A pregnant woman should not get stressed. Therefore, it is advisable for her to learn various relaxation techniques – one of them is exercise.
Physical activity is recommended for pregnant women, but should be consulted with the doctor in charge of pregnancy. It is worthwhile to exercise during this time because:
Every pregnant woman should do relaxing exercises, which improve her well-being and restore blood circulation.
Yoga is becoming an increasingly popular form of relaxation for pregnant women – it helps to achieve a balance between the soul and the body.
The advantages of practicing yoga during pregnancy:
This exercise is great for stabilizing posture, although it can be difficult to do in more advanced pregnancy. If you’re afraid you’ll fall over, lean against a wall or closet. While standing on one leg, bend the other leg at the knee. Then use your bent leg to make an outward-facing inversion motion – pointing your leg out to the side
When performing this exercise, remember to open your hips as much as possible, but your torso must remain motionless. Perform this exercise 10 times for each leg.
Cat’s back is an exercise that engages the pelvis and lower back. It is performed in a supported kneeling position. As you inhale, you lower your back down, and as you exhale, you make your back arch by tucking your tailbone and tucking your head between your shoulders. Repeat 10 times.
Stand with your feet slightly apart, tuck your shoulder blades together and perform pelvic circles – your torso must not move. Do 10 laps in each direction.
This exercise involves the chest. While on your knees, extend one arm as far up as possible. Then repeat with the other arm. Try not to engage the lumbar region of the spine.
Staying on your knees, lift one leg out to the side as high as you can so that you can feel the inner thigh muscles. Hold this position for a moment and then switch legs. Repeat this exercise 10 times.
This exercise is recommended for pregnant women with a lordosis of the spine. Assume a half-kneeling position, tucking your tailbone underneath you. Straighten one leg and tighten the buttock of the leg that is behind you. Repeat this exercise 10 times for each leg with intervals of 10 seconds.
Backward leg lunges are a great exercise for stretching the hips and glute flexors. Assuming a half-kneeling position, rest your hands on the ground and, tensing the buttock, straighten the leg back – try to hold this position for min. try to hold this position for at least 20 seconds. Repeat the exercise alternately for each of the legs.
Lying on your side with your knees bent, open your chest by stretching your upper arm as high as possible. When performing this exercise, remember that your hip and knees must be on the ground.
The Japanese bow is a great exercise to stretch the spine. Sit on your heels, making a bow, try to bring your chest as close to the mat as possible, elongating your body in the process. Perform a Japanese bow forward and to the sides.
Before you do this exercise, remember that you should not do it if your baby is positioned headfirst; it may speed up the birth. Your feet should be very wide apart and not off the ground. Then try to perform a squat as low as possible.
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