{"id":1338,"date":"2017-05-05T08:57:53","date_gmt":"2017-05-05T08:57:53","guid":{"rendered":"http:\/\/story.motherhood.com.my\/my\/?p=1338"},"modified":"2017-08-10T10:05:55","modified_gmt":"2017-08-10T10:05:55","slug":"senaman-kehamilan","status":"publish","type":"post","link":"https:\/\/story.motherhood.com.my\/my\/senaman-kehamilan\/","title":{"rendered":"Senaman Kehamilan"},"content":{"rendered":"

Rutin ringkas ini membantu kerja anda di waktu pagi, kekal tenang sepanjang hari dan malam pada setiap trimester.<\/p>\n

Highlighted<\/small>

<\/div>
<\/p>\n

1. \u00a0Spine Aligner<\/p>\n

Berdiri tegak dengan posisi badan yang membelakangkan dinding. Sentuh dinding menggunakan kaki, punggung, bahu, dan kepala. kemudian tarik perut anda keluar dan kedalam semasa menarik nafas perlahan sebanyak tiga kali. Lepaskan, teruskan untuk menarik nafas kali kedua. Ulang sebanyak 3 kali.<\/p>\n

klik di sini untuk dapatkan barangan bayi murah!<\/a><\/p>\n

<\/p>\n

2. Cat<\/p>\n

Letakkan tangan anda pada dinding, luaskan kedudukan kaki anda. Undur beberapa langkah kebelakang dan tunduk kedepan, pastikan dada anda di posisi yang betul dan bengkokkan lutut anda sedikit. Tarik, kemudian lepaskan nafas anda, buat seperti kucing. Tahan selama beberapa saat, dan betulkan posisi anda kembali. Ulang sebanyak 3 kali.<\/p>\n

<\/p>\n

3. Runner’s Stretch<\/p>\n

Berdiri di belakang bangku dan letakkan jari anda pada bangku tersebut. Luaskan kangkangan kaki anda. Bengkokkan lutut kiri sehingga melebihi lutut kanan\u00a0anda, tekan pinggul anda kedepan sehingga anda merasakan tegangan pada kaki kiri anda. Cuba untuk capai pada renggangan maksima. Tahan 3 hingga 5 nafas. Kemudian tukar posisi kaki anda.<\/p>\n

klik di sini untuk dapatkan barangan bayi murah!<\/a><\/p>\n

<\/p>\n

4.Chest Opener<\/p>\n

Duduk pada kerusi dengan kududukan kaki yang tegak pada lantai. Letakkan tangan anda pada perut anda dan tegakkan leher anda. Pusingkan bahu anda kebelakang pada dengan gerakan yang bulat\u00a0sebanyak 5 kali, kemudian kedepankan bahu anda semasa meletakkan tangan anda dibelakang kerusi, siku menghadap kebelakang. Tahan selama 3 nafas yang dalam.<\/p>\n

Sebelum Tidur<\/p>\n

<\/p>\n

5. Side Stretch<\/p>\n

Posisi melutut pada lutut kiri dan kaki kanan anda melunjur pada sebelahnya. Dengan tapak tangan kanan anda di angkat kekanan, angkat tangan kiri anda sehingga siku anda menyentuh telinga kiri anda. Tarik nafas dan turunkan tangan kanan anda semasa perenggangan. Kemudian lepaskan perlahan tukarkan posisi pada sebelah kanan. Tahan selama 2 hingga 3 nafas, kemudian lepaskan dan duduk pada posisi asal. Tukarkan posisi kaki dan ulang.<\/p>\n

klik di sini untuk dapatkan barangan bayi murah!<\/a><\/p>\n

<\/p>\n

6. Child’s Pose<\/p>\n

Tiarapkan badan anda dengan posisi duduk, di lantai atau katil. Jika perlu, letakkan bantal atau tuala yang telah digulung di lutut anda. Melunjur kedepan, depakan tangan anda dan letakkan dahi anda pada lantai. Pastikan tulang dan leher anda pada posisi yang betul. Tahan seberapa lama yang boleh.<\/p>\n

Artikel ini dipetik dari FeelGreatMoves<\/p>\n<\/article>","protected":false},"excerpt":{"rendered":"

