Is it easy to be pregnant?
In courses for future parents, fathers are offered to stay in the role of pregnant women, for which they tie a special bandage to their stomach. This is an artificial analogue of the "pregnant" tummy. Honestly, there is something to see when future fathers with a bandage try to take off their shoes, tie up shoelaces, lift something off the floor or get out of bed. After this procedure the popes look at their wives literally with other eyes and become more attentive. But ... daddies at the end of the lesson "belly" are removed, and they still have to carry their mothers for several more months.
And this means that they need to learn anew how to do the usual things. Well, not that completely new, but make corrections. Ask why? Not for the sake of beauty, but for your own health and future child. Not very convincing? Then listen. During pregnancy, the female body undergoes major changes: the volume of circulating blood almost doubles, there are special changes in the work of the kidneys, uterus and other internal organs. And all because the growing tummy rebuilds the spine. Already from the second trimester, he begins to resemble the English letter S: lumbar lordosis increases, and mommy acquires a proud duck's gait. Sometimes you feel an unpleasant stretch in the pelvic region - "as if the bones are diverge"? This is another "bonus" of pregnancy, when the articular ligaments and cartilages are slightly loosened.
How can I survive the second trimester of pregnancy with comfort? It is not difficult to achieve it if you follow our advice. Do you spend all day in the office sitting at your desk? Necessary healthy exercises for pregnant women. In the decree are actively engaged in everyday life? Take care of active rest, correct movements and positions of your body. Doing this exercise program is easy. And as a reward you will get only pleasant sensations from the "interesting situation", in which you do not learn about pain in the legs, swelling, heartburn, aching back and other troubles. And most importantly, that in the tummy of a healthy, beautiful and contented mother life, the baby lives much more comfortably!
Correct posture - a guarantee of health
Smooth back, straight shoulders, proudly raised head - how beautiful it is. For the future mother, good posture is of great functional importance. It ensures the correct position and normal activity of all internal organs. However, since the second trimester, the tummy begins to increase significantly, changing the posture of a pregnant woman. And now imagine how uncomfortable your child becomes in your tummy, when you slouch, hunch and sit in a stuffy room for half a day! Remember your posture and at home, and in transport, and at work, for which regularly strengthen the muscles of the back. How? Walking walking, performing the usual morning exercises, as well as 10-15 times a day doing a simple and unobtrusive exercise. Stand up straight, put your hands on your waist, straighten your back and try to reach up. The muscle will be actively supplied with oxygen and strengthened. Correct posture is guaranteed!
The recipe for fatigue
The most tiring time for a pregnant woman is not at work, but at home. After all, the future mother is not messing around. You need to wash the dishes, make dinner, and iron your clothes. With his tummy at the ready, homework quickly turns out to be so tiring - his back aches, his feet are buzzing. To give a moment of respite to your bones, perform an elementary exercise for pregnant women. Standing at the stove or behind the ironing board, put yourself under the foot of a small box or chair. Alternately, change your leg - so you will be able to avoid tension in the back. Just!
Wear the baby correctly
Have you just become a mommy and are you waiting for another crumb? Or did you come to visit a friend of yours, and can not refrain from wanting to take it on handles? Be carefull! To lift and hold the baby to a pregnant woman is necessary so that it does not cause overstrain of the muscles of the back and the press. Keep the baby correctly - higher, at the chest level, and tilt the head of a crumb on your shoulder. At the same time, try not to bend back in the waist region and especially not to carry the baby on your stomach.
Support for the tummy
All mothers without exception on 4-5 months of pregnancy of the second trimester are recommended to expand their wardrobe with prenatal bandage. It is much easier to move in, but provided that the "new thing" is worn correctly. Always wear the bandage, do not tighten tightly so that your palm can fit between the belly and belly. Wear a bandage no more than 3 hours in a row, with a break of at least 2 hours. And to rest after walking, do the following exercise: lie on your side, while between the hips put the pillow. It is not forbidden in this position and to sleep.
Safe lift
Morning - it's time to get up. And even if the alarm clock is already ringing, do not jump out of bed! A sharp rise from the supine position on the back causes intense tension of the muscles of the abdominal press. Thus at mummy the pain in the bottom of a stomach can appear, as the tonus of a uterus amplifies. Doctors advise pregnant women, including in the second trimester, the following rules and exercises:
- Rise slowly, without jerking. From the supine position on the back, turn first to the side, release the legs from the bed, while resting your hands on its surface. Then smoothly go to the sitting position and then get up.
- If you have a noisy back in the morning, sitting on the barrel, stand in the knee-elbow position. Stay in this position for 20-30 seconds.
- From the position of lying on the floor (for example, after gymnastics or yoga) get up also in stages. First, turning on your side, stand on all fours, then climb to your knees. Put the supporting leg on the knee and, resting against it with your hands (it is possible and about the chair with the back), stand up and straighten, not forgetting to keep the correct posture.
Relax for the spine
This exercise for pregnant women of the second trimester is a great way to relieve the spine after a working day, a trip or a long walk. The starting position is lying on the back, the legs are bent at the knees, the feet are completely pressed to the floor. Rest it so no more than 10-15 minutes. If in this situation you experience tension in the legs, then put a roller from the folded blanket or a small pad under your knees. An additional effect of this posture is the removal of fatigue in the legs and the prevention of varicose veins. However, if you are uncomfortable lying in this position, dizziness occurs, try to lay a small pillow under the right side (the lower part of the sacrum and buttock). At the same time, the pelvis will rise obliquely, which will improve blood circulation, eliminating the pressure on the hollow vein. If these measures do not help and dizziness does not pass, it is better to refuse this exercise.
Exercises for Pregnant Businesswoman
If you are in the workplace, it does not matter. Here you can also perform a number of useful exercises, observing certain rules. Be aware and sit, place your feet on any stand - an ottoman or a small stool, at work - a box or a couple of packs of paper. Sitting "in position" at the table, too, should be done correctly. For this moderately hard chair, move closer to the table, keep your back straight. Put the feet on the stand (it can be replaced by the same few packs of paper or box) so that your knees are not below the level of the pelvis. If there is a need to lift something from the floor (for example, a bag, a sheet of paper), do not lean sharply, the more your head down. You should sit down slowly, keeping your posture, and climb as well with a flat back.
Pregnant women in the second trimester every 15-20 minutes it is desirable to get up because of the desktop to give a rest to the back and legs. It is easiest to arrange a "breather", leaning on a chair and bending his back. It is better to put the feet on the width of the shoulders or slightly wider. Stand in this position for 8-10 seconds, rest and repeat 2-3 more times. As a support for the hands can act table, window sill or other suitable surface.
To relax your back, stand at the wall, bend your knees slightly (squat slightly) and try to straighten the waist (press it against the wall). Hold the position for 6-8 seconds, repeat 3-4 times. Do not forget to also train your posture. To do this, go to the wall and lean back against it with your back so that it is touching your neck, shoulder blades, rump, shins and heels. Then move away from the wall and try to keep this position as long as possible.
Performing simple exercises for pregnant women in the second trimester, you ease the strain on your body and help the fetus feel comfortable.