中國醫藥大學北港附設醫院
China Medical University Beigang Hospital
Antenatal exercises and Lamaze Childbirth Method
產前運動及拉梅茲呼吸法（
產前運動及拉梅茲呼吸法（英文）
英文）
1.Leg exercise
Method: Supporting the back of the chair with hand，left leg stands still, right leg is lifted
and rowed and enclosed , row 10 times and finish, change the leg to do again
Purpose: help to strengthen the muscle near the pelvis, increase the elasticity of the
muscle of perineum department for delivery.
Time: during early pregnancy, 5~6 times in the morning and evening daily.
2. Sitting down with crossed legs
Method: sit flat on the bed, one leg cross over the other, 2 knees far separated, gently
press the 2 knees doward.
Purpose: help to exercise the groin muscles and joints elasticity, in a way to prevent
spasms from enlarged uterus in the late pregnancy.
Time: begin 3 months after pregnancy, once a day, increase from 5 minutes to 30
minutes each time.
3. Waist
exercise
Method: hands on the back of the chair, slowly breath, at the same time the arm
makes the centre of body weight concentrate on the back of the chair, tiptoe and
elevate the heels, waist upright, lower abdomen close to the chair back, slowly exhale,
then relax are and lower the heels.
Purpose: to reduce waist ache, to strengthen the elasticity of abdomen and perineum
muscles for fetal expulsion smoothly at the time of the delivery.
Time: begin 6 months after pregnancy, 5~6 times in the morning and the evening.
4.Pelvic and back swing exercise
Method: Lie flat and supine, both legs are crooked. Both feet are flat to the floor. Utilize
strength from feet and the shoulder to raise the buttock up and down repeatly.
Purpose: to reduce waist and back pain during pregnancy and delivery.
Time: begin 6 months after pregnancy, 3 times a day, 5 repeats each time.
5. Leg elevation exercise
Method: Lie flat and elevate both legs against the wall, try one's best to make both
legs and waist vertical on the wall.
Purpose: to spread the muscle tension of the spine and buttock, to promote the blood
circulation of lower limbs.
Time: Anytime during pregnancy, 3~5minutes each time, several times a day.
6. Breathing exercise（
（Lamaze Childbirth Method）
）
(一) Chest type breathing:
Method: First of all, relax your body completely, eyes focus on one point, take a deep or
"cleansing" breath though your nose, then pursed your lips (like blowing a candle), slowly blowout the air;
repeat the motion 6~9 times in a minute. Inhale at the start of uterine contraction, blowing the air out until
the contraction pain stop.
Purpose: at the onset of the contraction pain, before the cervix dilatation to 3cm, Lamaze can decrease
muscle tension and reduce labor pain.
Time: 28 weeks after pregnancy, couples can practice together. You may practice 3 times a day and 10
breathing motions each time.
(二
二) “Hee, Hee” breathing：
：
Method: First of all, relax your body completely, eyes focus on one point, take a deep breath and exhale,
then inhale again, start by shallow inhaling and exhaling with mouth, maintain the breathing while making
a “hee, hee” sound from the throat. You may increase breathing speed at the time of contraction pain, slow
down in the contrary. You need to pay attention to the same amount of air breathing in and out. During
practice, try to increase the duration of each breathing from 20 seconds to 60 seconds.
Purpose: “Hee, Hee” breathing can be applied to cervix dilatation between 3 and 7 cm. Using the short breathing
method to raise the diaphragm and decrease uterus compression and pain.
Time: practice begin 28 weeks after pregnancy. Couples may practice together, Practice 3 times a day, 10
breathing motions each time.
(三
三) Wheezing breathing:
Method: First of all, relax your body completely, eyes focus on one point, take a deep breath and exhale, then
inhale again through nose, follow by 2~4 times “hee, hee” breathing, then blow out the remaining air all
at once through the mouth. During practice, try to increase each breathing cycle from 45 seconds to 90
seconds.
Purpose: Wheezing breathing method can be utilized during 7~10 cm of cervix dilatation. Usually there is a
feeling of bearing down sensation. This method can prevent improper use of strength, avoid vaginal
canal edema or laceration.
Time: practice after 28 weeks of pregnancy, 3 times a day, 10 cycles each time.
Wish you a good health and hope everything goes well with you.
Please contact us if there is any question.
Your attending physician is:_________
Tel: (05) 7837901 ext ___________
China Medical University Beigang Hospital
100.12
HE-60002-E