2024 Author: Priscilla Miln | [email protected]. Last modified: 2023-12-16 00:21
Class for pregnant women is an important part of preparing for future childbirth, and most importantly - the first way to maintain the he alth of mother and child. Every woman during pregnancy both waits and fears the day when her child will be born. After all, she knows from her friends and acquaintances that childbirth is an extremely painful and unpleasant process. Moreover, there are many stories about how traumatic they were for mom and baby.
To overcome this fear, gain confidence and make the birth process as easy as possible, courses for expectant mothers were invented where you can get acquainted with the main types of breathing and learn proper breathing exercises, learn how to effectively push and relax to relieve pain, develop muscles abdomen, perineum and pelvis.
What to choose?
Today the choice of classes is huge, but 1-2 courses will be enough for a future mother. Firstly, because in preparation for the birth of a baby, time, most likely, will be sorely lacking,after all, you need to equip the nursery, create a safe atmosphere at home and buy a bunch of children's things. Secondly, we must not forget about proper rest and good sleep, because this will affect both the well-being of the mother and the he alth of the baby. Childbirth should be approached rested, so let's see what is the best thing to do first?
School of Future Motherhood
A special theoretical lesson for pregnant women, will prepare for childbirth and the appearance of a child in the house. These courses will tell you:
- about nutrition and behavior during pregnancy;
- about the harbingers of childbirth and contractions (how they happen, what to do, how to behave and where to call if childbirth has begun);
- about dowries for mom and baby (in particular, what to take with you to the hospital and what should be at home after returning with the baby);
- about the first aid kit, permitted and necessary medicines for the child, about cosmetics for children (powders, creams, diapers);
- about breastfeeding;
- about artificial feeding and complementary foods;
- about possible diseases among infants, their symptoms and prevention of their occurrence.
The mentioned tips for expectant mothers will be especially useful if you have a first child. Knowing the basics of caring for and handling a child, you will calmly expect his birth and will face less difficulties due to ignorance. Of course, you can read about this in the specialized literature, but still, the consultation of a competent pediatrician and the ability to resolve all internaldoubt will be more useful.
That's all about theory. And what kind of practice is necessary for a woman "in position"?
Swimming
Classes in the pool for pregnant women are one of the safest in the position, since there is no risk of falls, sprains and injuries. At the same time, water aerobics or swimming are allowed only in a he althy state without complications, so it is better to consult a gynecologist first, only he will tell you what is useful for pregnant women.
The safest swimming style is the regular crawl or back crawl. Remember that classes in the pool for pregnant women are not a sports olympiad, breathe evenly, do not overexert yourself and do not forget to rest. Now your maximum swim distance is 150-200 meters. At the first feeling of fatigue, you can lie on your back and just lie on the water, relaxing the tense muscles of the back, arms and legs. You can make swimming easier with special swim boards.
If you love to dive, indulge in this pleasure. This will help you learn to control your breathing, which is very useful during childbirth. By the way, it is believed that a woman who can hold her breath for a long time has an easier birth.
Aqua aerobics
For those who can't swim or are afraid of excessive stress, water aerobics for pregnant women has been invented. These are exercises performed as in regular aerobics (such as running, walking, elements with dumbbells, swim boards), only onshallow depth.
How good is swimming and water aerobics for pregnant women? Firstly, the he alth of a woman improves - metabolism, the work of the heart, the circulatory system improves, blood pressure improves. Secondly, this is a guaranteed option for weight control and the ability to get rid of the frequent consequences of pregnancy - stretch marks and varicose veins, because the water gently massages the skin. Thirdly, the load on the joints is reduced, and especially the spine, which is under enormous stress due to the rapid increase in the weight of the child. Fourthly, a special breathing technique is being developed to help overcome contractions, attempts and childbirth with greater ease.
In the end, the mood of a pregnant woman improves, and therefore the baby she is expecting.
Yoga for Pregnancy
As in the case of swimming, yoga for pregnant women, whose classes can bring both benefit and harm, must be strictly agreed with the gynecologist observing you. Yoga practice not recommended:
- at risk of miscarriage;
- with uterine hypertonicity;
- with placenta previa;
- for hypertension or hypoxia;
- with toxicosis in the second half of pregnancy;
- for anemia;
- for diseases of the cardiovascular system;
- in the first and last trimester of pregnancy.
After getting the doctor's permission, you can start exercising. If you practiced yoga before pregnancy and are fluent in its technique,You can continue to study on your own at home. If this is a new hobby for you, it is better to start with the help of an instructor. Better yet, start exercising before pregnancy so that the body has time to prepare for such heavy loads.
Of course, yoga for pregnant women has huge benefits:
- increases the elasticity of muscles and ligaments for childbirth;
- strengthens the spine;
- a special breathing technique is being developed, with the help of which contractions and childbirth can be greatly facilitated;
- accelerates the recovery process after childbirth.
In addition, with the help of special exercises, you can change the incorrect presentation of the baby in the womb, change the tone of the uterus and avoid many difficulties during childbirth.
Pregnancy Fitness
Fitness means courses for expectant mothers with a fitball (big ball), exercises from a position, sitting or lying down, as well as walking. All of them are designed to improve stretching and muscle function and are allowed for almost everyone, except for cases of serious abnormalities during pregnancy.
How to practice?
The rules for physical activity for pregnant women are the same as for non-pregnant women:
- exercise in the morning;
- do not do them on an empty stomach and immediately after eating;
- dress in light breathable clothes to avoid the risk of overheating and fainting, use comfortable shoes;
- do not exercise on a slippery floor (preferably on a rubber mat) to eliminate the riskinjury;
- do not overwork.
What not to do?
What activity is forbidden for pregnant women in any state of he alth and in any trimester? There are strict bans on:
- horseback riding;
- water active sports - surfing, water skiing, rides;
- scuba diving (due to the risk of oxygen starvation);
- long-distance running;
- winter sports (skiing, skating, snowboarding);
- cycling;
- deep bends and backbends;
- jumping (including diving into water from a height), sudden movements.
Remember the main thing! Exercise is only good in moderation and will benefit you and your baby if you approach it wisely.
First, consult with your doctor, get his approval to practice this or that sport.
Secondly, do only exercises that are allowed for pregnant women, do not run marathons and conquer mountain peaks, activity should be calm and safe.
Third, don't overwork yourself, at the first feeling of tiredness or feeling unwell, take a break.
Fourthly, a he althy diet is an integral part of any physical activity, whether it be fitness or swimming, so eat more vitamins, fresh vegetables and fruits, meat and fish, less carbohydrates, fats (sweet sodas and hamburgers it is better to exclude from the diet).
And of course you should always have time for a goodgood sleep, because all the sleepless nights are ahead of you!
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