In order for labor to be successful, you need to prepare for them in advance. To cope with severe psychological, physical stress will help positional gymnastics for pregnant women.
Most women experience fear at the time of delivery, which causes pain, it fetters the muscles of the whole body. You can not interfere with your body, trust your instincts and completely dispense with different medications. Weak muscles of the back, press, pelvic floor, improper breathing make birth difficult. Gymnastics during pregnancy forms the skills of chest breathing, trains endurance, strengthens the right muscles. In addition, regular classes in the group of expectant mothers calms the nerves and positively affects the mood.
Posture
An important role during pregnancy is posture. To hold the growing tummy, the back muscles must be sturdy. You can use exercises to strengthen the muscles of the vagina and legs, exercises to develop the flexibility of the spine. These exercises are simple, they can be performed at any time of pregnancy and after childbirth.
On the charge become
For women who are actively involved in sports during pregnancy, you need to know what can and can not be done. " Most pregnant women who feel well, visit dancing, swimming, skiing. Only you need to be cautious about skating on roller skates, skating, and training in power simulators. In the rest, the woman herself determines the degree of risk to herself. If you want to ride a sled, you need to choose a small hill. Let it be as many happy moments as possible in anticipation of the baby.
Gymnastics for pregnant women develops special groups of muscles of the hands, legs, back. Exercises for the press are contraindicated, their tension during battles will only interfere. During gymnastics, you need to work out the right breathing. On inhalation, muscles tighten, and on exhalation muscles relax.
Positioning gymnastics
Exercise "kitty"
Imagine a fluffy cat, which stretches, arching the back. Position - we stand on all fours, we support on all "paws". We bend our back as much as possible. Make head turns. Then we'll bend our back, as if the cat is angry. We press the head to the chin. Repeat 10 times.
Exercise "butterfly"
We sit in Turkish, we breed our knees apart. Rhythmically, we put pressure on the knees with our hands.
Exercise "twist"
Sitting or standing we make corners turns, hands we spread in the parties. The pelvis does not move.
Exercise "kegel"
We pull in the muscles of the pelvic day, as if trying to keep urinating. Then slowly open the vaginal muscles. This exercise is effective for prevention, so that there are no crotch gaps.
For pregnant women, positional gymnastics is important, but doing it regularly is important not to overdo it. Now you are more important than a harmonious calm state of mind. After all, you are on the verge of discovery - soon a beloved little man will appear in the world.