Exercises for pregnant women.

Our dear expectant mothers, this article will tell you: what physical exercises for pregnant women are most beneficial for you and during what period. How to implement them correctly, how to combine them with other techniques health improvementhow to properly plan your workout. In general, everything that you so need in these most important nine months of your life.

So, this article will address the following questions, which we will immediately outline:

1. easier breathing.
2. strengthening neck muscles.
3. posture correction.
4. improving joint mobility.
5. strengthening the chest muscles.
6. strengthening the abdominal muscles.
7. strengthening the muscles of the pelvic girdle.
8. strengthening the back muscles.
9. strengthening the muscles of the feet.
10. prevention of varicose veins.
11. general relaxation techniques.

To quickly navigate through the article, use the above links to the information you need, or read all the exercises for pregnant women in order - it’s up to you, dear mothers...

1. Exercise to make breathing easier.
2. Exercise to strengthen the neck muscles.
3. Several exercises to correct your posture.
4. Several exercises to improve joint mobility.
5. Several exercises to strengthen the chest muscles.
6. Several exercises to strengthen your abdominal muscles.
7. Several exercises to strengthen the muscles of the pelvic girdle.
8. Several exercises to strengthen your back muscles.
9. Several exercises to strengthen the muscles of the feet.
10. Several exercises to prevent varicose veins during pregnancy.
11. Several exercises for general relaxation.

Exercise to make breathing easier.

From about the middle of pregnancy, a woman experiences difficulty breathing the reason for this is the rapid growth of the uterus increasing in size, the uterus puts pressure on the abdominal organs, and the possibility of movement of the diaphragm is increasingly limited by this. To one degree or another, all pregnant women experience this discomfort and there is no need to worry too much about this. However, you can prepare for this ailment in order to make it easier to bear. There is a simple breathing exercise for pregnant women, the regular practice of which seems to train breathing and help the respiratory system adapt to more difficult operating conditions.

The exercise should be performed a couple of times a day - and not necessarily only at the time provided for in the daily routine If you have a free minute, you can do the exercise... Take the starting position: lying horizontally on your back, folding your arms along your body, with your legs straight. Then take several slow deep breaths and exhalations, with each inhalation you need to raise your arms to a vertical position and lower them as you exhale. Perform these steps up to ten times, then rest - remaining in the starting position, take five to six slow deep breaths and exhalations. After each exhalation, try to relax as much as possible.

Exercise to strengthen the neck muscles.

Often, due to weakness of the neck muscles, a woman is bothered by a feeling of discomfort in the neck area and a feeling of fatigue in the neck area. The extreme expression of this ailment is headache. The exercise we present below is designed to strengthen the neck muscles and thereby prevent the occurrence of these unpleasant phenomena.

Take the starting position: standing upright, your feet shoulder-width apart, and your arms hanging freely along your body. While inhaling slowly, make a circle with your head. As you exhale, lower your head forward.

Changing the direction of movement of the head, perform the exercise five to six times. It is recommended to repeat the exercise several times during the day.

Several exercises to correct your posture.

Due to an enlarged abdomen, enlarged mammary glands, and the appearance of fat deposits under the skin, a woman’s weight increases significantly during pregnancy, and the vector of gravity also changes As a result, the spinal column and the muscles that fix it experience increased stress, and posture may suffer. To prevent postural disorders and prepare the muscles and ligaments of the spinal column for increased stress, it is recommended to perform several simple exercises from the very beginning of pregnancy.

1. Take the starting position: kneeling, lean on your hands and relax your back muscles (do not bend your spine your head, neck and spine should form one straight line). Bend your spine upward (as a cat does in a moment of danger), while lowering your head lower and tightening your abdominal and buttock muscles. After a few seconds, relax and return to the starting position.

2. Take the starting position: lie on your back, bend your knees so that your feet are pressed to the floor Place your arms along your body. Slowly, without lifting your heels from the floor, straighten your legs at the same time try to press your lower back to the floor Remain in this position for 15-20 seconds, then relax and return to the starting position.

Do all this six to eight times.

3. Take the starting position: stand with your back to the wall so that the walls touch the back of your head, shoulder blades, buttocks and heels. Take a deep breath, then exhale, and as you exhale try to press your lower back to the wall Most likely, this will not be possible, but what is important in this exercise is the desire, the tension of the muscles of the spinal column. Rest your lower back towards the wall, maintain this position for up to 20 seconds, then inhale, relax, and take your starting position.

Should be performed six to eight times.

Several exercises to improve joint mobility.

1. Take the starting position: put your feet shoulder-width apart, half squat, hands resting on your knees. Inhale deeply and tilt your pelvis back, while you need to arch your back (facing backwards), while exhaling, make a movement in the opposite direction - try to bend your back as far forward as possible.

This movement requires performing up to six times.

