怀孕妈妈必备手册之保健操.doc

怀孕妈妈必备手册之保健操孕期一定要掌握一些必备的知识，其中保健操就是需要掌握的，专家说孕妇如果常做保健操的话，不仅对自己又帮助，对宝宝也是有很多的帮助的。随着子宫的不断增大，子宫底部可以上升达到剑突下甚至升高到心脏的位置，这时心脏因受到压迫而出现心跳、呼吸急促、端坐呼吸，同时压迫胃、肠引起食 欲减退，另外还有下腹部的膀胱受压产生尿频，及排不干净的感觉，阴道分泌物也增多了，还容易发生静脉瘤，所以说这个月对孕妇来说也是一个最痛苦的时期。由于孕妇身体更加臃肿，行动也越加不灵活，而且这个时期很容易感到疲劳。所以不要做过重的劳动，多注意休息。为了保证子宫血液畅通及良好的胎盘血液 灌注，孕妇最好左侧卧位，如有下肢浮肿或静脉曲张应将腿部适当垫高。从这个月起孕妇要停止性生活，以防造成早期破水和早产等不良后果。此外由于妊娠后期胎 儿发育更加迅速，因此孕妇更要注意营养的摄入，同时也应加强自身的体力锻炼，以利于生产。本周开始学习提高健康水平的孕妇保健操，这节体操可以进行到第36周末。你可以骑在椅子上，两手放在胸前，躯干向右转，两手前伸，然后向左转做同样动作。仰卧在床上，两足蹬在墙上，两膝保持弯曲，两腿外展，还原(即分开与合拢)。仰卧在床上，床上拴一根绳子，双手拉住绳子仰卧起坐。仰卧在床上，双手握住套在两脚掌上的绳子，两腿伸直，使绳子绷紧，屈两臂牵引绳索使两膝屈曲，然后再复原。仰卧在床上，两臂放在体侧，掌心向上，右手放在左手上，同时转肩，但骨盆不能转动。然后反侧做同样动作。仰卧在床上，两膝屈曲，抬起骨盆同时收缩肛门，然后放下骨盆，同时放松肛门。跪撑，两膝轮流前移至两手之间，还原。这几节保健操动作要慢，要呼吸深匀。在学习上述保健操的同时，也可以选择下列呼吸功和按摩疗法：这套按摩疗法可以坐在床上或椅子上进行。姿势和意念调整好了之后，即可进行几次长呼吸。呼吸时用鼻吸气，同时舌舐上腭(似念“而”字音时的口型);用口呼气，同时舌放下。如此呼吸89次(一呼一吸为一次，以下同此)。呼吸时，要逐渐做到悠缓细匀，以舒适自然，轻松愉快为度。你在初练这套疗法时，可以先呼吸35次，然后量力逐渐增加次数。如果愿意多练，还可以每天增加3次，逐渐增加到每次练功呼吸2030次。须要注意的是，在每次增加次数时，必须根据个人身体健康情况，循序渐进。高危妊娠者应慎重。呼吸时，要求室内空气新鲜。如果室内空气不新鲜(如在冬季不能保持空气新鲜)，则可以暂不做呼吸，而且接做按摩动作。如果吸呼方法、姿势、意念等方面不合要求，便会出现一些不良反应。例如呼吸过分用力，过于深长，则练功时可出现头昏、头重、头痛、胸闷气塞，胸胁疼痛、腹内胀气或烦躁不安等症状。呼吸功也不能在饭后和饥饿时做，情绪不好和疲劳时也不要练。有流产病史者也不能做呼吸功。另外，在呼吸功结束后，不要勿忙站起，可先用双手相搓，然后再搓脸，再缓缓起立，活动四肢，喝点温开水也可以。Pregnancy must master some necessary knowledge, which exercises is to master, experts said that if a pregnant woman often do exercises, not only for their help again, also have a lot of help to a baby.Along with the increasing of the uterus and uterine bottom can rise to xiphoid process under elevated to the position of the heart, even when the heart due to pressure, heart rate, shortness of breath orthopnea, oppression stomach, intestinal cause food to decrease at the same time, in addition, a lower abdominal bladder pressure frequency, and the feeling of not clean, also increased vaginal discharge, also prone to varicose vein, so this month for pregnant women is one of the most painful period.As pregnant women more bloated body, action also more flexible, and it is easy to feel tired in this period. So dont do too much work, pay more attention to rest. In order to guarantee the uterus blood flow and good placental blood perfusion, pregnant women the best left side, if there is a lower extremity edema or varicose veins leg should be appropriate padding. Since this month pregnant women to stop sex to prevent causing premature rupture and adverse consequences such as premature. Moreover due to the late pregnancy fetal development more quickly, so that pregnant women more pay attention to the nutrition intake, also should strengthen their own physical exercise at the same time, to facilitate production.This week started learning improve the level of health of the pregnant woman exercises, this exercise can be done to 36 weekend.You can ride on the chair and put his hands on his chest, torso to the right, both hands forward, turn left and then do the same action.Lie on your back in bed, two foot pedal on the wall, his knees bend, two legs outreach, reduction (i.e., separated and closed).Lie on your back in bed, bed tied a rope, both hands hold the rope sit-ups.Lie on your back in bed, his hands hold on the two foot ropes, two legs straight, make the rope tension, bending traction rope made his knees buckling, two arms and then recover.Lie on your back in bed, two arms on the sides, palms up, placed his right hand on his left hand, turning the shoulder at the same time, but cant turn the pelvis. Then again do the same action.Lie on your back in bed, his knees buckling, raise the pelvis and shrink the anus, and then let go of the pelvis, relax the anus at the same time.Other words, take forward to hands between his knees, restore.These verses exercises the movement wants slow, to breathe deep well.In the study of the exercises at the same time, also can choose the following breathing work and massage therapy:The massage therapy can sitting on the bed or chair. Position and adjust the thoughts, can be a long breath.Breathing to breathe in through your nose, and at the same time the tongue lick your palate (like read and sound when the mouth). Exhale, with my mouth and tongue down. So breathing 8 9 times (for one out-breath, the same below). Breathing, to gradually achieve slow well leisurely, with comfortable natural, relaxed and happy.When you practice this therapy in early, to breathe 3 5 times, then force increase gradually. If want to practice more, also can increase 3 times a day, gradually increasing to practise every breath 20 30 times. Need to note is that in every time increase the number of, must according to personal health condition, step by step. High-risk pregnancy should be carefully.Breathing, indoor air fresh. If indoor air isnt fresh (e.g., in the winter cant keep the air fresh), you can temporarily do not breathe, and take a massage action.If the called method, posture, thoughts, etc, blatantly will appear a few adverse reactions. Such as breathing too hard, too long, can appear when exercising dizziness, head heavy, headache, chest, short plug, chest pain, abdominal bloating or irritability and other symptoms.Breathing function also cannot do when after dinner a