18/09/2026
🤰 孕期分为 3 个阶段，每一个阶段，身体都会有不同的变化，也需要不同的照顾方式。
🌱 **第一阶段｜孕早期
身体正在适应怀孕带来的变化。这个阶段可以以休息、日常活动和了解身体变化为主，并根据个人情况进行适合的活动。
🌿 **第二阶段｜孕中期（约 4–6 个月）
身体逐渐适应孕期变化，也是可以开始更加规律地进行适合孕期运动的时候。
随着肚子慢慢变大，肩颈紧绷、腰背不适、肌肉疲劳等情况可能逐渐出现。
这位怀孕 6 个月的孕妈妈来到 OPT，我们根据她目前的身体状况进行：
✨ 肩颈与背部软组织放松
✨ 缓解肌肉紧绷与疲劳
✨ 孕期适合的活动与运动训练
✨ 骨盆底肌训练，学习正确的发力方式
治疗结合运动训练后，孕妈妈也反馈
「感觉身体松很多，也比较有力气了！」 🤍
🌸 **第三阶段｜孕晚期
随着身体负担增加，活动方式和运动强度也需要进一步调整，可以着重于维持活动能力、肌力、身体舒适度，以及为生产和产后恢复做好准备。
每一位孕妈妈的身体状况都不一样。孕期运动并不是越多越好，而是要根据孕期阶段、身体状况和医生/专业人员的建议，选择适合自己的运动方式。
孕期，也可以安全地动起来，好好照顾自己的身体。 🤍
🤰 Pregnancy comes with many changes — and each stage needs a different approach.
Pregnancy is commonly divided into 3 trimesters. As the body changes, the way we move, exercise and care for ourselves can change too.
🌱 **1st Trimester | Early Pregnancy
The body is adjusting to many new changes. Gentle movement and staying active according to your condition can be a good starting point.
🌿 **2nd Trimester | Around 4–6 Months
For many mums, this is a good time to gradually include more structured pregnancy-friendly exercises.
As the baby grows, you may notice more tension around the neck and shoulders, back discomfort, muscle fatigue, or changes in your pelvic floor.
This mum came to OPT at 6 months pregnant. During her session, we combined:
✨ Gentle soft tissue techniques
✨ Neck, shoulder and back relaxation
✨ Pregnancy-appropriate exercises
✨ Pelvic floor exercises and muscle activation
After the session, she shared that she felt much more relaxed and had more energy. 🤍
🌸 **3rd Trimester | Late Pregnancy
As the body continues to change, exercises can be modified according to your needs, focusing on maintaining strength, mobility and comfort while preparing for labour and postpartum recovery.
Every pregnancy is different. There is no one-size-fits-all exercise routine — the goal is to find movements that are safe, suitable and comfortable for you and your stage of pregnancy.
Keep moving, keep strengthening, and take care of your body throughout your pregnancy. 🤍
📍 OPT Therapeutic and Rehab
L3-03，
Ikon Connaught,
160, Jalan Cerdas,
Taman Connaught ,
56000 Kuala Lumpur.
014-332 3919