2. Take the starting position: standing, legs slightly apart (25-30 cm between heels), hands on hips. As you exhale, do a shallow squat (it can also be called a half-squat), and while inhaling, return to the starting position.

3. Take the starting position: standing, legs slightly apart (25-30 cm between the heels), hands resting on your hips. While inhaling, bend your right leg at the knee, move it forward and slightly to the left, and while exhaling, return to the starting position. Next, while inhaling, bend your left leg at the knee, move it forward and slightly to the right, and while exhaling, return to the starting position.

This all needs to be done six to eight times.

4. Take the starting position: lie on your back, straighten your legs, pressing them together, and place your arms along your body. Take a deep breath, and as you exhale, raise your right leg, bend it at the knee and try to press your thigh to your torso while inhaling, return to the starting position. Do a similar movement with your left foot.

Repeat up to eight times.

5. Take the starting position: kneel, press your thighs together. As you exhale, sit on your heels (perform the movement slowly), while inhaling, return to the starting position.

This action should be performed six to eight times.

6. Take the starting position: lie on your back, straighten your legs, press them together, spread your arms to the sides, palms up. Take a deep breath, as you exhale, slowly turn onto your left side and touch your right palm to your left palm while inhaling, return to the starting position. Repeat the exercise with a turn on your right side.

This needs to be done six to eight times.

Several exercises to strengthen the chest muscles.

1. Take the starting position: stand facing the wall (from the toes to the wall - 30-40 cm), spread your arms slightly and rest them against the wall. Take a deep breath, as you exhale, bend your elbows, bring your face closer to the wall, and as you inhale, straighten your arms and return to the starting position.

Perform this movement eight to ten times.

2. Take the starting position: sit on the floor, bend your legs (in other words, sit cross-legged), rest your hands on your knees. Taking a deep breath, raise your arms to shoulder level and move them back as far as possible. As you exhale, return to the starting position.

Do all this six to eight times.

3. Take the starting position: sit on the floor, bend your legs (i.e. sit cross-legged), rest your hands on your knees. Take a deep breath, and as you exhale, raise your arms in front of you to shoulder level and press your palms together as tightly as possible Maintain this position for several seconds. While inhaling, return to the starting position. Relax.

Perform the movement at least three times.

Several exercises to strengthen your abdominal muscles.

The movements that we present below are recommended to be done from the beginning of pregnancy until the seventh month (inclusive).

1. Take the starting position: lie on your back, bend your legs at the knee joints and pull them up a little (your feet should be pressed to the floor). Take a deep breath, and then try to inflate your stomach as much as possible. As you exhale, make a movement in the opposite direction - draw in your stomach as much as possible. Relax.

Do it at least three times.

2. Take the starting position: lie on your back, stretch your legs, press them together. Take a deep breath, as you exhale, raise your right leg, bend it at the knee, press your thigh to your stomach then, while inhaling, straighten your leg and give it a vertical position return to the starting position. Perform the exercise with your left leg. Relax. Try this exercise with both legs together.

Requires execution up to six times.

3. Take the starting position: lie on your back, stretch your legs, press them together. Take a deep breath. As you exhale, slowly squat down while inhaling, return to the starting position. When performing this movement, you can help yourself a little with your hands.

Perform the movement five to six times.

4. Take the starting position: lie on your back, stretch your legs, press them together. Take a deep breath. As you exhale, raise your legs (preferably without bending your knees) to a vertical position, spread them as far apart as possible and bring them back together. While inhaling, return to the starting position.

Required to be completed at least five times.

Several exercises to strengthen the muscles of the pelvic girdle.

These simple exercises are recommended to be performed regularly from the beginning of pregnancy. They strengthen the muscles of the pelvic floor well, have a beneficial effect on the tone of these muscles and “teach” these muscles to relax. Good functional condition of the pelvic floor muscles is important for the normal course of labor. The same exercises can be performed in the postpartum period.

1. Take the starting position: lie on your back, bend your legs at the knees, place your feet on the floor, place your arms along your body. Tighten the muscles in the pelvic floor and hold them tense for 5-8 seconds. Then relax. Starting from the fifth month of pregnancy, you should perform this exercise in a sitting or standing position.

Perform at least ten times a day.

2. Take the starting position: lie on your back, stretch your legs and cross them, place your arms along your body. Breathe calmly and deeply, focus on ensuring that all muscle groups are relaxed. Then simultaneously tense your abdominal muscles, pelvic girdle muscles, and thigh muscles try to maintain this tension for 5-8 seconds. Relax, while breathing calmly and deeply.

Should be performed five to six times.

3. Take the starting position: lie on your side, bend your legs at the knee joints and tuck them in a little. As you exhale, remaining lying on your side, slowly bring your knees to a vertical position maintain this position for 5-8 seconds, then inhale and return to the starting position. Turn onto the other side and repeat the exercise.

