Eliminate edema of lower limbs. Pregnant mommy lifts her legs to do this.

In the middle and late pregnancy, the pelvic cavity of pregnant women begins to bear the baby's increased weight, which will cause pain and oppression, which will make the blood in the inferior vena cava not easy to return, the lower limbs will swell and edema, and even ligature marks will appear when wearing socks. The yoga teacher shared that you can make more use of Buddha-like lateral lying, and practice leg lifting exercises for about 10 minutes every day, which can also relieve pelvic compression and help to have a smooth delivery. (Audiovisual/Photojournalist Huang Zhiwen)

Pregnant mommy should eliminate edema of lower limbs, relieve pelvic pain, and practice leg lifting in the posture of lying Buddha. (Photo/Huang Zhiwen) The cause of edema of lower limbs is that after 5 months of pregnancy, the swollen uterus compresses the inferior vena cava, making it difficult for blood to return and stagnate in the stroma. Coupled with the influence of hormones, water gradually accumulates in the body, but this water does not stay in the blood vessels because of the decrease of protein concentration in the blood vessels, but gradually penetrates into the tissues.

10 minute leg exercise to eliminate edema

Yoga teacher Tang mentioned that 10 minutes of leg lifting exercise can be practiced every day for lower limb edema in the second and third trimester of pregnancy, which can not only relieve edema, but also relieve pelvic compression, and is also quite helpful for the upcoming production.

Step 1: First, lie on your side in the posture of reclining Buddha, with your head in your hands. Remember not to press your neck, your shoulder blades sink, lengthen the distance between your ears and shoulders, bend your feet slightly, and your pelvis is perpendicular to the floor. If you go forward, you may run over your baby and upset your stomach.

Leg-lifting exercises can exercise the muscles of lower limbs and pelvic floor, and also help to give birth naturally. (Photography/Huang Zhiwen) Step 2: Then put out a foot. When exhaling, slowly lift your feet. The height should not be too high. When inhaling, slowly put it down. Keep breathing and do 6-8 leg lifts.

Step 3: When finishing the last leg lift, keep the soles of your feet in a circle in the air, which can promote peripheral blood circulation. It's normal to feel a little sore, just turn around 8 ~ 10, and then do the other side.

After lifting the legs, you can keep the soles of your feet in the air and increase the peripheral blood circulation. (Photo/Huang Zhiwen) Teacher Tang added that if the muscle strength is not enough to finish a whole set at once, you can rest for 30 seconds after lifting one leg and then do it again. Under the premise of not excessively increasing the physical burden, daily exercise is also quite helpful to increase muscle strength.