Swimming, aqua aerobics and gymnastics for pregnant women remain in the arsenal of expectant mothers. You can also perform exercises for relaxation and superficial stretching of muscles and ligaments. The complex is aimed at reducing pain in the back, improving the emotional and physical condition. You can do exercises daily up to delivery. As a result of performing these exercises during pregnancy:
the fetal pressure on the spine decreases, and the risk of pinching the nerve endings in the vertebrae decreases;
blood circulation improves - prophylaxis of edema and varicose veins;
pain in the neck and pelvis decreases, posture improves, and the muscles of the chest and shoulders strengthen.
Be careful! During pregnancy, it is not recommended to do deep stretching exercises. Significantly increases the level of the hormone relaxin, its action is aimed at increasing the elasticity of ligaments and cartilages, to facilitate the process of childbirth and the passage of the child through the birth canal. The overall level of flexibility during pregnancy increases, but at the same time the load on the joints and bones increases. Insufficiently trained ligaments may not be ready for new conditions. Therefore, among the expectant mothers are more frequent cases of injuries of joints, dislocations and sprains.
Warm up
Before you start a few minutes, calmly walk around the room and do 2-3 breathing exercises.
"Waterfall"
Standing straight, inhale. Stretch the vertex upwards, stretching the entire spine. During exhalation, slowly round the back, stretch your shoulders inwards, and hands to the knees, sliding them down the thighs. Lower your head, press your chin to your chest. Make the maximum inclination forward, continuing to reach downwards. The thoracic part of the spine at the same time, arch, stretch the blades up. On the next inspiration, slowly straighten, straighten your back. Stretching gradually, the vertebra behind the vertebrae, return the head and neck to the starting position. Standing straight, take a few quiet breaths and exhalations. Repeat the exercise 3-4 times.
"Mountain"
Stand on all fours with an emphasis on the elbows and knees. Lower the shoulders so that the pelvis is much higher. Put your head on the brush, You can use the pillow, while the hands can be pulled forward or along the body. Turn your head on your side or rest against your forehead. The pelvis and hips should be on the same line, perpendicular to the floor. Relax the upper body completely. Watch your back: bends and bends should not be. Keep breathing even. The duration of the exercise is 1-2 minutes.
Attention: "Mountain" is not recommended after the 34-35th week of pregnancy.
"Good cat / evil cat"
Stand on all fours with an emphasis on the palms and knees. Lower your head and relax your neck. On inhalation, maximally bend in the lumbar and thoracic spine. Lift the head, pull back with the back of the head. Shoulders do not clamp, on the contrary, spread them wide. Strain the stomach all the way to the floor. On exhalation, take the opposite position. Round your back as far as possible. Repeat the exercise 3-4 times.
Extrusion
This anticipation increases the mobility of the joints, stretches the muscles of the back. Sitting on the floor, lean back against the wall, legs bent at the knees, hips open. Hands freely lie on the hips. Try to connect the soles of your feet. Do not touch the hips of the floor. For convenience, even you can put a pillow under each knee. Exercise is best performed with closed eyes, completely relaxing the muscles of the face, neck and shoulders. On inhalation, pull the crown up, stretching the spine and slightly bending in the lower back. Hold your breath for a couple of seconds. On exhalation, relax all muscles, you can slightly round your back and sutulate your shoulders. In addition to increasing the mobility of the joints and stretching the muscles of the back of the future mother, this exercise will help you significantly improve the circulation in the pelvic region.
Stretching of the muscles of the chest and shoulders
Sit on your knees, facing the wall. Place the hips extensively, resting on the lower leg. Knees in this case are directed to the sides, and feet to each other. The pelvis is lowered, buttocks are pressed to the heels. Raise your hands up and palm against the wall. The distance between the palms is 5-30 cm. Make a smooth, stretched breath. Stretch the crown up. On exhalation slightly bend in the back and thoracic spine. Try to press your forearm against the wall, and palms slip a little higher. The chest is more and more "falling down." Exhale slowly, smoothly letting out the air, stay in this position for 1-2 minutes Feel how the muscles of the neck, shoulders and waist relax and stretch, pain in the lower back decreases, heartbeat normalizes and breathing, and also exercise the muscles of the chest.
Relaxation of the neck
Sitting on the floor, put a pillow under your buttocks. Bend your legs in your knees, shake your legs. Hands freely lie on the hips. Relax the muscles of the pelvis, shoulder girdle and arms. Slowly make several circular motions to the right and then to the left. Keep your back straight, do not strain. Make 5-6 turns in each direction.
Twisting
Sitting on the floor, maximally dilute your legs, fully straightening them in your lap. Put your hands in your hips. Do not slouch. Take a breath. On exhalation, turn the body to the right and look behind your right shoulder. Hold the extension of the spine. Help yourself with your hands, lightly pressing on the hips. Hold in this position for a few seconds. Go back to the center, relaxing your back. Repeat the turn to the left.
Full relaxation
Lying on your side, curl up. Hips squeeze as close to the stomach as possible. The legs are bent at the knees. The chin is pressed to the chest. The right hand under the head, the left arm around the legs. The back is rounded, the neck is relaxed. Do not hold your breath, breathe calmly. Keep the position for 5-7 minutes, then change the side.