It is recommended to perform three to four times on each side.

4. Take the starting position: lie on your back, bend your legs at the knees and slightly pull them up so that your feet are pressed to the floor. As you inhale, you need to raise your pelvis above the floor, hold this position for several seconds, and as you exhale, return to the starting position.

5. Take the starting position: sit on the floor, bend your legs a little, while your feet should be pressed to the floor, your knees should be spread slightly to the sides, your hands should be placed on them. Bring your knees together, stopping yourself with your hands, then, again blocking with your hands, spread your knees. Perform the exercise with effort, slowly.

The movement requires completion within 4-5 minutes.

6. Take the starting position: lie on your right side, legs straight, pressed against each other, arms located along the body. Take a deep breath. As you exhale, smoothly raise your left leg as high as possible. While inhaling, return to the starting position. Turn onto the other side and perform a similar movement with your right leg.

Perform on the left and right sides 8-10 times.

Several exercises to strengthen your back muscles.

Similar to exercises aimed at correcting posture, the movements suggested below help eliminate the negative feeling of fatigue in the back and back pain.

1. Take the starting position: lie on your back, bend your legs slightly at the knee joints so that your feet are pressed to the floor, place your arms along your body. As you inhale, stretch your legs and at the same time try to press your lower back to the floor in all likelihood, you won’t be able to press down, but in this exercise, the desire and tension of certain muscle groups are important maintain this tension for 5-6 seconds. While inhaling, return to the starting position.

Do it three to four times.

2. Take the starting position: standing, feet shoulder-width apart, hands resting on your hips. Stretch your arms in front of you - at shoulder level and, as you exhale, bend forward, while trying to bend your back as deeply as possible. While inhaling, return to the starting position.

This should be done five to six times.

3. Take the starting position: lie on your back, bend your legs slightly at the knee joints so that your feet are pressed to the floor, place your arms along your body. As you exhale, try to lift your lower back and pelvis above the floor Maintain this position for several seconds. While inhaling, return to the starting position.

Do it three to four times.

4. Take the starting position: kneel, rest your hands on the floor. Taking a deep breath, slowly lift yourself off the floor and then extend your right arm and left leg Maintain this position for several seconds. As you exhale, return to the starting position. Try to relax all muscle groups as much as possible. Then, while inhaling, slowly lift yourself off the floor and, maintaining balance, extend your left arm and right leg remain in this position for several seconds. As you exhale, return to the starting position.

This movement must be performed three to four times.

Several exercises to strengthen the muscles of the feet.

We have already said that during pregnancy and, as a result, due to a significant increase in body weight, a woman’s arch may sag and flatten. To prevent this, from the first months of pregnancy it is recommended to regularly perform physical exercises aimed at strengthening the muscles of the feet.

1. Take the starting position: standing, feet shoulder-width apart, hands resting on your hips. Breathe calmly, deeply, evenly. Slowly rock from heel to toe It is recommended to rise on tiptoes.

You should do at least eight such swings.

2. Take the starting position: lie on your back, bring your legs together, place your arms along your body. Breathe calmly, rhythmically, deeply. Without changing the position of your legs, try to bend your toes downwards, as if trying to reach the floor with them. Keep your feet tense for at least 5 seconds. Then relax, breathe evenly, with concentration.

Do eight times.

3. Take the starting position: lie on your back, bring your legs together, place your arms along your body. Maintain balanced, rhythmic, deep breathing. Without changing the position of your legs, pull your toes towards you with force - as if trying to reach your shins with your toes. Maintain the tense state of the feet for at least 5 seconds. Then relax, breathe focusedly and evenly.

Perform this movement eight times.

4. Take the starting position: lie on your back, straight legs slightly apart, place your arms along your body. Making sure that your breathing is calm and even, you should turn your feet as far as possible with your toes facing each other keep your feet tense for at least 5 seconds. Then return to the starting position.

It is recommended to perform this movement five to six times.

5. Take the starting position: lie on your back, raise your legs straight, slightly apart to some elevation - a bolster, a sofa cushion, an armrest, a bench, etc. Place your arms along your body. While maintaining calm, even breathing, you need to make energetic rotational movements with your feet - in mutually opposite directions. After 3-4 minutes of doing the exercise, relax for a couple of minutes and begin rotating your feet in the opposite direction After 3-4 minutes, relax again.

It is recommended to perform several times during the day.

Several exercises to prevent varicose veins during pregnancy.

Thanks to the movements proposed below, conditions are created for high-quality blood outflow from the lower extremities As a result, congestion in the legs decreases or disappears completely.

1. Take the starting position: lie on your back, bend your legs slightly at the knee joints so that your feet are pressed to the floor, place your arms along your body. Breathe calmly, evenly, deeply. Raise your right leg, give it a vertical position and hold it for at least 10 seconds then return to the starting position. Do the same with your left foot.

