This guide to gymnastics for pregnancy is intended to give them a good overview of all kinds of exercises of gymnastics for pregnant women.
Reasons for pregnancy gymnastics
During pregnancy, increased demands are placed on the performance of the supporting and holding apparatus of the woman, and only a well-trained musculature can cope with these loads. During pregnancy, increased demands are placed on the performance of the support and holding apparatus of the woman, and only a well-trained musculature can cope with these loads. For example, the growth of the child in the womb and the associated protrusion of the uterus causes the abdominal wall to expand. This overstretches the straight abdominal muscles and reduces their durability. Other muscles, the oblique abdominal muscles as well as the back muscles, then have to take on additional work and therefore tire more quickly, become tense and cramped. The result is back pain, low back pain and incorrect posture. The pelvis is strongly tilted, a hollow back develops. All these phenomena during pregnancy can be prevented with the help of appropriate gymnastics. It is also appropriate for the woman to take care of the skin of the abdominal and hip area from the first day of pregnancy. By cold washing and brushing she achieves good blood circulation, but above all the abdominal skin remains elastic and can sufficiently adapt to the expansion of the abdominal wall. Also, its regenerability is preserved and it does not show disfiguring scars (stretch marks) after pregnancy. The gymnastic exercises described here are intended not only to eliminate discomfort during pregnancy as much as possible, but also to help facilitate childbirth. However, gymnastics is only a part of the preparation for a painless birth. Therefore, expectant mothers should definitely participate in the courses of psychoprophylaxis. Here, for example, they listen to lectures on the physiology of pregnancy and childbirth, get advice on how to behave during the birth act. Like strengthening the abdominal muscles, strengthening the foot muscles is also very important. At the same time, intensive and vigorous foot exercises promote blood circulation, especially in the legs, thus preventing the formation of varicose veins. To relieve the legs, they should be elevated during rest breaks. The gymnastics exercises described here were essentially compiled at a workshop for physiotherapists. Simple, uncomplicated exercise sequences were deliberately chosen so that every healthy pregnant woman, whether a first-time mother or one who has given birth several times, can do them from about the fourth month until the birth. It is important to practice intensively once a day on a regular basis. Furthermore, it must be noted that the room is well ventilated, clothing is light and not constricting, and that the bladder and bowels are emptied before starting gymnastics, which is best done lying on the floor.
Exercises of pregnancy gymnastics
Exercises 1 through 6 are performed in the supine position.
Stimulation of the circulatory system
1. legs straightened, exhale – then slowly let the air in through the nose: the abdominal muscles are loose, the abdominal cavity widens, on the exhalation the abdominal walls sink back, 4 to 5 times. 2. legs stretched, tips of the feet pointing upward, vigorously curl and stretch the toes, 8 to 10 times. Then move the feet up and down at the ankle, with each other, against each other and circling, 8- 10 times. 3.Press the stretched legs vigorously on the base, tighten the leg and buttock muscles and let them loose, 3 to 4 times.
Strengthening the pelvic floor
4. Cross legs at the level of the ankles. Tighten gluteal muscles – so squeeze buttocks – re-tighten by pressing thighs together. Hold tension for about 2 seconds and relax again, 5 times. To perform this exercise correctly and intensively, imagine that you have to hold chair.
Strengthening the abdominal muscles
5. bend both legs, stretch and slowly lie down, 3 times. Lift both legs stretched, bend and lie down to the right or left, after each side 3 times. The stronger the abdominal muscles are, the closer the exercise is performed above the floor. If the muscles are still weak and untrained, practice with each leg separately first.
Loosening and relaxation
6. bend legs, place the feet as close as possible to the buttocks.With exhalation, let both legs fall loosely to the right or to the left; give slightly in the lumbar spine. Knees touch the floor, 5 times.
Quadruped stand
7.Arch the spine into a “cat hump”, straighten the pelvis and tighten the abdominal muscles. Then slowly slide back to the starting position, tilting the pelvis, 3 to 4 times. Finally, stand in the starting position with your back to the wall. Briskly raise and lower the extended arms, bouncing the back of the hand or palm against the wall 2 times each, 8 to 10 times.
