Complex of exercises for pregnant women

Pregnancy and childbirth is a difficult process for the female body. But it is possible to facilitate this process with the help of a special complex of exercises for pregnant women.

The importance of physical education during pregnancy.

During the period of pregnancy, special physical exercises are needed, which improves the physical abilities of the body, gives a feeling of cheerfulness, while improving the overall condition, sleep, appetite, and creating conditions for the normal course of pregnancy and thereby ensuring the full development of the fetus.

Classes are extremely important and invaluable for strengthening and preserving the health of expectant mothers. Observations show that women who are engaged in the course of pregnancy with special kinds of gymnastics, childbirth proceed much easier and faster. In the period of childbirth and after the birth of a child, they have less frequent complications.

In the women's consultation, expectant mothers are warned that exercises should be performed only in those cases when the pregnancy proceeds positively. A special set of exercises with a positive pregnancy is especially useful for women, leading a sedentary or sedentary lifestyle.

Contraindications to exercise.

1. Diseases of the cardiovascular system, in conjunction with a circulatory disorder.
2. Tuberculosis, also with complications such as pleurisy, etc.
3. All inflammatory diseases such as endometritis, thrombophlebitis, kidney and bladder diseases such as nephritis, pyelocystitis and nephrosis.
4. Toxicosis of pregnant women, bleeding during pregnancy.

Physical exercises are most convenient to spend in the morning, after sleep, while the clothes of the pregnant woman should be comfortable. To perform the exercises, a room with good ventilation, lighting, specially equipped for such exercises is given (possibly in a female consultation). Exercise exercises among pregnant women who are registered in the women's consultation, basically can be carried out in two ways: group sessions and individually at home. With the latter method, the expectant mother should visit the genicologist every ten days and talk about the physical therapy, and the doctor in turn carries out medical supervision and monitors the correctness of the exercises.

A special method of therapeutic exercise for pregnant women has been developed, which is simple enough, not difficult to assimilate, but effective at the same time. The selection of exercises focuses on those types of exercises that develop breathing, strengthen the muscles of the perineum and abdomen, which are actively involved in the generic process. Complexes of special exercises for women with different periods of pregnancy are made: less than 16 weeks, from 16 to 24, from 24 to 32, from 32 to 36 weeks, and also in the periods of the second, third; fourth, fifth; sixth, seventh weeks after birth. So, that includes a set of exercises for pregnant women.

The first set of exercises (gestation period 24 - 32 weeks).

1. Initial arrangement: standing, hands on waist. On inhaling, bend the elbows back, raise the head, torso slightly to bend. On exhalation return to the original position. Repeat at least three to four times.
2. The initial arrangement: the main stand, hands on the belt. With calm, even breathing, set one leg forward and sideways, and then bend it in the knee, with the other leg held on the toe. After returning to the original position (hold the trunk vertically, the back is straight). Repeat alternately two, three times on each leg.
3. Initial arrangement: hands on the waist, main stand. On exhalation, lean forward, on inhalation return to the starting position. Repeat three or four times.
4. Initial location: standing, feet shoulder width apart. Tilt to the left leg, with relaxation of the muscles of the shoulder girdle. Then on inhalation return to the original position. Repeat alternately three or four times in each direction. This exercise is done with legs slightly bent at the knees.
5. The initial arrangement: standing, feet shoulder width apart, arms at the chest bent at the elbows. Turn your body to the left, spreading your arms wide apart. Then on exhalation return to the original position. Repeat alternately two or three times in each direction.
6. The original arrangement: lying on the back, legs bent at the knees, hands are located along the trunk. Raise the pelvis, retracting the anus. On exhalation, lower the pelvis, relax the muscles of the perineum. Repeat three or four times.
7. The original arrangement: lying on the back, hands along the trunk. With quiet breathing, raise your leg up, bending it slightly in the knee, then return to its original position. Alternately repeat two or three times with each foot.
8. Initial location: sitting, legs stretched, emphasis on hands behind. With calm, even breathing, legs bend at the knees, after the knees are bent, then connect them, after which you can return to their original position. Repeat three or four times.
9. Walking for a minute at a moderate pace (arms and torso relaxed, deep breathing).

The second set of exercises (gestation period 32 - 36 weeks).

1. Original position: stand, hands on belt. With quiet breathing, put one leg forward and sideways, bend it in the knee (the other foot is held on the toe), then straighten up, return to its original position. Repeat alternately 2-3 times with each leg. With this exercise, the body is recommended to keep upright, the back straight.
2. The original layout: lie on your back, hands put in the sides, upwards with the palms. Turn the entire body to the left, while the pelvis will try to leave in place, the right hand to put on the left. With inhalation, return to the original position. Repeat in turn three times in each of the parties.
3. Original location: lie on your back, bend your legs in your knees, and lower your arms along the trunk. When inhaling, raise the pelvis and, if possible, draw in the anus. With the exhalation of the pelvis, lower and relax the muscles of the perineum. Exercise to repeat three, four times.
4. Original location: lie on your back, hands are placed along the trunk. With calm and even breathing, lift the right leg upwards, slightly bend at the knee, then return to its original position. Repeat one by one three times with each foot.
5. Original location: lie on your back, hands stretch along the trunk. With calm, even breathing, bend your legs in your knees, bring them closer to your stomach, and then, with your hands on your legs, spread your knees to the sides, then bring your knees together and return to their original position.
6. Within 30 seconds, walk at a moderate pace. At the same time, the trunk, hands are relaxed, the breathing is calm.

This complex of physical exercises not only strengthens the overall physical health of the future mother, that is, the pregnant woman, but also contributes to the improvement of labor.