The benefits of physical activity are many, especially during pregnancy when the body changes markedly. And it is at this stage that the exercises will serve as physical and emotional support, giving the pregnant woman greater well-being.
Acquiring a good posture, recovering energy, not gaining more weight than indicated and resting better are some of the many benefits that physical activity provides.
During pregnancy, accompanying the evolution of the body with gymnastics is also essential to avoid muscle pain as well as to work the pelvic floor, an activity very favorable for pregnancy and postpartum.
For those moms who want to add exercises to those they do in class or for those who cannot go to a specific class and want to use free time to do physical activity, there are some exercises that can be done at home (if there is no medical contraindication) during the three trimesters of pregnancy and which are highly recommended and easy to do:
More place for baby, more air for mom
Standing with your legs apart and your knees semi flexed, extend one arm up first and then the other for more information please visit http://www.vtight-gel.com. Repeat the exercise for 2 or 3 minutes.
Benefits of this exercise: It opens the rib cage giving more space to the baby and more air to the mother, relieving the rib pains or drowning that the pregnant woman may feel.
Standing, with your back and legs straight and your hands on your waist, raise your heels off the ground for approximately two seconds. Do two sets of 15 repetitions.
Benefits of this exercise: It improves circulation in the lower limbs reducing the feeling of heaviness in the legs and cramps.
Relaxing pelvic movements
Standing with your back straight, hands-on waist, legs apart and knees semi flexed, moving your pelvis back and forth bringing your hip to the midline without hyper-extending your lower back. Repeat the exercise for 2 or 3 minutes.
Benefits of this exercise: Relaxes the lower back, loosens the pelvic floor and the pelvis in general, also relaxes the gluteus maximus, which in some cases contracts causing pain in the sciatic nerve. In addition, it helps the baby to settle in a better position. More benefits for the lumbar area In quadruped, keeping the forearms and knees supported on a firm and comfortable mat or base, carry the pelvis to one side and the other with smooth and pendulous movements. Repeat the exercise for 2 or 3 minutes. Benefits of this exercise: It loosens the lower back, the sciatic nerve and helps the baby settle into the birth canal. Precisely for this reason, this exercise is also often practiced with the help of obstetrics during labor.
Relax for the waist and spine
Lying on your back on a firm and comfortable mat or base, with your knees to your chest and your hands supporting them, swing slowly to one side and the other without your knees touching the floor and keeping your spine supported on the mat. Repeat the exercise for 2 or 3 minutes.
Benefits of this exercise: Massage the lower back by loosening the waist and also relaxing the spine in general up to the shoulders.
Unless there is a medical contraindication, or it is a risky pregnancy, the ideal is for the mother to start moving as soon as possible to acquire greater body control and arrive with less pain and discomfort at the time of delivery. It is also necessary to carry out the exercises with a certain frequency so as not to lose the rhythm, as long as they are specific for pregnant women.