Pregnant Gymnastics and Important Things Inside

 

Pregnant gymnastics is a gymnastic movement set for pregnant women . Pregnant gymnastic movements are generally safe and light, so they can be done in various gestational ages . The main purpose of pregnancy exercise is to help pregnant women prepare themselves for childbirth.

Exercising or undergoing regular physical activity during pregnancy is an important thing to do. Besides keeping your body healthy and fit, exercise also helps pregnant women to adapt to changes in body shape and weight. Various types of light exercise can be done during pregnancy, including walking, swimming, or yoga.

Pregnant Gymnastics and Important Things Inside

Another type of exercise that can be done during pregnancy is pregnancy exercise. Every movement in pregnancy exercise is generally easy to do, and if done regularly can increase the body's muscle strength in the face of childbirth. In addition, pregnancy exercise also has other benefits, namely:

  • Reduce back pain.
  • Prevent constipation.
  • Reduce the risk of diabetes, preeclampsia, and the need for caesarean section.
  • Maintain an ideal body weight during pregnancy.
  • Strengthen your heart and blood vessels.
  • Train your nose, stomach and chest breathing.
  • Train a good childbirth position.

Psychologically, pregnancy exercise is also useful to reduce stress and calm the mind, so that pregnant women can be more calm when facing childbirth.

Indications of Pregnant Gymnastics

Pregnant gymnastics is good for every pregnant woman with a healthy womb condition, and does not experience complications or abnormalities. Pregnant exercises generally last for 30 minutes per session, and are carried out at least 3-4 times a week. If pregnant women have not or rarely exercise before, pregnancy exercise can be started with the lightest movements and is carried out for 10-15 minutes per session. However, exercise continues to be increased gradually until at least 30 minutes per session.

Warning:

There are several things that every pregnant woman needs to pay attention to before undergoing exercise pregnant, including:

  • Pregnant women are not recommended to undergo pregnancy exercise, if they have the following conditions:
    • Suffer from medical disorders, such as asthma, heart and lung disease, and hypertension .
    • Have a disturbance in the organs of the cervix.
    • Bleeding in the vagina or spotting blood.
    • Disorders of the placenta or placenta.
    • Have a history of preterm birth in a previous pregnancy.
    • Detected twin pregnancy.
    • Anemia.
  • Avoid dangerous or risky movements cause injury, among others:
    • Hold your breath too long.
    • Movement that requires the supine position for a long time, especially when pregnant women start entering second trimester pregnancy. This position can cause blood flow that should be all over the body back to the heart and make pregnant women dizzy until fainting.
    • Movement that risks causing minor injury to the stomach, such as sudden movements or changing direction quickly.
    • Jumping movement.
    • Movement to bend your knees too deep, sit-up, and lift both legs.
    • Rotate the waist when standing.

Make sure every movement is carried out according to instructions if pregnancy exercise is done at home, or under the supervision of a gymnastic instructor if done at a gym.

Before Pregnant Gymnastics

There are several things that need to be prepared by every pregnant woman before undergoing pregnancy exercise, including:

  • Use clothes and comfortable shoes for exercise, to reduce the risk of injury.
  • Consume plenty of water before, during, and after exercise to prevent dehydration.
  • Cons For nutritious food, at least 1 hour before undergoing pregnancy exercise.
  • Try to do pregnancy exercise indoors, and avoid hot and humid temperatures.
  • Warm up before pregnancy exercise and cooling after that.
  • Don't force your body to continue to do pregnancy exercise if you feel tired. Take a short break to restore stamina.
  • Always follow the movements according to the instructions slowly to reduce the risk of injury.

Every pregnant woman is encouraged to consult with an obstetrician first before undergoing pregnancy exercise, to ascertain the condition of the pregnant woman and the fetus.

Pregnant Gymnastic Procedure

Pregnant gymnastics always begins with a warm-up motion and stretches for 5 minutes, then continues with 15 minutes of exercise, and ends with cooling. Here are some movements in pregnancy exercise, including:

