Exercises to perform in pregnancy

Exercises to perform in pregnancy

These five simple exercises are helpful every day to prepare your muscles for childbirth.

1. Strengthening the press

Sit on a chair; the back is straight. Lift your left knee while raising your right hand; hold this position for a few seconds. Repeat with right knee and left arm. Complete 10 sets.

This exercise tones your abs and helps relieve lower back pain. The abdomen will participate in the process of pushing the baby out during labor.

2. Kegel exercises

Contract the muscles around the urethra, vagina, and rectum (imagine trying to prevent urination). Hold the muscle tension for a few seconds, then relax. Perform a set of 10 contractions.

These exercises help the pelvic floor muscles become more elastic so that the baby can more easily pass through the pelvis during labor. Also, these exercises are the prevention of prolapse of the pelvic organs and urinary incontinence.

3. «Cat» exercise

Get on all fours, palms under your shoulders, knees under your hips, body parallel to the floor. As you exhale, round your back as much as possible, inhale, while exhaling, bend in the thoracic spine, pulling your shoulders back and stretching your chest forward. While inhaling, return to the starting position. Complete 10 approaches.

This exercise is aimed at relieving and strengthening the extensor muscles of the spine.

4.  Steps

Step up the dais, then climb back down and repeat on the other leg. During the exercise, keep your back straight and fully press your foot against the surface of the elevation. Do 10 reps.

This exercise will help strengthen your legs and buttocks.

5.  Wall push-ups

This exercise will strengthen your chest muscles and the back of your shoulders.

Stand one step away from the wall with your feet hip-width apart. Press your palms against the wall at shoulder level, bend your elbows and do a push-up. Keep your back straight. Do 10-15 reps.

Listen to your body as you exercise. If you experience any discomfort, contact your doctor

Do not forget that an important point during pregnancy is Rh affiliation. It is necessary to know it at the earliest stages of pregnancy in order to prevent a possible Rh-desease.

 

Related Posts