Rutin ringkas ini membantu kerja anda di waktu pagi, kekal tenang sepanjang hari dan malam pada setiap trimester. Highlighted 1. \u00a0Spine Aligner Berdiri tegak…<\/p>\n","protected":false},"author":15,"featured_media":1361,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":[],"wprm-recipe-roundup-description":[],"wpupg_custom_link":[],"wpupg_custom_link_behaviour":[],"wpupg_custom_image":[],"wpupg_custom_image_id":[],"footnotes":""},"categories":[14,5],"tags":[98,213],"class_list":["post-1338","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kehamilan","category-kesihatan-bayi","tag-kehamilan","tag-senaman","post-item","post-even"],"yoast_head":"\nSenaman Kehamilan - October 2026 | Motherhood Malaysia<\/title>\n<meta name=\"description\" content=\"Rutin ringkas ini membantu kerja anda di waktu pagi, kekal tenang sepanjang hari dan malam pada setiap trimester. 1. \u00a0Spine Aligner Berdiri tegak dengan\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/story.motherhood.com.my\/my\/senaman-kehamilan\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Senaman Kehamilan - October 2026 | Motherhood Malaysia\" \/>\n<meta property=\"og:description\" content=\"Rutin ringkas ini membantu kerja anda di waktu pagi, kekal tenang sepanjang hari dan malam pada setiap trimester. 1. \u00a0Spine Aligner Berdiri tegak dengan\" \/>\n<meta property=\"og:url\" content=\"https:\/\/story.motherhood.com.my\/my\/senaman-kehamilan\/\" \/>\n<meta property=\"og:site_name\" content=\"Ibu, Bayi & Kanak Kanak\" \/>\n<meta property=\"article:published_time\" content=\"2017-05-05T08:57:53+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-08-10T10:05:55+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.motherhood.com.my\/wp-content\/uploads\/sites\/2\/2017\/05\/05120206\/rsz_20161101_deln_post1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1140\" \/>\n\t<meta property=\"og:image:height\" content=\"750\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nurul Nabila\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nurul Nabila\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Senaman Kehamilan - October 2026 | Motherhood Malaysia","description":"Rutin ringkas ini membantu kerja anda di waktu pagi, kekal tenang sepanjang hari dan malam pada setiap trimester. 1. \u00a0Spine Aligner Berdiri tegak dengan","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/story.motherhood.com.my\/my\/senaman-kehamilan\/","og_locale":"en_US","og_type":"article","og_title":"Senaman Kehamilan - October 2026 | Motherhood Malaysia","og_description":"Rutin ringkas ini membantu kerja anda di waktu pagi, kekal tenang sepanjang hari dan malam pada setiap trimester. 1. \u00a0Spine Aligner Berdiri tegak dengan","og_url":"https:\/\/story.motherhood.com.my\/my\/senaman-kehamilan\/","og_site_name":"Ibu, Bayi & Kanak Kanak","article_published_time":"2017-05-05T08:57:53+00:00","article_modified_time":"2017-08-10T10:05:55+00:00","og_image":[{"width":1140,"height":750,"url":"https:\/\/cdn.motherhood.com.my\/wp-content\/uploads\/sites\/2\/2017\/05\/05120206\/rsz_20161101_deln_post1.jpg","type":"image\/jpeg"}],"author":"Nurul Nabila","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Nurul Nabila","Est. reading time":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/story.motherhood.com.my\/my\/senaman-kehamilan\/#article","isPartOf":{"@id":"https:\/\/story.motherhood.com.my\/my\/senaman-kehamilan\/"},"author":{"name":"Nurul Nabila","@id":"https:\/\/story.motherhood.com.my\/my\/#\/schema\/person\/fffd7b014e5f6ea315f2967ec4504bc0"},"headline":"Senaman Kehamilan","datePublished":"2017-05-05T08:57:53+00:00","dateModified":"2017-08-10T10:05:55+00:00","mainEntityOfPage":{"@id":"https:\/\/story.motherhood.com.my\/my\/senaman-kehamilan\/"},"wordCount":361,"commentCount":0,"publisher":{"@id":"https:\/\/story.motherhood.com.my\/my\/#organization"},"image":{"@id":"https:\/\/story.motherhood.com.my\/my\/senaman-kehamilan\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.motherhood.com.my\/wp-content\/uploads\/sites\/2\/2017\/05\/05120206\/rsz_20161101_deln_post1.jpg","keywords":["kehamilan","senaman"],"articleSection":["Kehamilan","Kesihatan Bayi"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/story.motherhood.com.my\/my\/senaman-kehamilan\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/story.motherhood.com.my\/my\/senaman-kehamilan\/","url":"https:\/\/story.motherhood.com.my\/my\/senaman-kehamilan\/","name":"Senaman Kehamilan - October 2026 | Motherhood Malaysia","isPartOf":{"@id":"https:\/\/story.motherhood.com.my\/my\/#website"},"primaryImageOfPage":{"@id":"https:\/\/story.motherhood.com.my\/my\/senaman-kehamilan\/#primaryimage"},"image":{"@id":"https:\/\/story.motherhood.com.my\/my\/senaman-kehamilan\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.motherhood.com.my\/wp-content\/uploads\/sites\/2\/2017\/05\/05120206\/rsz_20161101_deln_post1.jpg","datePublished":"2017-05-05T08:57:53+00:00","dateModified":"2017-08-10T10:05:55+00:00","description":"Rutin ringkas ini membantu kerja anda di waktu pagi, kekal tenang sepanjang hari dan malam pada setiap trimester. 