The history of huge balls began in the 50-ies of the last century. Swiss physiotherapist Susan Klein Vogelbach has developed a set of exercises on the ball for use in the rehabilitation of children with cerebral palsy. Thirty years later, many advantages of the unique simulator were appreciated not only by doctors, but also by teachers of sports schools. Since then, the phenomenon of fitball has embraced almost the entire world and has become available to almost everyone in the fitness center and at home. With huge balls can engage and women, and men, and little kids. Are not an exception and pregnant women, they can also safely perform exercises on fitbole.Segodnya we will talk about exercises with a fitness ball during pregnancy.
Fitball is a gymnastic ball for practicing physiotherapy and fitness, the main function of which is the unloading of the joints.
Exercises with a fitness ball that gently springs due to the elastic material from which it is made are irreplaceable for varicose veins, osteochondrosis and arthritis. These exercises have a beneficial effect on the muscular corset of the back and spine, strengthen the press. The vibration created by the fitball, has analgesic effect, promotes peristalsis of the intestine, normalizes the work of the stomach, kidneys and liver.
Gymnastics on the ball not only strengthens the muscles of the whole body, but also burns fat deposits due to the calories burned during classes. In addition, fitball improves mood, relieves stress, relieves stress. All this is due to the waves that arise when the ball oscillates, which are transmitted throughout the spine, giving positive signals to the brain. Experts argue that it is useful even to just sit on the fitball, as fitball improves the posture greatly. After all, balancing on a giant ball, you involuntarily begin to keep your back straight. Strengthens and tones up the muscular system, restores after previous operations on the back.
And recently, fitball has become not only an indispensable assistant in the preparation of pregnant women for maternity, but also an excellent tool that facilitates the condition of women during childbirth. By the way, in many European countries fitball is called - "the ball for birth."
A huge ball during classes supports the pelvic area in constant motion, and thereby facilitates spasms, pain in the lumbar region, as well as fights.
However, despite the harmlessness of this type of training, future moms should pay attention to contraindications, as well as closely monitor their health during classes, because exercises with a fitness ball require thorough preparation.
Contraindications for classes are various obstetric-gynecological problems, for example, the threat of miscarriage or an incorrect position of the fetus, as well as chronic diseases (heart disease, kidney failure, etc.). In any case, when starting classes, you need to consult your doctor.
Prenatal Fitball
If there are no contraindications, it is still necessary to exercise exercises with a fitness ball during pregnancy with extreme caution. Do not think that if the period is small, then the load can be left the same. If, prior to pregnancy, you have attended a gym from time to time, or did not do sports at all, then it is advisable to transfer lessons on fitball to the second trimester, it is the safest. But starting from 6-7 months of the load will need to be reduced to a minimum. It would be safer to reduce occupations only to breathing exercises. Do not forget that the usual program of training on fitbole does not suit pregnant women, for future mothers there are specially developed complexes. Ideally, if the classes will be held under the individual supervision of the coach. Before you start practicing on fitbole, you should clarify the nuances of the obstetrician-gynecologist and do not forget in the future to be interested in whether you can continue classes, and for how long.
Currently, in many centers for future parents in the preparation for soft childbirth, classes are being introduced on rubber balls. Where women with more or less intensity, but under the supervision of specialists engaged in fitbolah all 9 months.
If there are no contraindications and doctors do not observe an increase in the tone of the uterus, then in this case aerobics on the balls will affect pregnancy and delivery only on the positive side.
Exercises with a fitness ball, due to the elasticity of the material from which it is made, create microvibration in the deep tissues, which increases tone and increases blood circulation. Classes on fitbole contribute to the removal of pain in the hip joints and the back of the future mother.
All exercises with a fitness ball in the complex for pregnant women are aimed at increasing the elasticity, elasticity and strength of muscle fibers, which will be actively involved in childbirth, develop hip joints. And it does not matter how you will engage in a bright ball, lying down, bending your back, sitting, straightening it, standing on all fours or with a fitball under your chest, in any case you are provided with a positive mood. Do not forget to include fun music. If dizziness, weakness, rapid breathing and unpleasant sensations appear during exercise, it is necessary to stop the exercises, perhaps this is due to the compression of the inferior vena cava by the uterus, which leads to a violation of blood circulation. It should not be in such cases to lie on your back for more than 5 minutes.
It is better to refrain from training during acute illnesses (flu, acute respiratory viral infection), exacerbation of gastritis, with increased uterine tone, bloody discharge, the threat of termination of pregnancy, with pronounced toxicosis, swelling, with miscarriages in the past, and with cramping pain after training.
Childbirth with fitball
A huge ball can become your indispensable assistant and immediately before the birth process. For example, sitting on the fitball in the intervals between fights and legs wide apart, you can roll backwards, slightly bending at the same time. Thanks to such actions it is easy to relieve tension from the muscles of the pelvic floor, according to experts, this is due to even breathing. Lungs are enriched with oxygen, blood flow improves and painful spasms soften.
It also removes the load on the spine, pelvis and crotch. Yes, and everything else is much more fun to sit on the ball, rather than wait tensely for another portion of pain.
It is best to start using fitball after the first bouts. Rolling on it, massaged
a sacrum, a loin and a bottom of a stomach that considerably facilitates patrimonial pain. It is important to find the "own" position, the position in which the woman will be most comfortable. The position of "sitting on the ball" stimulates childbirth, and the pose with the ball under the chest, standing on all fours, allows you to take a "time out", relax and relax your muscles.
Now you are aware of exercises with a fitness ball during pregnancy and will be happy to perform them, because it is important not only for the baby, but also for your excellent health.