翻译|Ada 国家三级营养师 孕产康复训练师
为了能把这篇科普文章让更多的国内麻麻看到，ada穷尽毕生英语技能+孕产知识+运动指导原则+翻译软件，译了这篇来自SpinningBabies网站上的文章，原文链接在左下角，如有更精确的翻译请随时@我
以下是原文：（橙色部分为译文，绿色部分是Ada的注解）
The Three Principles of Spinning Babies:
旋转婴儿的三个原则
1. Balance 平衡
2. Gravity 重力
3. Movement 骨盆摇摆
Growing into a healthy pregnancy and birth with the 3 Principles of Spinning Babies. Painting by Shelly Rahim, San Diego. All Rights Reserved.
经历健康的孕期和分娩时转动宝宝的三个原则。版权所有：画家：圣迭戈雪莉·拉希姆画。
Gail Tully created the Spinning Babies® Three Principles to guide birth preparation and choose techniques to prioritize body balancing before the typical strategies of getting up and moving in labor. We also want to include The Three Principles in our daily pregnancy lifestyle.
GailTully创建了“旋转婴儿”三项原则来指导分娩准备，并在典型的起床和移动分娩策略之前选择优先于身体平衡的技术。我们还想把这三个原则纳入我们日常怀孕的生活方式。
Adding balance to your body and movement during labor helps gravity move baby down easier.
增加你身体和运动的平衡，在分娩期间，重力移动使婴儿更容易出生。
育见美孕产老师：YAYA孕35W+ 舞蹈式
What is balance? Body balance is “not too tight and not too loose, and not too twisty.” Balance helps align the uterus for fetal position and easier birth.
什么是平衡？身体平衡是“不太紧，不太松，也不太扭”。平衡有助于调整胎儿在子宫中的位置以便更容易生产。
What is gravity? Upright birthing positions help align the uterus with gravity! We recommend specific positions for fetal descent.
什么是重力？直立分娩的位置有助于使子宫与重力保持一致！我们推荐胎儿下降的具体位置。
What is movement? A specific way of jiggling and stretching muscles can relax what you can’t relax by intention.
什么是骨盆摇摆？一种特定的扭动和伸展肌肉的方式可以放松你的紧张不能放松的东西。（Ada:生育舞蹈BDF和分娩球，这两种方式可以放松神经增进催产素的正常分泌以利于宫颈口打开，帮助宝宝找到最佳的路径在分娩时下降和旋转）
Wendy’s Left Occiput Transverse baby is ideal for her labor to start.
温迪的左枕后位是婴儿是理想的分娩体位
Why start with The Three Principles?
为什么要从这三个原则开始呢？
Beginning now in pregnancy may help avoid fetal positioning problems later. Balancing muscles, aligning with gravity, and moving your body towards a flexible strength may enhance the birth experience and add comfort in pregnancy. Sometimes simply adding balance makes the difference!
从现在的孕期开始，也许有助于避免胎儿以后的发育问题。平衡肌肉，与重力保持一致，并能提升你身体灵活和力量，可以提高分娩体验，增加怀孕时的舒适感。有时候，简单地增加平衡就会产生不同的效果！
Uneven postures used over time can tilt and tighten uterine or cervical ligaments on one side, twisting the uterus. Apply the Three Principles to see if what you choose to do in pregnancy will add balance, align with gravity, or create a sense of living movement in your body. Moving with gravity and balance may improve well being. Learn more about pregnancy posture at the page, Rest Smart.
随着时间的推移，不均匀的生活姿势会使一侧的子宫颈倾斜和子宫韧带收紧导致扭曲子宫（胎位不正）。应用这三项原则，看看你在怀孕期间选择做什么是否会增加平衡，是否与重力保持一致，或者在你的身体中创造出一种灵动感。重力和平衡和摇摆骨盆可以创造幸福。了解有关怀孕体位的更多信息，休息智能（待续）
What will techniques for all Three Principles of Spinning Babies do?
旋转婴儿的所有三项原则的技术会做些什么？
- Allow baby to move down easier with contractions
- Pelvic bones may open wider during birth
- Medical interventions may decrease
- Pain may decrease
- Comfort may increase – immediately!
- Babies may turn to the get into a more ideal position by themselves
- Labor may start and finish spontaneously
- 让婴儿在宫缩时更容易下移
- 盆骨在出生时可能会张开得更大
- 医疗干预可能减少
- 疼痛可减轻
- 舒适可能会增加-马上！
- 婴儿可能会自己转到一个更理想的位置
- 分娩可以自发地开始和结束
育见美孕产老师：YAYA孕35W+ 树式
Spinning Babies First Principle: Balance
旋转婴儿第一原则：平衡
Not too tight, not too loose, and not too twisty means more comfort and better function.
An aligned pelvis may make pregnancy more comfortable and prepare for an easier childbirth.
不太紧，不太松，不太扭曲意味着更多的舒适和更好的产力。
骨盆区肌肉关节的最佳排列可以使怀孕更舒适，为更容易分娩做好准备。
How do I know if “balance” is needed?
我怎么知道是否需要“平衡”？
Discomfort is a symptom of an imbalance. Chronic tension in the ligaments or muscles, or undeveloped muscles make a pelvis unstable which creates pain. Malposition may reveal an imbalance. Baby’s position fits the shape of available space inside the womb.