2. Take the starting position: lie on your back, bend your legs slightly at the knee joints so that your feet are pressed to the floor, place your arms along your body. Breathe calmly, deeply, evenly. Raise both legs to a vertical position and hold this for at least 10 seconds. It is recommended to shake your legs slightly - this will allow the blood to flow out faster. Return to starting position.

Do it five to six times.

3. Take the starting position: lie on your back, and bend your legs slightly at the knee joints - so that your feet are pressed as much as possible to the floor Place your arms along your body. Breathe deeply and evenly. Raise both legs to a vertical position and make cyclic movements as when riding a bicycle - when the cyclist pedals. After 2-3 minutes, return to the starting position and relax.

This complex must be performed five to six times.

4. Take the starting position: lie on the floor, stretch your legs, press them together, place your arms along your body. You should give your legs an elevated position - raise them to the edge of a sofa, armchair, chair maintain this position for up to a quarter of an hour, while trying to relax all muscle groups breathe calmly, rhythmically and deeply (this is important, since stagnant blood flowing from the legs, poor in oxygen, enters the general channel with deep breathing, the blood is more actively saturated with oxygen). This exercise helps to quickly get rid of the feeling of fatigue in the legs. Whenever you need to quickly relax, you should do this exercise.

It is recommended to complete the last four exercises with contrasting foot baths: alternately, for about one minute, immerse your feet in warm or cold water. In this case, the temperature of warm water should be about 40 ° C, and the temperature of cold water 15-16 ° C. This procedure, performed regularly, very effectively increases our tone of the walls of blood vessels in the legs in addition, with a reflex reaction of the blood vessels, congestion in the lower extremities quickly disappears.

Several exercises for general relaxation.

All the physical exercises we talked about require leisurely execution, peace of mind, concentration on the actions performed and breathing. Only if this condition is met will your efforts be effective. It is especially important to follow this rule when performing general relaxation exercises. Inner peace, appropriate environment (silence, cleanliness, comfort, coziness), even breathing, actions performed - everything should be harmonious with one another...

1. Take the starting position: stand upright, feet shoulder-width apart, arms freely lowered. While maintaining this position, try to relax as much as possible. You can tilt your head slightly forward - thanks to this, the muscles of the back of the neck will come into a state of relaxation. Lower your shoulders, concentrate in your thoughts on the fact that the muscles of the back and lower back should be relaxed. Complete relaxation can be achieved when balance is maintained without much effort, when this balance is maintained through minimal energy expenditure. Once this state is achieved, you can relax the muscles of the thighs and legs. Stay in a state of complete relaxation for 4-5 minutes.

2. Take the starting position: sit down, bend your knees and spread your knees to the sides, bend your feet, put your hands on your knees. Try to achieve maximum relaxation of all muscle groups. If you cannot maintain balance, you can support your body with two or three pillows. Next, focusing all your attention on even breathing, make slow circular movements with your head - in one direction, in the other. The shoulders should be relaxed. In order not to be distracted by anything, it is recommended to close your eyes.

The movement takes approximately 5 minutes to complete.

3. Take the starting position: sit on the floor, lean back against the wall, bend your legs at the knee joints and spread them, press your feet together, put your hands on your ankles. You need to bow your head slightly forward, close your eyes, breathe evenly and deeply try to relax all muscle groups focus on performing the movement and breathing calmly.

Perform for at least 5 minutes.

4. Take the starting position: sit on the floor, lean back against the wall, straight legs spread wide, hands loosely placed on your hips. It is necessary to tilt your head slightly forward so that the muscles of the back of the neck come into a state of relaxation. Breathe evenly and deeply. Try to relax all possible muscle groups, including the muscles of the pelvic girdle and hips.

Perform this movement for 5-6 minutes.

5. Take the starting position: kneel down, sit on your shins so that your buttocks touch your heels, place your hands loosely on your hips, bend your head slightly forward. Breathe evenly and deeply. Try to relax all muscle groups. Pay attention to relaxing the muscles of the back and pelvis.

This movement must be performed for at least 5 minutes.

6. Take the starting position: kneel and elbows forearms and hands should be as relaxed as possible lower your head freely. From this position, while maintaining even, deep breathing, sit on your shins - while trying, as far as possible, to relax all muscle groups Usually, when performing this set of movements, it is possible to relax the muscles of the neck, back, chest, abdomen and pelvis.

We perform for 5-6 minutes.

7. Take the starting position: lie horizontally on your back near the wall, legs spread wide, heels and buttocks should be pressed against the wall put your hands behind your head. Breathe evenly and deeply Concentrately think about relaxing all muscle groups. It is good if, when performing this movement, the lower back is pressed to the floor.

Do this for at least 5 minutes.