Pregnancy, labor pains, and childbirth place significant physical strain on expectant mothers. Regular adaptive exercises and practices during pregnancy can help women navigate this period smoothly. Additionally, these activities benefit the delivery process and postpartum body recovery.
Learn Prenatal Exercises to Facilitate Childbirth (Public Health Network)
I. Pelvic Exercises and Training
(1) Strengthening Pelvic Floor Muscles
Purpose: Pelvic floor muscles support and protect the fetus within the uterus. During pregnancy, these muscles become softer and more elastic. Due to the baby's weight, women often feel heaviness and discomfort. In late pregnancy, urinary incontinence may even occur.Postpartum, abdominal muscle laxity can also affect body shape. To prevent these issues, pregnant women should regularly exercise their pelvic floor muscles.
Method: Lie on your back with your head elevated. Place your hands flat beside your body, knees bent, and feet flat on the bed. Contract your pelvic floor muscles as if controlling urine flow, hold briefly, then repeat.Perform 10 repetitions per session, at least 3-5 times daily.
(2) Pelvic Tilt Exercise
Purpose: This exercise mobilizes the pelvis, benefiting future childbirth, while strengthening abdominal muscles and enhancing back flexibility. It may alleviate back pain symptoms.
Method: ① Lie prone on the bed with arms extended, supporting yourself on your palms and knees. Maintain a straight back. ② Arch your back, tighten your abdominal and gluteal muscles, and tilt your pelvis slightly forward while exhaling. Hold this position for several seconds, then inhale, relax, and return to the starting position. Repeat several times. Keep your shoulders stationary throughout the exercise.
II. Cross-legged Sitting Exercise
Purpose: Strengthens back muscles during pregnancy, enhances flexibility in the thighs and pelvis, facilitates leg separation during childbirth, and improves blood circulation in the lower body.
Method: ① Seated Thigh Strengthening: Sit cross-legged with your back straight. Bend your knees, bringing the soles of your feet together as close to your body as possible. Grasp the ankles of the same side with both hands. Press your elbows outward with gentle pressure against the inner thighs to stretch them. Hold this position for 20 seconds each time, repeating several times.② Cushioned Seated Position: If cross-legged sitting is difficult, place one cushion on each side of your thighs or sit with your back against a wall, maintaining an upright posture as much as possible.③ Crossed-Leg Position: You may also sit with legs crossed. This position may feel more comfortable, but remember to periodically switch the front and back positions of your legs.
III. Squatting Exercises
Purpose: Practicing this movement enhances pelvic joint flexibility, strengthens back and thigh muscles, and improves perineal skin elasticity, all contributing to a smoother delivery.
Method: ① Unsupported squat: Keep your back straight, knees slightly turned outward, and lower into a squat. Keep your feet slightly turned outwards with heels touching the ground. Use your elbows to gently press outward on the inner thighs to stretch the thigh muscles. Hold this position for as long as comfortable.② Chair-assisted squat: If full squats feel challenging initially, practice leaning against a chair. Stand facing the chair with feet slightly apart, back straight, knees turned outward, and squat while holding the chair. If keeping both feet flat is difficult, place a soft cushion under your heels.When rising, move slowly while holding the chair to avoid dizziness.
Once proficient with these prenatal exercises, you may repeat them several times. However, always exercise within your limits and avoid fatigue. If discomfort occurs during practice, stop or rest briefly before continuing.