  • Stretching movements. Stretching exercises make the body muscles more flexible and relieve the pain that may be experienced during pregnancy. Here are some simple stretching movements that pregnant women can do, including:
    • Neck rotation. Relax your neck and shoulders. Bend your head forward. Then, move your head slowly toward the right shoulder, back to the center, then to the left shoulder. Rotate your neck 4 times, then do the opposite direction.
    • Shoulder rotation. Lift both shoulders up to the ear, then rotate the shoulder from behind the ear towards the front. Do it 4 times, then do the opposite direction.
    • Thigh stretching motion ( lunges ). Stand facing forward. Place one foot in front and the other leg behind. Bend the knees of the front legs and let the knees of the back legs also bend. Keep your back straight. Hold the position for 30 seconds and repeat 3-5 times in 1 day.
    • Leg stretch. Sit with both legs straightened. Flex the legs, then move and shake the legs up and down.
    • Rotate the ankles. In a sitting position, straighten your legs forward. Flex your toes, then turn your wrists and palms clockwise. Do it 4 times for each leg, then rotate it in the opposite direction.
  • Gymnastic movements. Movement in pregnancy exercise is carried out to train muscle strength, increase body flexibility, and train breathing and circulatory system of pregnant women. Here are some movements in pregnancy exercise.
    • Sit cross-legged. Pregnant gymnastics begins with sitting cross-legged and back straight, then place both hands on the left and right sides of the body while pressing the floor. Inhale deeply, then slowly release. This movement is useful to train breathing in pregnant women.
    • Lie down position. In the body position lie down, lift the leg up and lower it again. Do it 4-5 times. This exercise is useful for flexing the pelvic muscles, so that the pelvic muscles are not tense when pregnant women face contractions during labor. Lying down also helps overcome the problems of sleeplessness experienced by pregnant women.
    • Exercise your arms ( hands and back up train ). In a sitting position, lift your arms up above your head and position your palms facing each other. Hold this position for 20 seconds, then lower the arm by widening it to the side. Repeat the movement up to 5 times. This exercise is useful for launching the circulatory system and training the muscles of the body.
    • Exercise pelvic floor muscles. Pelvic floor exercises can be done in several ways:
      • In a lying position, bend your knees towards the stomach, then inhale deeply and release slowly. Hold the position for 5 minutes, then straighten the legs and repeat again. This movement is very important to practice a normal birth position.
      • Use gymnastic balls as a tool to do this exercise. Sit on the ball with your feet touching the floor. Keep your back position straight and count to 5-10 counts, then relax. This exercise is useful for flexing the pelvic muscles when facing childbirth normally and overcoming the pain experienced by pregnant women.
    • Squatting. Starting with standing upright against the wall with both legs slightly widened. Place a gym ball between the wall and back. Slowly drop until the knee forms a 90 degree angle, then return to the starting position. Do it 10 times. This exercise can help pregnant women to deal with the process of opening the birth canal in labor and relieve pain during pregnancy.
    • Push-up walls. In a standing position facing the wall, straighten both palms to touch the wall. Gently bend your elbows and lean forward towards the face. Try to keep your back straight. Repeat this movement 5-10 times. Push-up the wall is useful for training the breathing of pregnant women, which will be needed when pushing or pushing during labor later.
    • Cobbler poses. Sit with your back straight, then bend your knees and bring your feet together. Hold this position for a few seconds. Cobbler poses useful for flexing the pelvic muscles.
    • Pelvic tilt . This movement can strengthen the abdominal muscles and relieve back pain that occurs during pregnancy and during labor. This movement is carried out in a crawling position, with knees and palms touching the floor. Keep both arms straight, but don't lock your elbows. Inhale, hold for 5 counts, and exhale slowly, then loosen your back. When inhaling, tighten the abdominal, pelvic and around the back muscles. Do it 10 times, at least 1 time a day.

In addition, there are other types of pregnancy exercises that can also be done by pregnant women, namely:

  • Kegel Gymnastics. Kegel exercises are performed to strengthen the lower pelvic muscles, including the bladder, uterus, and large intestine, so that pregnant women can improve urine control and control pelvic floor muscles when facing labor. Kegel exercises are easy and light to do, with the following steps:
    • The initial step of Kegel exercises is to recognize the pelvic floor muscles. How to recognize the muscle by holding urine when you urinate, then letting the urine come out. The muscles that hold and let the urine come out are the pelvic floor muscles. Another way to recognize it is to insert one finger into the vagina, then try pressing the muscle around the vagina. If the finger feels pinched, then the muscle will be trained.
    • After the pelvic floor muscles are detected, do a contraction exercise or stretch the muscles for 5-10 seconds, then relax. Repeat the contraction exercise 10-20 times, at least 3 times a day.
    • Try not to move your legs and abdominal muscles during Kegel exercises.

Kegel exercises can be done anytime and anywhere, either in a sitting, standing, or lying position. Kegel exercises can also be done with the same movements as holding the wind

  • Tailor Exercises. Movement in exercise Tailor is useful for strengthening the pelvic, hip and thigh muscles and relieving low back pain.
    • Tailor sit. Sit up straight with your legs crossed. Keep your back straight, but the body remains relaxed.
    • Tailor press. The tailor press movement is done to stretch the pelvic and thigh muscles, and strengthen the muscles of the arms and legs. This movement is carried out in a sitting position with knees bent and feet facing each other. Pull the opposite foot towards the body. Place your palms under your knees. Move your knees towards the floor, but at the same time, hold the knee pressure and push it up with your palms. Count to 3, then relax. Repeat the tailor press 10 times, and do it twice a day.

Risk of Pregnant Gymnastics

Pregnant gymnastics are safe to do if they are in accordance with the instructions given. However, immediately stop exercising and consult a doctor if you experience any of the following:

  • Chest pain.
  • Pain in the abdomen and pelvis, or continuous contractions
  • Headache.
  • Fetal movements are reduced or less frequent.
  • Dizziness and nausea.
  • Vaginal bleeding.
  • Irregular or fast heartbeat.
  • Swelling in the ankles, hands and face.
  • Shortness of breath.
  • Difficulty walking.
  • Muscle weakens.

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