Low back pain, constipation, and calf stiffness are all representative troubles during pregnancy. Because I was afraid that it would be bad for my child, I could not take medicine and the massage was excluded. Today, introduce some simple stretching exercises and yoga that can be done anywhere, to help overcome the troubles of pregnancy.
First, constipation problem
Intestine movement is inhibited during pregnancy due to the effects of luteal hormones. As the uterus grows larger, it will press the intestines, and because of the reduced amount of exercise, constipation will worsen. A movement that relieves constipation is stretching the waist or stimulating the bowel. It is good to repeat this action while watching TV.
Exercise hip
Open your legs to the shoulder width and bend your knees slightly. Hold your hands on your waist and move your waist around. Repeat 10 times each time.
2. Sitting and twisting the waist
Sitting comfortably on the floor, hands behind the shoulders supported on the ground. Bend your knees and open your legs to the width of your shoulders and straighten your waist. Exhale, bend the waist, inhale, and return to the starting position. Repeat 2-4 times each side.
Second, edema problem
As you gain weight, your body will increase, and the pressure on your legs will increase, so your blood will collect in your legs and your edema will become more and more powerful. If you want to prevent edema, you need to exercise regularly.
Lift up and drop your toes
Stand with your legs straight, bend your elbows, and raise your hands to the shoulder height. Straighten your toes, stretch your instep, and lift them up. While lifting and lowering the instep, the arm should also be straight forward.
2. Sitting cross-legged and stretching
Sitting cross-legged, hands straight forward and cross. Keep the chin pulled down, then arch the back into a circle, stretch the shoulder blade, and breathe 2-3 times. After that, turn your arms backwards and hold them with your hands. Keep the shoulder blades as close to each other as possible and stretch them backwards. Keep this position breathing 2-3 times.
Third, shoulder stiffness problem
Half of pregnant women will have a lot of low back pain. As the belly protrudes forward, the entire body tilts forward. From the scapula to the waist, by stretching the entire back, stretching can effectively relieve low back pain. You can do this exercise every time you feel low back pain, and you can do it 3-4 times a day.
Straighten your fist
Open your legs to a wider distance than your shoulders and bend your knees. Bend your elbow and make a fist, bend your arms up to the position where your fist is flush with your chin, and pull back. Looking straight ahead, twisting the upper body and extending the left fist to the right front. The right arm is bent and pulled back. Repeat 10 times each time.
2. Straighten the palm
1. Sit on the floor, raise your left knee, place your left hand on your lap, and lift your right arm to the upper right. While inhaling, stretch straight.
2. Lower the right arm and straighten to the left knee. Repeat the movements in 1 and 2 for 2-3 times and then repeat the movement in the other direction.
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