ddp健身操，缓解孕期疼痛

Month 4：Trunk Twist：

This exercise stretches your back, spine, and upper torso muscles.

1. Sit with your legs crossed.
2. Reach your left hand toward your left foot, and place your right hand at your side for support.
3. Slowly twist your torso to your right.
4. Switch your hands and twist to your left.
5. Repeat left and right twists 5 to 10 times each.

Month 5： Forward Bend

Aim

• to strengthen your lower back

Technique

1. Stand with your feet approximately shoulder width apart.
2. Bend slowly forward at the hips, keeping your back straight.
3. Breathe deeply for a few breaths, before raising you torso back to the standing position.
4. Repeat this action several times

Alternatives

• If you are able to comfortably perform the above action, you can increase the stretch by clasping your hands behind your back and slowly raising them until they are as far above your head as possible.

我这里是个坐在椅子上的（有靠背）：
1.双手环抱小臂，放松胳膊
2. Bend forward slowly, with your arms in front and hanging down. Stop if you feel any discomfort on your abdomen
3. Hold this position for 5 seconds, and then sit up slowly without arching your back. Repeat five times.(不知大家能看明白不，我没找到图)

Month 6： Backward Stretch

This exercise stretches and strengthens your back, thigh, and pelvic muscles.

1. Kneel on hands and knees with your knees 8 to 10 inches (20 to 25 centimeters) apart, hands directly under your shoulders, and arms and back straight.
2. Keeping your arms straight, slowly lower your buttocks toward your heels and tuck your head toward your knees. Hold for a count of 5.
3. Slowly return to the kneeling position.
4. Do this exercise 5 times.

Month 7:   Rocking Back Arch
1. kneel on  your hands and knees,with your weight distributed evenly and your back straight.
2. Rock back and forth for a count of five.
3. Return to the original position and curl your back up as far as you can. Repeat 5-10times.

Month 8:  Leg Lift Crawl
This exercise strengthens your back and abdomen muscles.

1. Kneeling on hands and knees, place your hands directly under your shoulders and straighten your arms.
2. Lift your left knee and point it toward your elbow, while lowering your chin toward your chest.
3. Slowly extend your leg behind you without completely straightening it, while raising your head to look in front of you. Avoid arching your back.
4. Do left and right lifts 5 to 10 times each.

Month 9:  Upper Body Bends
This exercise strengthens your back and torso muscles.

1. Stand with your hands on your hips, legs apart, and knees slightly bent.
2. Keeping your upper back straight, bend forward slowly. You should feel a slight pull below your buttocks.
3. Bend a total of 10 times.

报名孕妇瑜珈

*报名时机：越早报越好。孕妇瑜珈虽然12~16周以后才能上课，但报名人数不少，且要等到旧生去生，新生才能递补，建议及早跟老师预约卡位。

*价位：跟小孩的尿布奶粉钱比起来不算什么，跟你产后阴道松弛尿失禁比起来更不算什么。老师会教你做「凯格尔运动」（当然，你也可以不要去上自己在家练），上课还会分享生产知识，我强力推荐要自然产的朋友去上上看。

老师还有开生产瑜珈跟宝宝按摩的课。孕妇瑜珈跟一般人练的瑜珈比起来算轻松，毕竟孕妇也不能做太夸张的动作。有要自然产又怕痛的妈妈很适合，老师常常和我们分享学姐们的生产经验，有去上过的人大概就会对无痛生产心存疑虑了。

自己在家练,  推荐Prenatal Yoga With Shiva Rea, 链接： 点击这里

在前3个月怀孕，天气好，就常出门散步，后来天气凉了，锻炼就是在家做这个
YOGA。我懒，一星期做1-2次，每次做完都很舒服。勤快的姐妹可以用得更多。一张DVD
分3个Trimester，很好用。尤其现在快生了，觉得对生产应该还不错。