Gymnastics for pregnant women
Pregnancy and education of children-> pregnancy Bases
To do respiratory exercises it is recommended, since third month daily and till last days pregnancy.
Belly breath. Hands freely to put on a stomach to feel movement of walls of a stomach during breath. To inhale through a nose, thus stomach walls press on hands. To exhale slowly through a mouth.
Chest breath. Hands to put on подреберную area, tips of fingers should concern each other. At breath it is necessary to feel, how edges move. To inhale through a nose and to exhale through a mouth.
Frequent breath. One hand freely, расслабленно to put on a neck. With a half-open mouth quickly and superficially to breathe, like a dog with высунутым language after long and tiresome run. Frequent breath is necessary during sorts when the lying-in woman should not make an effort.
Exercises on a relaxation
On a relaxation it is necessary to do exercises daily, since third month of pregnancy, for five minutes in the end of a complex of special exercises. On late terms of pregnancy it is preferable to do exercises on a relaxation in position on one side.
Relaxation in position on a back. Hands freely to put along a body. Under толовой and under knees small small pillows should lay. At first to strain all muscles (hands, feet, a stomach, buttocks, persons, etc.), then as much as possible to weaken all muscles. Exercise to repeat 3 — 4 times.
Relaxation in position on one side. If it is more convenient to do this exercise on right to a side the small pillow should be put under the left knee. A hand slightly to bend, the palm should be at head level.
Gymnastics for pregnant women
Actually the gymnastics for pregnant women consists of a number of useful exercises. They serve for a relaxation of joints and muscles тазовой muscles and prepare a body for that work which should be done during sorts. The exercises correcting a bearing are especially important.
The complex of special exercises includes also such exercise which learns the woman to make an effort, however it is necessary to do it very cautiously not to cause premature fights. At this exercise the future mum lays on a back, knees are lifted, hands support feet under knees. This exercise corresponds to a pose of the lying-in woman in fruit exile when it should make an effort. Certainly, during exercise performance it is impossible to make an effort in no event not to provoke premature birth or an abortion. To learn to make an effort and prepare belly muscles, it is necessary to do exercises on training of muscles.
Alternate поднимание feet. Not to lift at all both feet simultaneously as it causes strong pressure of muscles and can complicate a normal current of pregnancy.
Sitting on корточках trains muscles and joints of feet and a basin. At performance of this exercise it is recommended to keep for a chair leg.
Pose портняжки. Hands should be put on an inside of knees and to press them knees to a floor. This exercise develops joints.
Pose of a cat. At first to accept a pose «a kitty becomes angry», for this purpose to curve a back and to hang a head.
Then to accept a pose «a kitty kind», a back to bend, a head to lift and look forward. These exercises promote mobility of a backbone, simultaneously showing to the pregnant woman a difference between undesirable прогибанием a backbone and useful to process of sorts curved («the kitty becomes angry») a backbone.
At the majority of women in pregnancy the bearing spoils, the backbone thus caves in, fall, shoulders and the stomach is stuck out sharply forward. For bearing correction it is necessary to make following exercises daily. Rise directly, on a head put the book; trying to keep the book on a head, you automatically will accept a correct pose, during this moment you and will have a correct bearing, i.e. the backbone will not cave in, shoulders will rise also a stomach, how much it is, of course, possible at pregnancy, will be tightened.
Sitting on heels also promotes bearing correction.
- To kneel and bend a backbone.
- To sit down on heels and to bend a back.
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