How pregnancy exercises are allowed to Facilitate the birth process

How pregnancy exercises are allowed to Facilitate the birth process

By doing regular pregnancy exercise, the stamina of pregnant women will be maintained so that the body becomes more ready to undergo the process of childbirth.

Pregnancy that often makes the body tired quickly makes you want to continue to lie back on the sofa. But not moving actively in pregnancy can actually make the body becomes fitter and complicate the birth process. Regular exercise can increase the muscle strength of the body to deal with labor.

How to Increase Stamina with Gymnastic Pregnant

One sport that is relatively safe to do and can be done most pregnant women are pregnant exercise. Pregnancy exercises include exercises to increase flexibility, strength, and maintain the cardiovascular system. This exercise is safe to perform at different gestational ages.

If you have been accustomed to aerobic exercise before, you need to make modifications to avoid too many jumps, kicks, and other movements that are at risk of harm. But if you are just starting to do gymnastics, you should select a special gym for pregnant women.

Aerobic gymnastics with a slow rhythm (low impact) that does not involve kicking and jumping movements right to increase stamina of pregnant women. The absence of these two types of movement can protect your lower joints and pelvis from pressure. Too often kicking, running and jumping during pregnancy is a risk of weakening the pelvic floor muscles.

The benefits of doing pregnancy exercise regularly, among others:

• Relieves pain and pain that is felt during pregnancy. 
• Tighten muscles. Strengthens the heart and lungs. 
• Makes sleep more soundly. 
• Helps avoid excessive weight gain. 
• Alleviate pain due to increased load on the spine. 
• Strengthen the joints.

Psychologically, pregnancy exercise makes you think more positive because it feels more ready to face labor. In addition, after the baby is born, pregnancy exercise also helps you can immediately return to the original body shape and stamina.

How to do Pregnancy Gymnastics at Home

Ideally, pregnancy exercise is done 2-4 times a week for approximately 30 minutes. But you can also do pregnancy exercise at home with a trusted video or book guide. Here are some simple moves you can take:

1. PUSH UP WALLS

This useful movement strengthens the chest muscles and triceps muscles on the back of the upper arm. Stages of movement:

• Stand facing the wall with both hands straight against the wall. From the side, the body is seen leaning forward, as if pushing the wall. Open the legs parallel to the shoulders. 
• Bend your elbows slowly and close your chest until your chin closes to the wall. Keep your back straight.
• Back to its original position.
• Repeat up to 15 times.

2. CROUCING DOWN

Doing gymnastics by squatting during pregnancy can help open the birth canal for the baby. You can try to do a squat movement with a gymnastics ball. Stages of movement:

• Stand up straight against the wall with a ball of gymnastics squeezed between the back and the wall. Open the leg a little. 
• Lower your body with your legs at 90 degree angles. 
• Back to its original position. Repeat 10 times.

3. GYMNASTICS FLOOR

Gymnastics floor can help strengthen the back and abdominal muscles. Stages of movement:

• Take the position resembles a chair while kneeling to form 90 degrees and both arms straight up in front. Make sure the hand is under the shoulder. 
• Lift and straighten one leg parallel to the back. Hold for a moment.  
• Replace with the foot next door. 
• Repeat 10 times for left foot and 10 times for right foot.

4. CLIMB UP the SHORT BENCH

To strengthen the leg muscles, you can do the exercises with the help of a short stool. Stages of movement:

• Stand and place a short stool no more than 20 cm tall and wide enough in front of you.
• Raise your left foot then right foot up on the bench. After that lower the left leg and then the right foot.
• Make the switch without haste and full of caution.
• Repeat 15-25 times while keeping your back straight while doing the moves.

Gymnastics need to be done more carefully with attention to the following things:

• Warm up before doing pregnancy exercise and cool down afterwards.
• Tighten your abdominal muscles when lifting the knee to avoid injury to the lower back and hip joint.
• Avoid twisting and turning the body quickly. It is more difficult to maintain body balance during pregnancy.
• Recognize your abilities and do not push yourself. Take a break if you feel tired.
• Keep the room temperature is not hot. Use clothes that are not too thick and absorb sweat.
• Prevent dehydration by consuming enough water before, during, and after doing pregnancy exercise.
• Make sure the instructor or guide you make reference is trustworthy.

That's some pregnant exercise that is allowed. may be useful. Do not forget to share ^_^