小貼士
●Focus on keeping the breath steady and on letting the body relax and release; think of relaxing your bum, belly, thighs, shoulders and face. Closing the eyes can help to do this.
保持呼吸平穩，身體放鬆，閉上眼，想像放鬆你的臀部、腹部、大腿、肩膀和面部。
●While being aware of the sensations that are occurring, try to breathe into the perineum, while at the same time relaxing all the muscles around that area, like your thighs, your bum and your belly. Both during and in between contractions, this practice of relaxation can prove so beneficial and will be vital for vaginal birth.
當進入這种放松的感覺後，試著放鬆會陰周圍的肌肉，就像放鬆身體其他部位一樣。無論是在會陰肌肉收縮期間還是在放鬆期間，這种放松的體驗都是有益的，對陰道分娩至關重要。
●Once again, please note that these are not what are usually referred to as fun to do!
再次強調，孕婦通常不太樂於去做這些訓練。小麥提示：如有不適請停止按摩。
●You can start these exercises around 34 or 35 weeks of pregnancy, once a day.
可以在孕期34周或35周，開始這些訓練，每天一次。
●The muscles that get stretched during the birthing of the baby will be able to find their tone once again with Kegel Exercises.
陰道分娩導致肌肉鬆弛可以通過做Kegel訓練恢復彈力。