To prevent mothers from feeling uncomfortable, sore, and unwell
Attention should be paid to various postures throughout the day, such as standing with a straight back without slouching the shoulders, putting weight on the heels. When sitting, keep the back straight and lean against the chair back to relax the back, or prop both feet up to body level. When lying down, the most comfortable and appropriate position for pregnant women is lying on the side with a pillow.
Exercise training should begin when pregnant for 5-6 months. Clothing should be comfortable and allow easy movement, and exercises should be done in a well-ventilated room. Initially, exercise for only 10-15 minutes to allow the body to adjust. After that, increase to 30-40 minutes per day, but if feeling tired, stop immediately.
Leg, hip, and ankle muscle exercises
These exercises help improve blood circulation in the legs, hips, and feet.
- Sit leaning back, stretch legs straight, place hands beside the body, alternately flex and extend both feet with heels staying in place while flexing the feet upward. Breathe in deeply and breathe out when pressing the toes down. Do 8-10 times daily.
- Sit in the same position as above, press the toes down, rotate both toes and ankles in circles with heels staying in place without bending the knees. Rotate toes inward toward the body. After a full circle, toes will be flexed upward, then rotate toes outward. After a full circle, toes will be pressed down. Alternate 8-10 times.
Thigh muscle exercises
These exercises help stretch and strengthen the thigh muscles.
- Sit cross-legged, place palms on the knees, breathe in with a straight back, and breathe out. Do 8-10 times.
- Sit cross-legged, bring the soles of both feet together, pull the heels close to the body, place both hands under the knees, push the knees up while inhaling, then slowly press the knees down with the palms while breathing in and out. Do 8-10 times.
Side muscle exercises
Helps reduce tension in the side muscles, strengthen the muscles, and improve breathing.
- Sit cross-legged, raise the right hand above the head as high as possible, stretch the back, lean the body to the left as far as possible while inhaling, return to sitting straight and exhale. Alternate by raising the left hand and do the same as the right side. Do 8-10 times.
Vaginal, pelvic floor, and perineum muscle exercises
- A simple method is to contract and relax the muscles around the vagina, anus, and urethra. Breathe in while contracting and breathe out while relaxing.
Back, abdominal, hip, and posterior thigh muscle exercises
Helps strengthen muscles and relieve back pain.
- Kneel in a crawling position with arms and feet on the floor, stretch straight, breathe in, lower the head while arching the back up, breathe out while arching the back down and lifting the head.
Lower body, abdominal, and pelvic muscle exercises
This position is beneficial for childbirth as it helps stretch and increase flexibility of the lower body muscles and reduces back pain effectively.
- Lie on your back on the floor, bend your knees, spread your legs slightly apart, place both arms close to the body, inhale and hold while tightening the muscles of the hips, thighs, and abdomen, arch the back with shoulders and hips touching the floor, exhale slowly while pressing the back to the floor again.
