Physical activity and exercise for pregnant womenVery useful in the period of bearing the baby. Those women who lead a sedentary lifestyle during pregnancy, much worse themselves feel. This is facilitated by faster weight gain, including excessive, which is very bad and negatively affects the mother's body and can even play a negative role in the process of giving birth.
Doing exercises during pregnancy, a womanpromotes a greater inflow of oxygen and the most important nutrients to the fetus. Improves the well-being of the mother herself. In addition, low mobility can lead to overstretching of pregnancy.
Of course, before you start different activities,it is necessary to consult an observant physician. If there are no threats, then the woman will receive approval and recommendations regarding the classes. It can be visits to specialized groups in the pool, dance groups for pregnant women or yoga classes. If there is no possibility to attend these events, the usual charge for pregnant women in the morning is also suitable.
Starts charging for pregnant women with simplehead turns, then lateral inclinations follow. It is necessary to try to get one or the other shoulder by the head. At the same time the neck muscles should be relaxed. Such an exercise with the cervical department helps to cope with headaches, insomnia, nervousness and just fatigue.
Exercises for the shoulder girdle.
Perform circular motions alternately forward and backward, gradually connecting to them the whole body. Then follow the movements of the hands.
Get the right hand behind your head first and touch it with your left hand behind your back.
Take both hands behind your back, put them in your hands and slowly raise them up, placing your elbows wide.
Such exercises for the back of pregnant women will removeload from the shoulders. Regular execution normalizes breathing and adjusts blood circulation. If these activities cause discomfort or particular difficulty in doing, you should not overpower yourself.
Body slopes.
One leg is put back, hands thus rise upwards. Stretch out and bend over the waist. On each leg repeat the exercise five times.
Often it is necessary to hear that the raising of handscan lead to the fetal accusation of the umbilical cord. But this only applies to a long time in one pose with your hands up. This exercise does not apply to risky.
All previous sessions warmed up the body and mashedmuscle, now you can go to the slopes. The legs are set shoulder width or slightly larger. Carefully, without hurrying to touch with each hand first one leg, then the floor and the other leg.
Rotations of the body and slopes train the muscles of the waist and act like a massage of the intervertebral discs, while improving the blood supply of the spinal column.
Pelvic exercises
The legs are again shoulder width apart, hands on hips. Carefully start to pump the pelvis first only forward and returning to the starting position, then the same, only the backward movements. Further, the amplitude of movement increases and the pelvis deflects back and forth. Such an exercise harmonizes the lower energy centers, whose work is very important in the process of labor.
Then follow the circular movements of the pelvis.
Time to complete this complex goesnot much at all and it can be embellished. Charging for pregnant women not only has a positive effect on various processes, but also can raise your spirits. Doing exercises not necessarily from the very morning, you can just in the morning, the main thing is not before going to bed and not after eating. To your favorite rhythmic music in front of a large mirror. Do everything liberated and fun. Look at yourself! You are beautiful! Pregnancy gives the woman a special attraction.
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