不舒服是不平衡的症状。韧带或肌肉的长期紧张或未发力的肌肉使骨盆不稳定，造成疼痛。胎位不正可能也表明不平衡。婴儿的胎位被子宫内可用空间限定了位置（例如：脐带阻挡使胎儿无法顺利转到头位）。
If uterine space is not optimally available then baby’s body may not line up with the way out.
如果子宫空间不是最佳可用的，那么婴儿的身体可能不会与出路一致（左枕后位或是右枕后位）。
See what to do in pregnancy at home and with the help of professionals to get your body into balance. Want to read what the signs might be to get help with balance?
看见在家怀孕时该怎么做？带着专业人员的帮助让你的身体保持平衡。想知道什么迹象可能帮助平衡方面的?
Balancing the pelvic joints and muscles, the womb and the surrounding supportive structures add tone and appropriate symmetry, so one can find improved success from good postures in pregnancy.
平衡骨盆关节和肌肉，子宫和周围的支持结构，增加了肌肉张力和适当的对称性，因此人们可以通过良好的生产体位获得更好的分娩体验。
How do I balance my muscles?
我如何平衡我的肌肉？
For balance, try these activities:
- Forward-leaning inversion
- Side-lying release for the pelvic floor and hips
- Psoas release (or resolution)
- Prenatal yoga with props or physical therapy techniques
- Standing sacral release
- Abdominal Release (Diaphragmatic release)
- Chiropractic, Craniosacral, myofascial techniques and care
为求平衡，请尝试以下活动：
- 前倾反向（骨盆后倾）
- 盆底及臀部侧卧松解术
- 腰肌松解术(或松解)
- 辅助工具或理疗技术的产前瑜伽
- 站立骶管松解术（详情咨询Ada）
- 腹部释放(膈肌释放)
- 脊椎病、颅荐骨平衡、肌筋膜技术及护理
What if a pregnant abdomen is too loose?
如果怀孕的腹部太松了怎么办？
After a few births, the abdomen may be too loose. Supporting the growing belly with a pregnancy belt can substitute for missing tone in the abdominal muscles.
生过一胎的妈妈，腹部可能太松了。用托腹带支撑生长的腹部可以替代腹部肌肉中缺失的张力（肌肉和弹性）。
A good pregnancy belt supports the baby’s angle into the pelvis. The belt adds a slope to help the baby to aim and later, rotate into a good starting position for labor. Belly belts vary and so must be chosen by and for each individual.
一条好的托腹带支撑着婴儿进入骨盆的角度。托腹带增加了一个倾斜率，以帮助婴儿在分娩时旋转到一个良好的开始位置。托腹带各不相同，因此必须由每个人来选择。（这是一个减轻宝宝重力向下造成对耻骨部位压痛感的方法）
Some people may have to wear the pregnancy belt through labor and pushing to keep the baby in a safe position. If the belly hangs over the pubic bone (pendulous belly) it may prevent a stall in labor, even in pushing out the shoulders, by keeping the belt on until baby is fully born.
有些人可能不得不在分娩时戴上托腹带，并推动婴儿保持在安全的位置。如果腹部悬挂在耻骨(悬垂腹)，它可能会防止一个延迟分娩，甚至在肩膀伸出来，也要带托腹带，直到婴儿完全出生。（Ada：根据国内的情况只在孕期使用来缓解疼痛和悬垂腹，临产时产科医生会做专业指导）
What should I do for The 1st Principle of Balance?
我应该为第一个平衡原则做些什么？
If we attend to the first principle of Balance, the next one, Gravity, works even better in labor.
如果我们关注第一个原则平衡，第二个重力原则在生产中更有效
Whether too tight or too loose, balancing the supporting connective tissue to the uterus should be the first activity each day.
无论是太紧还是太松，平衡子宫的支撑结缔组织应该是每天的第一项活动
Release any muscle spasms or support loose abdominal muscles and uterine ligaments to set the tone of the abdomen. When one or some of the muscles are loose, there is often another one or some that are too tight. They are not in balance. It’s not about making one set stronger per se, but helping them work in balance.
释放任何肌肉痉挛或支持松散的腹部肌肉和子宫韧带，以确定腹部的基调。当其中一条或部分肌肉松弛时，通常会有另一条或一些的肌肉太紧，两者并不平衡。这并不是让它们本身更强大，而是帮助他们在平衡中工作。
育见美孕产老师：YAYA孕35W+ 虎式平衡
Many women support the balance they have with Daily Essentials downloadable video. Using the video is the easy way to do the recommended daily activities. Adding the Fantastic Fourfrom the Spinning Babies; Parent Class demos can be quite a dramatic improvement for up to 90% of pregnant women… be sure to follow directions and contraindications and help your helper do things comfortably for you. You can also get them on DVD.
很多孕妈妈每日都从下载视频中练习平衡。做推荐的日常活动的简单运动方法。从旋转的婴儿中加入Fantastic Fourfrom;教练妈妈演示对多达90%的孕妇来说是一个巨大的进步。一定要遵循指导和禁忌，帮助你的助手（老公或是妈妈或是阿姨）为你做舒服的事情。你也可以买到DVD。（为安全起见，经医生的允许后在专业孕期老师的指导下练习）
原文出处来自SpiningBabise（转动胎儿），这个项目出自Gail Tully, CPM，Gail是来自美国明尼苏达州明尼阿波利斯的著名助产师。（Spinning Babies is a project by Gail Tully, CPM. Gail is a midwife in Minneapolis, Minnesota, USA.）
深圳育见美孕产运动是由临产医护人员和资深孕产老师组成的团队，专注于孕产期运动规划，帮助新一代准爸妈提高孕育品质。
