Every woman has to go through the labor of having a baby in October. Many expectant mothers tend to give birth naturally, which is good for the fetus and their own health. How can we do it easily in the late pregnancy?
How to give birth easily in the third trimester
1. Cross legged exercise
In the sitting position, keep the back straight, with legs bent and feet facing each other, try to be close to your body, grasp the ankle, and press the inner side of the thigh outward with two elbows to stretch it. This position is maintained for 20 seconds at a time and repeated several times. If you have difficulty cross legging, you can put a mat on both sides of your thigh or sit with your back against the wall, but try to keep your back straight. You can sit with your legs crossed, which may feel more comfortable, but be careful to change the upper and lower positions of your legs from time to time. This exercise can increase the back muscles, make the thighs and pelvis more flexible, and improve the blood circulation of the lower half of the body, so that the legs can be separated well during delivery.
2. Squat movement
You can sit on a chair and practice, with your feet slightly apart. Stand facing a chair, keep your back straight, keep your legs apart outwards and squat down, and hold the chair with your hands. As long as you feel comfortable, try to keep this posture as long as possible. If you feel that it is difficult to put the sole of your feet completely flat, you can put some soft objects under your heels. When you get up, you should move slowly. Hold the chair, and don't be too fast, or you may feel dizzy. The pelvis joint is flexible, which can increase the strength of the back and thigh muscles and the elasticity of the perineum skin, which is conducive to the smooth delivery in the future.
3. Pelvic floor muscle exercise
During pregnancy, if the bone pregnant women sit in silence all day, it will make the muscles and cells of the body rigid, and will increase their own pain during delivery. Therefore, they should increase the flexibility of the perineum to achieve the goal of smooth delivery. Pregnant women lean on the back of the chair, inhale, and forcefully contract their anus by interrupting urination, and then exhale and relax for a while. This action is usually done 10 to 15 times, which can increase the elasticity of anal and perineal muscles, and avoid the laceration of perineal muscles during delivery.
4. Walking
Pregnant women also insist on walking before giving birth, which is very helpful for delivery. Of course, at this time, the body is heavy and it is difficult to take part in sports activities. Walking can also play a role in exercising. The strength of pregnant women's muscles is enhanced by walking, which can also help the pelvis move. All of these can help to relieve the pain during delivery.