Pregnancy
Beginning
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Exercises and efforts in the pregnancy
Care of the back during the pregnancy:
From the third month of pregnancy you will observe many changes in your body. During the pregnancy, due to the secretion of specific hormones, the ligaments and muscles come loose and become more flexible than always. The pelvis will extend his cavity so that as your baby grows, it could contain it and protect it in his interior. As the pregnancy advances, on having increased the weight, the pelvis one will tilt ahead and there will be an increase in the lumbar curvature and sacredly - ilíaca that will tend to be conquered ahead. These corporal modifications will provoke pains and inconveniences in the back.
Advices and exercises posturales to relieve the back inconveniences during the pregnancy
- If in your daily activity you are a lot of standing time, separate the feet in the distance of your shoulders and put a foot ahead with regard to other. This way the support base will increase, distributing better the weight of your body, preventing the waist from arching too much. And giving you firmer support.
- If you can, of at times, support the tail on a high stool or on a table. This way you will relieve the lumbar tension that provokes to be a lot of standing time, and will rest the legs.
- If the back hurts you very much, sit down a little bit in a chair of the reverse, and support the arms on the support.
- It supports the back against a wall, (being standing up) and it presses the waist against the wall. Try to put the paunch a little inside looking for you at the bellybutton, support a few seconds and then relax. The exercise repeats approximately 8 times, and then he rests. This will help you to align the column.
- Stretched out mouth arrives, with a mat or towel, legs flexionadas. To inspire tilting at the same time the pelvis ahead. The back well given to the apartment will stay. Support the position, tell up to 3 and the movement expires revirtiendo: the pelvis tilts backwards giving the air. A hollow will stay at a height of the waist.
- The exercise repeats approximately 8 times. He rests.
- In a mat or towel, stretched out mouth arrives, take to the breast the legs flexionadas, take of the ankles if you can, if it does not leave the arms in cross (it takes care that the waist does not break), rolls towards the right and then towards the left, gently, accompanying it on the deep inhalation when you go towards a side, and the deep exhalation when you go towards other. To roll means to drop the legs flexionadas towards a side up to touching the apartment, and then towards another side, and without rolling completely, since the paunch you it would prevent. This exercise serves like a massage for the back in the lumbar area (waist).
Do this finished exercise (for two sides) 8 times. Then he rests.
Exercises for the legs inflated during the pregnancy:
These exercises will help you to improve the circulation:
- Put to bed in the soil, with the widespread legs and the supported and raised feet approximately 30 cm. of the apartment. It realizes wide drafts with the ankles on both sides, doing series of 6 repetitions towards a side and 6 towards other. To rest and to repeat.
- In the same position as the previous exercise. Flexiona the right leg from the hip and flexiona also the knee; with the foot it realizes the same rotations as in the previous exercise. Do 6 repetitions towards a side, then towards other, lower the right leg and rest. Raise the left leg and do the same that with the right. Six repetitions towards a side and six towards other.
It wraps for pregnancy:
You can use special strip for pregnant woman. It is not contra-indicated in any case - except in some risk pregnancies. But if you are inexperienced, of course you will not need it. The moms who have had more than one baby can need it, since his abdominal wall is not so resistant, I motivate for which the back will arch with more facility, provoking backache. The pregnant women with excess weight, also can feel more suppressed the back with a special strip for pregnancy. Only notice of buying one especially made for pregnancy, and that does not press you.
Not to do physical efforts during the pregnancy:
I work at home:
Neither raise, nor move or drag heavy objects. Do not raise you to stairs to clean high parts of furniture or you will tackle. Do not lower of a high closet objects not light, not much less, weighed, you might feel sick and lose the balance.
I work out of house:
If in your work you lift weights, or you have falls risk, or you are many hours standing or sitting without rest, he asks them to move you or to change position. If you are sports, and you are used to the physical activity, probably your obstetra allows you to continue the activity that you realize during the pregnancy. Perhaps I changed the routine to you, adapted it to your new situation.
On the contrary, if you did physical activity, now when you are pregnant ever, this is not the moment for example, of beginning with an exhausting sport. If you are thinking about how to remain a pregnant woman, and you begin a very exhausting new sport, it might make the conception difficult, it consults with your gynecologist.
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