walk every day.

In the third trimester, it is more appropriate to do stair climbing or pregnant yoga for pregnant women, and you must protect your stomach when doing exercise, and the range of exercise is not too large. Swimming, walking, yoga, dancing, stretching exercises, these are all good for the fetus, can promote the development of the fetus, and can also play a role in inducing labor.

You can do some exercise, appropriate exercise, which is very good for yourself and the fetus. You can do pregnant gymnastics, walking, yoga, these exercises are very good, especially yoga can be a good way to soothe muscles and bones, adjust your breathing, and make your mind a little better.

You can do exercise, but you must pay attention to self-protection in the process, you can't use too much amplitude, and you must keep your movements gentle. Yoga, basic stretching, aerobics, these exercises are good for the fetus.

Nowadays, most pregnant women have a certain understanding of natural delivery, and it is true that natural delivery is the most natural way of delivery, and usually the least harm to pregnant women。However, often with the improvement of modern living conditions, people's physique is generally not as good as before, even if the standard of natural delivery is reached, it is still difficult for many mothers to give birth naturally.

Benefits of Moderate Physical Activity During Pregnancy for Pregnant Mothers:

Proper exercise can relieve back pain during pregnancy, activate synovial fluid in the joints, and prevent joint wear and tear (in pregnancy, joint laxity); It can consume excess fat stored in the body, make the muscles firm (especially the back, waist, thighs, etc.), and make the pregnant mother have a better body shape; It can speed up intestinal peristalsis and prevent the incidence of constipation; It can also be beneficial for natural childbirth.

In the third trimester, pregnant mothers still need to keep exercising, but just moderate and don't make yourself tired. The pregnant mother's belly is more prominent, the center of gravity of the body is moved forward, and the muscles of the back and waist are often in a state of tension. The exercise is mainly to stretch and move the muscles and bones, and the intensity of the exercise is controlled, and it does not exceed 15 minutes each time.

Here I would like to introduce you to a set of exercises that you can do at home and around, which can help pregnant women have a smooth delivery.

1.Walking around a lot helps to have a smooth delivery, and it is not difficult to move around more, and it can be done in the third trimester.

This more walking is not walking, nor walking, that is, you don't always lie down or sit, you can walk around more indoors. Pregnant mothers can move around more to help the fetus continue to be in this state, and it also helps to exercise their physical strength, accumulate labor strength for childbirth, and help the smooth progress of childbirth.

2.Stretching exercises.

The pregnant mother and the chair stand parallel to each other, with the pelvis and chair facing in one direction. Place one foot on the top of the chair and one hand on the back of the chair, stretch your body back as far back as you can, stretching your hips and inner thigh muscles for 30 seconds. Change to the other foot and repeat for 5 minutes at a time.

Hips and legs can be exercised in preparation for childbirth.

You can go for a walk, do yoga, go swimming, sit cross-legged at home, and slide on the wall can all help to have a smooth birth.

For pregnant mothers who want to help with smooth delivery in the third trimester, they must exercise more, in fact, they can take a lot of walks, and they don't need to have too much exercise.

It should be the kind of action that needs to be done to climb the stairs, and after doing too much of the stairs, it is really conducive to a smooth birth, and it will also allow us to give birth to the child very quickly.

In the third trimester, the body will become clumsy, false contractions will become more frequent, and it may also be accompanied by pubic pain, coccygeal pain, edema and other problems. However, in order to maintain physical strength, it is still necessary to keep eating. In the third trimester, we should always be vigilant for preterm birth, and it is not suitable for strenuous exercise.

In general, walking and yoga are the best, and we can also practice some movements that promote childbirth.

The older generation said that "the fetus clamping the birth canal is not only smart, but also conducive to the development of the lungs", but it is not completely unreasonable. Vaginal delivery is the most suitable way for mothers. Smooth delivery not only causes little harm to the mother's body, but also recovers quickly, and can get out of bed almost on the day of delivery, so many pregnant women hope for a smooth delivery.

Today, let's talk about how to exercise for pregnant women in the third trimester to facilitate smooth delivery.

Walking is the most economical and convenient exercise, and I only do it in the third trimester. After dinner, during my commute, I use my time for a walk. Walking after meals can promote gastrointestinal motility and promote food digestion.

In the third trimester, the gastrointestinal tract is squeezed by an enlarged uterus, making it easy to get heartburn. After a walk, the food is digested in time and can alleviate this symptom. Walking strengthens the resistance of pregnant women.

If you go for a walk outdoors with the sun, you can also supplement with vitamin D to promote bone development. Walking can build up physical strength for childbirth and facilitate a smooth delivery.

Sit on a yoga mat with your lower back straight, your feet together, and your heels stretched inward as far as possible, adjust your breathing, and slowly lower your left and right knees. Remember, be sure to do what you can, and be sure to adjust your breathing when exercising. If you find this movement difficult to complete, you can sit against the wall, but make sure your back is straight.

Lean against the wall with your back and waist straight, feet about shoulder-width apart, then slowly slide down against the wall while adjusting your breathing, try to hold for a few seconds, then adjust your breathing and slide up to return to your original standing position. You can do this 10 times a day.

Yoga is a relaxing exercise. In the soothing **, slowly stretching the body will relax the mind. However, many pregnant mothers do not want to do yoga in a professional yoga studio, and can do some simple movements at home with **.

The most suitable way is to take a walk, and you can also climb a few stairs appropriately, but when you go out for exercise, you must wear flat shoes, and it must be in moderation.

You should go for a simple walk and exercise once in a while, so that there will be no other problems during the production process, and you don't need to bear too much pain during the delivery.

During pregnancy, you can climb stairs up and down, or you can walk on the road, which is conducive to smooth delivery and has a very good effect.

In the late stage, pregnant women can go for a walk, play table tennis, or go swimming, which can help with childbirth.

At this time, you can choose to walk more, and you can also choose to walk briskly or jog, and then you can also do yoga, and you can also do aerobic exercise.

Sit cross-legged. In the third trimester of pregnancy, pregnant women can try to sit cross-legged. This movement is very simple, and the cross-legged movement is done to stretch the muscles of the thighs and pelvis.

When it is time to give birth, the pelvis of a pregnant woman can maintain a certain flexibility, which is of great help in enhancing blood circulation in the lower limbs. Pregnant women can sit on a yoga mat with their backs and heels straight and their feet together.