Exercise therapy during pregnancy: useful exercises for pregnant women

2024 Author: Priscilla Miln | [email protected]. Last modified: 2023-12-16 00:21

Preparing for the birth of a child is not only in the study of various books, video tutorials, visits to the gynecologist, but also in the right way of life. If the expectant mother leads a rather sedentary lifestyle for almost the entire pregnancy, then the fact has been proven that this will not have a completely positive effect on both her condition and the he alth of the baby. Therefore, exercise therapy during pregnancy is essential.

Existing phases of pregnancy

The first phase. It lasts from conception to the 16th week. At this time, the process of division of the egg and the birth of the organs of the child takes place. Due to the fact that the fetal egg with the uterus during this period is not very firmly connected, it is necessary to protect the expectant mother from physical exertion, as there is a risk of losing the baby

Second phase. It lasts from the 16th to the 24th week. During this phase, the formation of the muscular system of the fetus is completed. Therebyaround the 18th week of pregnancy, the movement of the fetus is sometimes felt, and with the onset of the 20th week, you can even hear its heartbeat. Also in this phase, the body of the expectant mother adapts to the position, and all symptoms of early toxicosis disappear

Third phase. It lasts from the 24th to the 32nd week. During this period, the fetus begins to grow rapidly, and the uterus - to increase. Over time, the center of gravity changes, and there is a risk of acquiring flat feet, the total mass of a woman begins to increase. Also, due to the growth of the uterus, all internal organs are under pressure, especially the bladder. Therefore, very frequent urination can be observed in this phase

Fourth phase. It lasts from the 32nd to the 36th week. The fruit continues to grow and develop. Closer to the 35-36th week, the uterus, due to its size, will reach the level of the ribs. For this reason, breathing may be somewhat difficult

The fifth phase. It lasts from the 36th week until the baby is born. The fruit continues to develop in the same way. The body is already completely ready for childbirth

The right approach to preparing for childbirth

Any preparation for childbirth includes exercise. Now there are many different courses for expectant mothers, which involve not only psychological preparation, but also physical. Basically, it is recommended to visit them with dad, since moral support during this period is extremely necessary for a woman. Also, if there is a desire to conduct a partner birth, then the presence of the husband ismandatory, since in such classes the couple draws closer and in the process of having a baby, both will feel supported.

The purpose of such classes is also to facilitate the course of pregnancy and childbirth. Teachers of such courses individually select exercises, since all criteria are very important. The phase, term, state of he alth, various diseases, level of physical fitness are taken into account. But in order to make it easier to complete groups, they mainly divide exercise therapy during pregnancy into trimesters. For each of them, more neutral and necessary exercises have been selected.

The first segment. 1-16 weeks. During this period, it is necessary to instill the habit of exercising regularly, learning proper breathing and doing exercises. In this phase of pregnancy, due to physical activity, the development of pregnancy improves, the respiratory and cardiovascular systems are strengthened. Also, the musculoskeletal system is not left without attention, since over time its good condition will be very useful

Second segment. 17-32 weeks. Thanks to the classes, the conditions for the development and growth of the fetus are improved, the endurance of the expectant mother increases. The muscles of the perineum and abdominals are also strengthened. Thanks to regular exercises in this period, venous stasis can be avoided and posture improved

Third period. 32-40 weeks. During this period, the main task is to preserve the functional systems that are responsible for the development of the fetus and childbirth

What is exercise therapy?

Because everyonepregnant women eventually suffer from pain in muscles and joints, first of all exercise therapy during pregnancy involves exercises for the legs, arms, abs, back and feet. There are also special classes that will help increase the elasticity of the perineum, making childbirth easier.

Contraindications

No matter how useful it may seem to exercise during pregnancy, they also have their contraindications. Exercise therapy during pregnancy should not be used for expectant mothers who have any chronic diseases, diseases of the kidneys or liver, cardiovascular system, and others. Be sure to consult your gynecologist about classes. These contraindications to exercise therapy during pregnancy must be taken into account so that no complications occur during childbirth.

Despite this, minimal exercise should still be done.

The benefits of exercise therapy

The benefits of exercise therapy are many. Classes are necessary not only for the expectant mother, but also for the child, since his he alth depends entirely on her lifestyle.

