In the gynecological practice today is widely used therapeutic physical training. Special exercises during pregnancy improve blood circulation, metabolic processes, respiratory and digestive system functions. Proper breathing of the future mummy contributes to the intake of oxygen into the blood and to the saturation of the fetus in oxygen. In addition, exercise therapy improves the elasticity of muscles and ligaments, eliminates stagnant phenomena in the legs and small pelvis, helps to strengthen the muscles of the pelvic floor.
Methods of exercise therapy
Starting from the 1st week of the 16th week, the pregnant woman is taught skills for constant studies, she is taught to breathe properly and perform physical exercises. Gymnastics during this period of pregnancy strengthens the musculoskeletal system, respiratory and cardiovascular systems.
Gymnastics, from 17 weeks to 32 weeks, is aimed at improving the conditions for normal fetal development, strengthening the perineum and abdominal muscles.
Gymnastics with 32 weeks of pregnancy is aimed at preserving the functionality of the systems that provide development and growth of the fetus.
Gymnastics includes restorative exercises for the legs, trunk, hands. Special and breathing exercises to strengthen the feet, abdominals, back muscles. And also the exercises that promote the extensibility of the perineum.
To strengthen the abdominal press, perform the following exercises: while standing in the starting position (PI), we make the torso and turns of the trunk. We lay down on our backs and imitate bicycling, crossing our legs (like scissors), raising our legs and writing up figures with straight raised legs, drawing figures. To increase the permeability of the perineum, perform exercises with the greatest flexion, the dilution of the legs, the breeding of the knees and the folding of the soles together.
Approximate sets of exercises
The first complex
- Exercises on the 17-32 week start with a slow walk in place. Respiration should be uniform and free (2 min). Hands to the sides plant, then lift up, stand on toe, take a breath, return to the FE, we breathe out (repeat up to 6 r).
- Hands along the torso, legs shoulder-width apart. The body turns to the right, while we spread our arms wide in front of the chest, take inhalation, return to the FE, we exhale (3-4 times in each direction).
- Lie down on your back - breathing in, leaning on the floor with forearms, raise, exhale, return to the FE, take a breath, already lying on your back, we breathe out (up to 6 times). Bent legs for 30 seconds. imitate riding a bike. Then 30 seconds. We make cross leg movements (imitation of scissors). We lift one leg, take it aside, return it to the FE (3-4 rubles with each foot). Slowly and deeply breathe (up to 8 r).
- We rise on the "fours". We raise the left hand forward, and the right leg is taken back - the breath, we return to the FE, we breathe out. Now the right arm is forward, and the left leg is back (up to 6 times).
- We kneel down, sit on the heels, take a breath, get up on our knees, do an exhalation (up to 8 times).
The second complex
- Exercises on the 32-40th week (weak group). Slow walking on the spot. Respiration should be uniform (2 min). Hands along the torso, legs at the width of the shoulders-we raise our right arm upward, we take our left hand back, we breathe in, we return to the FE, we breathe out. We change hands and repeat exercises (4 р). Hands at the waist, legs are widely apart - inhale, lean to the right, raise the right hand, exhale, return to the FE, take a breath (in each side 3 r).
- We lay down on the back straight, legs bend so that the feet rest on the floor - inhale, raise the pelvis and draw in the anus, do exhalation, return to the FE - breathing in, we're already lying down breathing out.
- Lying on his back, his legs are straight, his hands under his head - inhale, straight up his legs - exhale. Inhale - we spread our legs to the sides, exhale - we reduce our legs, we inhale - we lower our legs, exhale - lying on our back (4-6 r).
- Lying on his side. We divert the right leg and the right hand to the side - inhale, into the IP we exhale. Exercise we repeat on each side 4-6 r.
- Standing on all fours - breathing in, bending our back up, lowering our head - exhaling, bending our back down, and lifting our head upwards - inhale (repeat up to 6 r).