Special Note Should pay attention to the activity of self-protection, to avoid wrestling, collision abdomen. In late pregnancy, pregnant mothers do not suitable for prolonged bending or squatting movements, so as not to cause pressure abdom
Should pay attention to the activity of self-protection, to avoid wrestling, collision abdomen. In late pregnancy, pregnant mothers do not suitable for prolonged bending or squatting movements, so as not to cause pressure abdomen or pelvic congestion. In the latter part of pregnancy to minimize the movement, because at that time weight gain, lower extremity edema are often mild, so the feet susceptible to fatigue, you can do some slow floor exercise.
Recommendation: to learn the correct breathing method
Lying on a mat, knees, knees to move closer, legs separated, slightly more than hip width. With the increase in time to pregnancy, you can delegate one knee in order to a more comfortable cushion.
First lie down to let the body relax, knees, is to enable the diaphragm in a relaxed state, the knee to move closer to reduce the back pressure caused by nest sites. Supine when you can put a cushion behind the neck. Exercise Do not clench up and down teeth, tongue and mouth to keep soft and placed on the bottom. When necessary, covered with blankets to keep the body warm. After 30 weeks of pregnancy, can be used to sit cross-legged posture exercises. Note that practice abdominal breathing, lips a natural close up, with nose breathing.
First of all, a good flat, after a careful observation of his own breathing to see if stable and regular.
Hands gently on the abdomen, nose breathing and consciously let the air reach the location of the body men side, so that the natural separation of air driven two-handed, careful not to move the arm, but to breathe naturally aroused the hands are separated and carried out 10 times and controlled deep breathing . Do not let the arm, hand or shoulder any tension. Then, his hands moved to the bottom of the breast, as well as the location of the breast below the top of the clavicle, each repeated 10 times deep breath, memorizing the various parts of air through the lungs when the feeling, and then to breathe 10 times the usual manner in order to relax the body, arms placed the body sides, palms facing up.
Next, to conduct a slow and controlled deep breathing, so that the air gradually from the lungs to the bottom of the middle, and finally to the top is full of the entire lung. Breath when the lungs at the top of the first breath of air, then the middle, and finally at the bottom. Repeat 10 times, and then normal breathing patterns to relax.