懷孕分娩的三個原則（三）骨盆搖擺 Movement

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翻譯|Ada 國家三級營養師 孕產康復訓練師

為了能把這篇科普文章讓更多的國內麻麻看到，ada窮盡畢生英語技能+孕產知識+運動指導原則+翻譯軟體，譯了這篇來自SpinningBabies網站上的文章，原文鏈接在左下角，如有更精確的翻譯請隨時@我

以下是原文：（斜體部分為譯文，綠色部分是Ada的註解）

Spinning Babies Third Principle: Movement

旋轉嬰兒第三原則：骨盆搖擺（在產程中已破水的媽媽不可應用）

育見美母嬰博覽會上的孕媽咪生育舞蹈照

The pelvis opens better when it has been kept mobile and 「symmetrical.」 That means there is full range of motion in the four pelvis joints and even the sacrum restores mobility. Symmetrical indicates that one leg isn』t shorter or longer, one hip isn』t rotated forward, and the pelvic floor isn』t twisted or shorter on one side causing baby to turn to an unfavorable position.

當骨盆保持移動和「均衡」時，它會更好地打開。這意味著在四個骨盆關節甚至骶骨也能恢複流動性。均衡表示一條腿不短或不長，一髖不向前旋轉，盆底在一側不扭曲或緊張，不導致嬰兒轉到不利於出生的位置。

Movement such as walking supports flexibility. Movement and stretch in prenatal yoga and similar static stretch exercises helps range of motion as well as flexibility. Some women will swim belly down.

骨盆搖擺等運動可提高身體的靈活性。產前瑜伽中的運動和伸展以及類似的靜態伸展（分娩球和生育舞蹈等）運動練習範圍有助於提升靈活性。有些女人在孕期還會進行游泳。（寶寶在出生時會經歷兩次旋轉，骨盆的靈活性好可以讓寶寶更輕鬆的轉動到理想位置，讓媽媽少受很多罪，你懂的）

Water helps movement. In labor, women will decline a request that their amniotic sac, or bag of water, be broken by the doctor or midwife in an attempt to shorten a long labor. They know that an intact sac may help the baby rotate her head more easily during birth than no water. If marbles are stuck in a jar, then filling the jar with water and jiggling it gently is likely to free the block. Movement helps the water 「flow」 around baby』s head to help it move.

水有助於骨盆搖擺。在分娩時，婦女會拒絕醫生或助產士打破羊膜囊或一袋水的要求，以縮短分娩時間。他們知道，一個完整的囊可能幫助嬰兒在出生時更容易旋轉頭部，而不是沒有水。如果彈珠卡在罐子里，然後把瓶子裝滿水，輕輕地搖動它，很可能會釋放這個塊。運動幫助水「流動」在嬰兒的頭部，以幫助寶寶的移動。（在國內，非破水媽媽在分娩室可以提出來，但鑒於媽媽和寶寶的安全性考慮還是要聽醫生或是助產士的安排）

In pregnancy, movement and exercise improve

• Muscle length and tone
• Pelvic joints stretch and align
• May help with engagement at the end of pregnancy.
• Help descent once labor begins.

In labor, movement helps the

• Baby descend through the pelvis
• The birthing woman relax muscles she can』t relax simply by mentally trying or breathing

在孕期骨盆搖擺可提高

• 肌肉長度和張力
• 骨盆關節伸展和排列
• 可能有助於懷孕結束時的銜接。（1 孕晚期緩解不適 2 胎頭雙頂徑進達到極點盆入口最簡單的面,胎頭顱骨最低點接近或達到坐骨棘水平,稱銜接）
• 一旦分娩開始，幫助下降。

在分娩中，運動有助於（在產程中已破水的媽媽不可應用）

• 嬰兒從骨盆下來
• 分娩媽媽放鬆肌肉-她不能僅僅靠精神上的努力或呼吸來放鬆

育見美孕產老師：YAYA孕35W+ 奔馬式流動

What should I do for The 3rd Principle of Movement?

對於第三項運動原則，我應該做些什麼？

In Pregnancy, check out Daily and Weekly Activities. These add range of motion to the pelvis and help the uterus be more centered to help baby into position.

懷孕時，檢查一下每日和每周運動。這些增加了骨盆的運動範圍，並幫助子宮居中，以幫助嬰兒進入位置。

In labor, we add some tiny jiggling movements (never big, jolting shakes!) to activate stretch organs in the muscles and tendons to soften the path and reduce pain.

在分娩中，我們加入一些微小的抖動動作(永遠不會太大，震動！)來激活肌肉和肌腱的伸展器官，以軟化產道和減輕疼痛。

Daily Essentials can be done daily throughout pregnancy to bring balance for comfort & may help you have an easier, shorter birth.

孕媽咪和芭比的生育舞蹈

原文出處來自SpiningBabise（轉動胎兒），這個項目出自Gail Tully, CPM，Gail是來自美國明尼蘇達州明尼阿波利斯的著名助產師。（Spinning Babies is a project by Gail Tully, CPM. Gail is a midwife in Minneapolis, Minnesota, USA.）

深圳育見美孕產運動是由臨產醫護人員和資深孕產老師組成的團隊，專註於孕產期運動規劃，幫助新一代准爸媽提高孕育品質。