1. \u00a0Spine Aligner Berdiri tegak dengan","breadcrumb":{"@id":"https:\/\/story.motherhood.com.my\/my\/senaman-kehamilan\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/story.motherhood.com.my\/my\/senaman-kehamilan\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/story.motherhood.com.my\/my\/senaman-kehamilan\/#primaryimage","url":"https:\/\/cdn.motherhood.com.my\/wp-content\/uploads\/sites\/2\/2017\/05\/05120206\/rsz_20161101_deln_post1.jpg","contentUrl":"https:\/\/cdn.motherhood.com.my\/wp-content\/uploads\/sites\/2\/2017\/05\/05120206\/rsz_20161101_deln_post1.jpg","width":"1140","height":"750","caption":"workout"},{"@type":"BreadcrumbList","@id":"https:\/\/story.motherhood.com.my\/my\/senaman-kehamilan\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/story.motherhood.com.my\/my\/"},{"@type":"ListItem","position":2,"name":"Senaman Kehamilan"}]},{"@type":"WebSite","@id":"https:\/\/story.motherhood.com.my\/my\/#website","url":"https:\/\/story.motherhood.com.my\/my\/","name":"Ibu, Bayi & Kanak Kanak","description":"Untuk Semua Keperluan Bayi Anda","publisher":{"@id":"https:\/\/story.motherhood.com.my\/my\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/story.motherhood.com.my\/my\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/story.motherhood.com.my\/my\/#organization","name":"Motherhood Story","url":"https:\/\/story.motherhood.com.my\/my\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/story.motherhood.com.my\/my\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.motherhood.com.my\/wp-content\/uploads\/sites\/2\/2019\/12\/30125519\/all-Logo-NEW.png","contentUrl":"https:\/\/cdn.motherhood.com.my\/wp-content\/uploads\/sites\/2\/2019\/12\/30125519\/all-Logo-NEW.png","width":1200,"height":728,"caption":"Motherhood Story"},"image":{"@id":"https:\/\/story.motherhood.com.my\/my\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/story.motherhood.com.my\/my\/#\/schema\/person\/fffd7b014e5f6ea315f2967ec4504bc0","name":"Nurul Nabila","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/d25bda8fa29e94f4f9bca36fd896d66ee72e300ad2e8a349a86227da0889c09d?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/d25bda8fa29e94f4f9bca36fd896d66ee72e300ad2e8a349a86227da0889c09d?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/d25bda8fa29e94f4f9bca36fd896d66ee72e300ad2e8a349a86227da0889c09d?s=96&d=mm&r=g","caption":"Nurul Nabila"},"description":"Seorang gadis yang masih mencari-cari nilai kehidupan yang bermanfaat dan berfaedah. Gemar menulis di waktu lapang, Nabila sentiasa memberikan hasil nukilan yang terbaik dan menarik.","url":"https:\/\/story.motherhood.com.my\/my\/author\/nabilashukor\/"}]}},"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/story.motherhood.com.my\/my\/wp-json\/wp\/v2\/posts\/1338","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/story.motherhood.com.my\/my\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/story.motherhood.com.my\/my\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/story.motherhood.com.my\/my\/wp-json\/wp\/v2\/users\/15"}],"replies":[{"embeddable":true,"href":"https:\/\/story.motherhood.com.my\/my\/wp-json\/wp\/v2\/comments?post=1338"}],"version-history":[{"count":4,"href":"https:\/\/story.motherhood.com.my\/my\/wp-json\/wp\/v2\/posts\/1338\/revisions"}],"predecessor-version":[{"id":2513,"href":"https:\/\/story.motherhood.com.my\/my\/wp-json\/wp\/v2\/posts\/1338\/revisions\/2513"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/story.motherhood.com.my\/my\/wp-json\/wp\/v2\/media\/1361"}],"wp:attachment":[{"href":"https:\/\/story.motherhood.com.my\/my\/wp-json\/wp\/v2\/media?parent=1338"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/story.motherhood.com.my\/my\/wp-json\/wp\/v2\/categories?post=1338"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/story.motherhood.com.my\/my\/wp-json\/wp\/v2\/tags?post=1338"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}