Regarding benefits:

The birth will be faster, easier and without any complications

The body will recover faster after the stress experienced

Sickness, fatigue and nausea will no longer bother the expectant mother

Thanks to exercises that involve strengthening the legs, abs, arms, a woman will feel much more confidentand easier, without fear of fracture or dislocation

Good posture and the disappearance of back pain will be guaranteed

Prepare the pelvic muscles. Thanks to this, the birth will pass quickly enough

Partial or complete avoidance of varicose veins, limb edema, high blood pressure and shortness of breath

Good sleep

Quick return to previous shape after childbirth

The consequences of insufficient activity during pregnancy

If some people think that excessive activity is harmful during pregnancy, since the expectant mother should be at rest, then this is a very erroneous opinion. Insufficient activity is fraught with:

• Indigestion.
• Complication of childbirth.
• Obesity.

exercise. First trimester

I would like to immediately draw attention to the fact that if a woman has never been a fan of physical exercise, then starting exercise therapy in the first trimester of pregnancy will be quite dangerous. Under the action of the hormone relaxin, the ligamentous apparatus relaxes and can be very easily damaged if you do not know how to do the exercises correctly.

Fitness, heartburn and many other symptoms of early pregnancy can be avoided with exercise therapy during pregnancy in the 1st trimester.

For those to whom sports were alien, it is recommended to start small: swimming and walking. In the second trimester, it is necessary to apply already more moderate physical activity.

In order to properly prepare your body for the course of pregnancy, it is necessaryFirst, work on strengthening the transverse abdominal muscle. You need to breathe very deeply and slowly to be able to control it. Repeat approximately 40-60 times a day, regardless of the phase of pregnancy.

The muscles of the pelvis are also of great importance, since the process of childbirth, as well as the postpartum state of the ureter, will depend on it. After childbirth, they very often weaken. In this case, it will be difficult to control the bladder. But to prevent this from happening, it is necessary to strengthen these muscles with very light exercises: put one hand on the buttocks, and the other on the stomach. In this case, you need to completely relax and try to strain and relax the muscles. This exercise is versatile and easy, as it can be performed absolutely anywhere.

Exercise for the first trimester

Each phase of pregnancy includes certain types of physical activity. Thanks to this, classes will be completely safe for mother and child. Exercise therapy during pregnancy in the set of exercises for the first trimester includes:

Squats

You need to stand up straight and take dumbbells of 1-3 kg. Then bend your elbows so that the dumbbells are at chest level. After that, it is necessary to slightly tighten the abdominal muscles and sit down, while taking the pelvis back. The chin should be held straight and the shoulder blades drawn together. Slowly get up and make a U-turn. You need to repeat this exercise 15-30 times in two sets.

If this exercise is very difficult, then you can make it easier by placing a chair behind you and not using dumbbells.

Exercisefor hands

Expectant mother really needs strong hands, as the baby will grow and it will be very difficult to hold him in her arms all the time. But pain in the arms and shoulders can be avoided by doing a light exercise that can easily strengthen them.

Stand up with your feet shoulder-width apart. Raise your arms to the sides, but so that the elbows are pointing up. Lower them very slowly, but do not bend your back. All movements should be as smooth as possible. You need to do this exercise 15-20 times in two sets.

Press

Abs workout should be done on all fours and engage the transverse muscle and pelvis. The palms should be under the shoulders and the knees under the joints in the pelvis. The back must be kept straight. In the process, you need to take a deep breath, while expanding the chest, and at this time bring the shoulder blades together. And on the exhale, slightly tighten the muscles of the abdomen and pelvis. Stop in this position for 10-20 seconds, while the back should remain the same even. Repeat the exercise 15-25 times in two sets.

exercise therapy during pregnancy. 2nd trimester

The second trimester is the most convenient and enjoyable, as toxemia and all other symptoms pass, and the size of the fetus is still too small to prevent comfortable movement.

During this period, you can do walking, swimming, special yoga for pregnant women. It is necessary to work out the muscles of the back and the muscular corset. But at the same time, exclude any deflections and inclinations.

Exercise exercise therapy during pregnancy. 2nd trimester:

"Superman"

In the course of doing thisexercise will activate the transverse abdominis and pelvis. You need to perform it with a neutral straight back, while pulling in the buttocks, and bringing the shoulder blades to the spine. It is necessary to stretch the right arm forward and the left leg back parallel to the floor, alternating them, while tearing them off the surface. During execution, you need to maintain balance and not deviate the pelvis. You need to perform this exercise 15-20 times.

