Health-improving gymnastics for pregnant women accompanied by music to relieve tension.

For expectant mothers who systematically exercise special physical exercises, childbirth proceeds much faster, easier and with noticeably fewer complications. This complex, performed to good music, will help you relax and relieve tension, and at the same time stretch the muscles that will be involved in childbirth.

Muscle stretching exercises during pregnancy are necessary to relieve tension, speed up metabolism, and improve well-being.

It is advisable to perform all exercises smoothly and calmly, taking into account the correct breathing technique - while inhaling, we stretch. Gymnastics for pregnant women accompanied by music can be combined with a set of breathing exercises. Sit in a position that is comfortable for you, place your hands on your lower ribs or under your chest, connecting your third fingers, inhale, and at this moment your fingers should separate. This is lower chest breathing. Next, exhale, and repeat this several times. By practicing proper breathing, you will prepare your baby for birth. Also, stretching exercises and the gymnastics in question will reduce swelling and remove toxins. Any exercise will help you feel better about your body, which in turn will make it easier for pregnant women to give birth and reduce the risk of surgical medical intervention. Exercise regularly, for 15-20 minutes, and you will feel better.

1. “Stretch” Gently sit on the floor. Your back should be pressed against the wall or any support. Don't slouch, straighten your shoulders and stretch up. Your legs are straight. Feel the stretch in the back of your thigh and behind your knee. A harmonious addition to this exercise would be foot rotation, which in turn is a prevention of varicose veins.
2. "Butterfly" You can continue to sit, leaning on the wall. Bend your knees, bring your feet together, don't try to press your hips to the floor, make sure you feel comfortable. Straighten your shoulders and don't slouch, place your hands on your hips. Perform slight movements with your hips. The exercise is aimed at stretching the inner thigh it will relieve tension in the pelvic area.
3. “Lateral stretch” Stay in the previous position. First, raise your left hand and stretch it upward, while placing your right hand on the floor. Inhale and as you exhale, stretch to the side. Feel the stretch on the side of your body. Don’t strain your stomach, stay in this position for a while, breathe! Bend to the other (opposite) side. Play 5 times in each direction.
4. “Open Lotus” Return to a sitting position. Don't slouch and stand tall. Pull the knee of your right leg towards you and, turning your thigh to the side, place your foot on the floor. Straighten your shoulders, inhale, then as you exhale, stretch forward, not too much, your stomach should be comfortable. Repeat similarly on the other side.
5. “Stretching the front surface of the bucket” From the previous position, carefully lie down on your right side. Your right arm can be bent and placed under your head your neck should be comfortable. Next, bend your left leg at the knee, secure the bent leg with your left hand. The exercise is aimed at stretching the front of the thigh. Repeat the same again on the second side.
6. “Stretching the outer thigh” This exercise is designed to stretch the outer thigh. Sit down, you should be comfortable, don't slouch. Bend your knee, your stomach should be comfortable. Next, move your bent leg beyond your straight leg and pull your knee toward you. Do the same steps with the other leg. Repeat this 5 times on each side.