Strong muscles equal the easy child birth. Part two.
3. Exercise for a backbone
Get hands with a towel for a head, elbows are below a level of shoulders. Stay in this position for 30 seconds. Repeat some times. It removes a pain in the field of a thorax and backs.
4. Sate an oxygen
You can slackly sit on a chair, to kneel or do exercise standing. Breathe deeply - so as if your lungs are located below, in a stomach. Inhaling, sticks out a stomach, on an exhalation involve it. Do this exercise within 10 minutes. Important: each time exhale completely!
5. Facilitate the process of the future birth
Go down very slowly - feet whenever possible firmly stand on a floor. For 15-20 seconds for the beginning. In due course finish staying in this pose to a minute. This exercise strengthens a belly cavity, a stomach and area of a pelvis and promotes the fastest disclosing uterine pharynx during birth pangs.
6. Elastic muscles
Sit down on a floor. One leg is bent in a knee, another is extended. Take in the help an elastic bandage (or simply long towel). Bend your body forward, be in this pose for 20 seconds, be straightened, and repeat 5 times. The exercise promotes mobility of knee and femoral joints.
7. Reduce pain in a back
Imagine yourself that your tailbone “is adhered” to an elastic bandage and you do effort, resisting to it, in three following exercises:
To keep imagined resistance within 5 seconds standing (a little having moved in before), repeat this 10 times.
Hands in a lap, to submit the body forward.
Being on all fours, shake a pelvis forward-back (with effort “keeping” elastic bandage).
8. Train endurance
Lay down on a back with buttocks to a wall, cross on a wall upwards with your legs, and then move legs apart, as widely as possible, be kept in this pose for 30 seconds. This exercise stretches muscles, now legs can sustain a greater weight.
Execute two exercises for a pelvic floor, lying on a back: compress muscles of a vagina, hold on till 10 seconds: imagine “a trip to the lift” in a direction from a vagina up to umbilicus, slowly return back. Repeat this 5 times.
Some useful advice:
Get gymnastic rug. The soft carpet will approach for employment too, but on special rug you will feel more confidently as it does not slide.
In an hour prior to the beginning of employment have an easy food. If during performance of exercises you will test famine, the organism will start to burn fats, and it is not recommended during pregnancy. Drink water up to, during employment in order after that with sweat organism did not lose a superfluous liquid and the body temperature did not raise. Begin and finish each exercise breathing by a stomach: make a deep breath through a nose, sticking out thus a stomach. Then a full exhalation through a mouth. Do exercises, including thus aloud. So you will not forget about correct breath. It is not recommended to hold the breath to pregnant women.
Don’t be zealous excessively, carrying out exercises. The speeded up breath makes active blood circulation. But while you can speak, not swallowing additional air, all parameters in norm.
The order of performance of exercises is free. Don’t force yourself to carry out necessarily force the program every day. The situation when in one day you feel a lot of energy, and in another - a little during pregnancy is absolutely normal. In such “languid” day make some simple exercises which go right to you easily or which you like especially. Try to close eyes during performance of exercises. It helps to concentrate on the certain muscles. Try don’t think of technics of exercise, during these instants a soul and a body should merge.
April 23rd, 2007 at 2:32 pm
Hi! Very useful topic! Thanks!
April 25th, 2007 at 8:36 pm
Very Interesting!