GYMNASTICS FOR PREGNANT WOMEN

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LECTURE ? 5

• GYMNASTICS FOR PREGNANT WOMEN
• Dr. Nagayeva S.

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• The complex of gymnastic exercises has as it
  object series mode training of muscular groups
  of the organism accepting active participation
  during the labor.
• Mandatory is possession of full breath and an
  establishment the control over breath.

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GYMNASTICS INFLUENCE ON ORGANISM OF PREGNANT
WOMAN

• Regular exercise of gymnastics raises physical
  opportunities and psycho-emotional stability
  females organism, improves activity of
  cardiovascular, respiratory and nervous systems,
  positively influences on metabolism ,therefore
  mother and its future child has been providing
  with enough of oxygen.

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WHAT TO BEGIN FROM ?

• Before doing exercises, the woman should pass
  necessarily medical survey to learn about
  possible contra-indications to physical
  activities and to define the physical level.
• Contra-indications to employment can be the
  general and special

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GENERAL CONTRA-INDICATIONS

• Sharp disease a
• Acute condition of chronically disease
• Functional decompensation of any systems of an
  organism
• General grave state

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SPECIAL CONTRA-INDICATIONS

• Toxicosis
• Habitual miscarrying of pregnancy
• The large number of abortions
• All cases of the uterine bleedings
• Threatened miscarriage
• Multiple pregnancy
• Hydramnion
• Cord entanglement
• congenital anomalies of a fetus
• Placental presentation or low arrangement of
  placenta.

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EXERCISES WHICH ARE NOT RECOMMENDED TO DO WHEN
YOU ARE PREGNANT

• Instep of both lower extremities
• Abrupt junction form lying position to sitting
  position
• Jerky inclination of the trunk
• Jerky bowing of the trunk

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GENERAL FOUNDATIONS OF TRAINING DURING PREGNANCY

• Regularity - realize trainings 3-4 times a week
  (in 1,5-2 hours after a breakfast).
• The control of pulse - on average up to 135
  bit/min.
• The control of breath - spends " the spoken test
  ", it's mean that you should talk easy during
  exercises.
• Intensive work - no more than 15 minutes activity
  - training should not begin suddenly and suddenly
  come to the end.

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EXERCISES FOR STRENGTHENING MUSCLES OF THE BACK
AND THE ABDOMEN

• You should watch on bearing, for prevention of
  pains in a back and strengthening of belly
  muscles .
• To check up correctness of the bearing, it is
  necessary to stand before a large mirror,
  straighten shoulders and back, so that to get
  balanced weight with fetus. The basic loading
  should fall on a hip, a buttock and abdomen.

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EXERCISES FOR STRENGTHENING MUSCLES OF THE BACK
AND OF THE ABDOMIMEN.

• " Tailors pose " strengthens a back, gives
  greater mobility to hip joints, improves blood
  supply of the bottom half of body.
• It is necessary to sit down on straight surface,
  move apart bended in knee joint legs, so that
  they can touch with foot one another.
• It is important to keep a direct back.
• First time for simplification of exercise , you
  can put a pillow under each hip , or to lean on
  the wall.

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EXERCISE FOR STRENGTHENING MUSCLES OF THE PELVIC
FLOOR

• At pregnancy the muscles supported an
  intestines, a bladder and a uterus are worn out
  and weaken .
• It is necessary for their strengthening to carry
  out following exercise 3-4 times a day.
• Laying on a back with bended knees, digging heels
  in a floor. Slightly to strain, as though keeping
  urination. Then strain more strongly as if you
  try to pull something in yourselves. Continue
  rhythmically a pressure - a pause, a greater
  pressure - a pause, a maximum of a pressure - a
  stop.
• Repeat 10 times.

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EXERCISES FOR STRENGTHENING LIGAMENTOUS APPARATUS
OF THE BASIN

• To achievement of greater mobility of a basin
  (that will be useful during childbirth) and
  strengthening of belly muscles , you should carry
  out such exercise
• Go down on all fours. Make sure , that you
  back is a straight line (at the beginning it is
  better to use a mirror).
• Then pull in an abdomen, to strain buttocks
  muscles and easily move a basin forward,
  simultaneously having made an exhalation. The
  back should be curved at the same time. Hold
  out in such pose some seconds, then inhale and
  return to the starting position.
• Repeat 5 times.

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EXERCISES FOR STRENGTHENING LIGAMENTOUS APPARATUS
OF THE BASIN

• Curtsy gives greater flexibility to joints of
  pelvic girdle and strengthen back and femoral
  muscles.
• Curtsy remove loading from a back. Firstly
  during exercises it is possible to lean on a
  chair, and put under heels the rolled rug .
• You should get up slowly so as giddiness hasn't
  begun .

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CONCLUSION

• REMEMBER, THAT THE FIRST TRIMESTER (UP TO
  16WEEEK) IS A TIME OF LAYING OF ALL BODIES AND
  SYSTEMS OF THE FETUS.IN THIS TIME PLACENTA HAS
  BEEN FORMING. AT THE SAME TIME FETAL
  COMMUNICATION WITH THE FEMALE ORGANISM VERY WEAK
  .
• THEREFORE AT THE FIRST TRIMESTER IT IS
  RECOMMENDED TO PRACTISE RESPIRATORY GYMNASTICS.
• FROM 16WEEKS IT IS ALREADY POSSIBLE TO START
  PHYSICAL EXERCISES, PREVIOSLY CONSULTED WITH
  DOCTOR.