Rise

Exercise is the physical load on the pelvis. It is necessary to sit on the floor, bending your knees, and rest your feet on the floor. The palms should be at the back. Throughout the exercise, it is necessary to raise the pelvis until the back and back of the thigh form a straight line. In this case, you need to strain the buttocks. Perform 15-20 times in two sets.

Squats

Legs are wider than shoulders, socks look to the sides. It is necessary to sit down very slowly and as deeply as possible, as far as the physical condition allows, while maintaining the position of the body and spreading the knees to the sides. Return to starting position. Perform 15-20 times in two sets.

Push-ups

Sit on the floor with your knees bent and your feet on the floor. The palms should be at the back. It is necessary to bend your elbows, while deviating with your back to the floor. After straightening the arms, you need to return to the starting position. Repeat 15-20 times for two sets.

Exercise therapy during pregnancy, 3rd trimester

The third trimester always requires a reduction in any load, as due to the active growth of the fetus, weight increases. Yes, and will perform exercise therapy during pregnancyquite uncomfortable, as the stomach will be very in the way. But even in this phase of pregnancy, physical activity is a must. You can sign up for a yoga class, walk more and go to the pool a couple of times a week.

But if there is no desire and strength to go to courses, then you can do some exercises at home.

Stand up straight with your knees slightly bent. Roll your tailbone up so that your stomach is slightly tense. While inhaling, you need to pull your hands up, and as you exhale, fold them on your chest

Stand up straight with your legs wider than your shoulders. The toe of the right foot should look straight, and the left - to the left. It is necessary to bend the left leg, while placing the hand on the thigh as a support during the lunge, pull the right arm up. Hold this position for five cycles of exhalations and inhalations

Get on all fours. As you inhale, gently arch your back. When exhaling, round your back, while pulling your chin to your chest. Perform 5-10 times

Posture is the foundation of a good pregnancy. The back suffers a lot due to the shift in the center of gravity, so pregnant women need to do physical exercises that involve a small load on the back. There are some very comfortable, simple and proven exercises that will help you avoid back pain.

• Sit on a chair, straighten your back. Squeeze shoulder blades 10 times. Do three sets. After that, you need to join your hands in the lock and pull in front of you, lift up again, while slightly bending the upper back. Run 10 times.
• Stand against the wall. Bend your knees tothe lower back and shoulders pressed against the surface. Raise your pelvis slightly by straightening your knees. Repeat 5-10 times.
• In the end, you can do an exercise to strengthen the legs. To do this, you need to lie on a special ball, spread your legs shoulder-width apart and gently move back and forth in this position.

I would also like to draw attention to the fact that any physical activity for pregnant women can cause uterine tone. If this happens, then do not panic, it's just physiology. If during the lesson an increase in the pulse rate and any painful sensations are monitored, then at the same moment it is necessary to stop physical exercises. Instead, it is quite possible to perform exercises for the respiratory system, which can also help in the course of pregnancy.

Respiratory system exercises

Physical exercise is undoubtedly necessary, but also do not forget about the respiratory system. Thanks to such training, childbirth can be simplified, since everyone knows that breathing can slightly anesthetize this process. Also, proper breathing will not only help to give birth painlessly and quickly, but also serve as relaxation during pregnancy. Therefore, breathing exercises should be done regularly.

• Diaphragm breathing training. It is necessary to perform deep breaths and exhalations, while putting one palm on the chest, and the second on the stomach. You need to breathe through your nose. The chest must be still, and the stomach must be raised when inhaling.
• Thoracic breathing training. Giventhe exercise is not particularly different from the previous one, but here the opposite is true. The tummy should be motionless, and the chest should be raised when inhaling.

Is it worth doing exercise?

The he alth of the expectant mother is always reflected in childbirth and the condition of the child. Therefore, it is necessary to carefully take care of your physical condition and think about exercise therapy during pregnancy. This will not only ease the period of pregnancy, but will also help to give birth to a he althy and happy baby. But even after pregnancy, do not forget about physical exercises, since exercise therapy after pregnancy can very quickly return a young mother to her previous form.