Pregnancy causes a huge restructuring in the female body, which affects almost all the vital vital systems and functions of the body: sexual, respiratory, cardiovascular, musculoskeletal, digestive, endocrine. Changes are subject to metabolism, regulation of water-salt balance. With an increase in the duration of pregnancy, the load on the blood and lymph vessels increases. As the baby grows, squeezing of the vessels of the extremities and the abdominal cavity begins with a growing uterus, which often leads to an expansion of the veins of the lower extremities and the perineum. The type of breathing changes, too, to a greater extent, it becomes upper and middle chest.
What are the most common health problems for expectant mothers?
♦ Low or high blood pressure.
♦ Violation of the regulation of the intestine, excess weight.
These troubles can be corrected with the help of therapeutic physical training (LFK). Do not treat them skeptically! Specialized physical exercises have a beneficial effect on the entire body of the future mother, normalize the activity of all systems, quickly and effectively help to cope with problems.
Exercises with low blood pressure
1.Potyagivanie lying
Lying on your back, stretch your arms above your head, legs together. Take a deep breath and stretch out your arms and legs as much as possible, straightening the brushes and feet to the end. Then make a smooth and long exhalation, relax. Repeat 2-3 times.
2. Pull your arms up
Sitting in Turkish or kneeling, inhale alternately raise and stretch each hand. Stretching up, tense your arms in the elbows and wrists, completely straightening them. On the exhalation also alternately lower your arms, achieving complete relaxation. Repeat 2-4 times with each hand.
3. Rotation of shoulders
Sitting in Turkish or kneeling, put your hands on your hips and rotate your shoulders (shoulder joints) back and forth (6-8 times in each direction). During the movement, try to take a long and deep breath, during a pause - a quiet exhalation. Do not round your back!
4.Flexions of the legs
Lying on your back, bend your knees and spread them to the width of your shoulders, press your feet to the floor. Hands - along the body. Inhale, then exhale gently and slowly begin to pull the knee of the right leg to the right shoulder, moving the leg slightly away from the center of the abdomen. Return the leg to its original position (ip). Repeat 2-4 times with each foot.
5.Portyagivanie standing
Stand up, legs - shoulder width apart, hands - along the body. Take a deep breath, while straining all the muscles of the body and stretching up, then on exhalation achieve their complete relaxation. Repeat 3-5 times, observing a small pause, necessary for restoring breathing.
6.Roiling bends
Standing, on inhalation, take back your right leg, pulling out the foot and touching the floor with just a toe. At the same time, raise both hands, stretching and slightly bending in the thoracic spine. On exhalation, go back to the starting position and repeat the exercise with the other leg (4-6 times). Your movements should be smooth and your breathing deep.
7. Drove legs
Standing, take a deep breath, straightening your shoulders and stretching your back muscles. Then, on exhalation, start slowly pulling the right leg aside, stretching the foot and touching the floor with only a toe. Put your hands on your belt or spread them apart for balance. Keep your back straight. On exhalation, return to the starting position. Repeat the exercise 4-6 times with each foot.
8. Approaches
I.p. Standing, hands on the waist. Yoga arrange a little wider, and turn the feet slightly to the sides. On inhalation, squat shallowly, spreading the knees of the hip to the sides. Do not slouch! Repeat the exercise 6-8 times. To make it easier, hold one hand for the support.
Exercises with high blood pressure
1. Legs kicking
Sit on a chair, put your hands on your hips, straighten your shoulders and strain your back muscles. Alternately, bend and unbend that right, then the left foot, slipping the soles of the feet over the floor. Breathe freely. Perform the exercise for 1-2 minutes.
2. Rotation of hands
Sitting on a chair, spread your hands to the sides. Perform 6-8 circular movements with your hands. Try to keep your hands parallel to the floor. During the exercise, breathe freely.
Z. Ruki sideways
Sitting on a chair in the same ip. on inhalation, extend forward straight arms and spread them apart. On exhalation, put your hands in the i.p. Repeat 3-4 times.
4.Connections of feet
Sitting on a chair, stick your hands behind the seat. Take a deep breath and touch the back of the chair. Then, on exhalation, lift up the straight right leg to a height of no more than 15-20 cm. Inhale, simultaneously returning the leg to the p. Do 6-8 times with each foot.
5. Tightening
Sitting on a chair, relax your hands and lower them along the body. On inhalation, straighten the shoulders and stretch upward. straining and stretching his back muscles. Then exhale and simultaneously withdraw the shoulders down and forward, slightly rounding the back in the thoracic spine. On the next breath, go back to the ip. Repeat the exercise 3-4 times.
6. Stretching the legs
Sitting on a chair and holding one arm behind the seat, with the other hand, pull the right leg to the shoulder, while pulling the thigh to the side and exhaling. Then gently return to the i.p. and change hands, performing the exercise with the other leg. Repeat the exercise 3-4 times for each leg. Movement - smooth and slow.
7. Stretching the shoulder girdle
Sitting on a chair, put your hands down. On inhaling, pull up and back the straight right hand, unfolding it with the palm of the hand to the ceiling. At the same time, you need to rotate the head so that you can see the palm of the withdrawn hand. Carefully watch the position of the back, not allowing it to round off. On exhalation, return to i.p. and repeat the exercise with the other hand. Perform 6-8 times with each hand.
8.Mahi hands and feet
Standing, turn left side to the chair, and leaning with his left hand on his back, perform counter swings with his right foot and hand back and forth. When the "pendulum" moves simultaneously, the arm and leg intersect and move in opposite directions: Execute the exercise for 1-2 minutes, then repeat the swings, turning to the chair opposite side.
9. Rotation of the pelvis
Stand facing the chair and hold on to his back with both hands. Perform circular rotation of the basin first clockwise, then - against (for 6-8 repetitions in one and the other direction). During the exercise, breathe freely. Watch your pressure, in your position it is very important!