Nowadays, many expectant mothers will also participate in some sports that suit them. Yoga is a very good choice. Pregnant women can choose an auxiliary tool according to their own state, that is, a yoga ball. A yoga ball is also called a exercise ball or yoga birthing ball. A ball is a kind of ball tool for sports and fitness. How do pregnant women use it? Let's find out together.
How to use the birthing ball for pregnant women
1. Standing posture
(1) Press one leg on the birthing ball, bend your arms and cross them behind your head, slowly stretch your whole body to the left, repeat several times, and switch sides.
(2) Separate your legs as much as possible, raise your left arm, slowly stretch your body to the right, hold the ball with your right hand until your left arm is parallel to the ground, take a deep breath, and keep the posture for a few seconds.
2. Upper body lying on the birthing ball
(1) Straighten your hands to support the ground, keep your legs together; stretch your back, lift one leg as high as possible, then put it down, and switch to the other side. It has the effect of thin legs and buttocks.
(2) Place the upper body in the square position of the pregnancy birthing ball, and put your hands on the ground; separate your legs, and slowly lift one leg until it is parallel to the ground, keep the posture for a few seconds, and repeat the process by changing sides.
3. Sit on the birthing ball
(1) Keep your legs together, raise your hands upwards, and face each other with your fingers, take a deep breath, retract your abdomen and raise your chest, and lift your whole body upwards as much as possible.
(2) Separate your legs, do the splits, straighten your arms, hold the fitness ball from your chest with both hands, lift it up, take a deep breath, lean your body's center of gravity as far back as possible, and keep the posture for a few seconds.
(3) Raise one leg and keep it parallel to the ground. At the same time, raise your arms and keep the posture for a few seconds. Slowly lower the legs and arms again, repeat several times, and then switch legs.
4. Lie on your back on the ground
Put your legs together, put your left leg on the fitness ball, arch your right leg to keep it perpendicular to the ground, lift your upper body upwards, and make a straight line with your left leg. Take a deep breath and hold the pose for a few seconds.
The benefits of sitting on a yoga ball for pregnant women
1. Help to open the pelvis, which is conducive to smooth delivery.
2. It is beneficial to the healthy development of the baby.
3. Improve blood circulation and metabolism in the body, and reduce edema during pregnancy.
Precautions for pregnant women yoga
1. Before exercising, you should consult your doctor to know what kind of exercise is suitable for you.
2. When exercising, you should wear loose clothing. If you swim in the water, you should wear a swimsuit specially designed for pregnant women.
3. Drink enough water before and during exercise, and pay attention to pause and rest during exercise.
4. Do not move around in too hot or humid environment.
5. Before and after exercise, you must warm up and relax, especially pay attention to the active ligaments.
6. After more than 4 months of pregnancy, exercise in the supine position should be avoided, because the weight of the fetus will affect the blood circulation of the pregnant woman.
7. Pay attention to how to go from lying on your back to standing during exercise: you should lie on your side first, then support your body with the elbow of one hand and the other hand, and slowly turn to a sitting position before standing up.
8. Pay attention to measure the pulse during exercise. The intensity of pregnant women's exercise should be controlled within 150 beats per minute.
9. Never engage in excessively strenuous exercise. Pregnant women should always be able to speak normally during exercise. If the pregnant woman has difficulty breathing, the fetus may be hypoxic.
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