In the pool you will be able to perform the exercises, stretching, they will make the tissue more elastic. Well suited to perform in the classes ecopathology exercises twisting, improve internal (pid). In the water you can get an even better feel for your child, taking the same pose that he takes inside of you. Like the baby in the amniotic fluid, you can fully submerge. In the pool, you can perform exercises to prepare for childbirth, which can significantly help you fight and the whole birth process. In addition, even before birth the child gets used to the pool, which will subsequently facilitate swimming lessons with a newborn.
Stretching exercises
Let's start our lesson with stretch marks "at the bench". You need to become poolside and perform various types of stretching exercises:
- Try to sit on the longitudinal twine - to the extent to which possible;
- Try to sit on the side splits;
- Jumping up to try put your feet out to the sides;
To rest against the wall of the pool the two most widely spaced legs and springy movements to squat down;
- Put one foot on the machine and sit down, repeat symmetrically with both feet;
"That's enough of alternating right and left leg to the side and squat on prosperit.
Exercises curl
Exercise twisting of the body it is convenient to perform the following way: take hold of the side, sit down, and, pushing off the toes, to expand the body alternately in one direction and then in another direction. The same exercise can be performed without bending the legs, not sitting down.
- Go into the water on his back, holding onto the side of the pool, legs to perform the rotational motion, as when riding a bike, or alternately to hit them on the surface of the water.
- Lie on your stomach, holding his hands over the edge, legs to push off from the water, arms stretched, describing his feet semicircular, slowly raise your knees to the stomach.
Relaxation exercises
After doing some exercises, application to practice some effort, you will feel a certain pressure, and it will be important for you to relax a bit.
- Lie on your back, her head resting on an inflatable pillow, arms stretched to the sides and relax, relax on the water.
- Lie on your stomach, holding his breath, head down under the water and easily trusting the water, move the hands, feet, whole body.
Group exercises for pregnant women in the pool
In the pool it is advisable to do not alone but with a group of other pregnant women under the supervision of a special coach. Such zanyatiya nicer, happier, safer and healthier.
As a group we can recommend the following exercises
All women become each other, legs wide apart, as when playing the stream. The first woman dives and swims in "wicket" under the feet of all other, and then becomes at the end. Then start moving "brook" next.
Women stand sideways to each other, legs apart, while one of them swims under your feet rest, performing motion "eight".
- Fun and exciting to go and collective jumps "frog". This requires widely to plant his feet as the second ballet positions, sit down and actively pushing off your feet, jump. This exercise can be performed with full immersion under water.
Exercises breath
A special group exercises are exercises breath. The proposed pose make for a long breath from my mother that keeps her right to push in childbirth, and child - it is better to move oxygen starvation experienced at the moment of passing generic paths.
The Attitude Of "Butterfly". This exercise promotes better sense of your child, because in these positions the mother is in a position similar to the position of a child, around the water basin, and around it the amniotic fluid. In order to strike a pose butterflies need, while lowering the head under water, it is easy to jump and grab tight feet, knees meanwhile it is necessary to dissolve in hand. You, as the float will bring to the surface - in this situation it is convenient to hold your breath. The Attitude Of "Child". This position is to simulate the intrauterine position of the child - legs tucked up to his, and feet crossed, and his hands crossed on his chest. You are trying to enter the air and lowered into position under the water.
Very useful would be to swim with the breath and shallow dive.
Exercises that you can perform in the water, strengthen the back, abdominal muscles, stimulate the circulation, are excellent prevention of varicose veins. Buoyancy of the water allows you to feel light and weightless, and the greater will become the term, the more you will push to the surface.
Underwater massage during pregnancy
In addition to specific exercises in a pool or pond, it is recommended to do an underwater self-massage of the abdomen and chest. This will capite hands in front of him and intensively move them around your belly, in front of the abdomen, around the chest and front of the chest. You will feel as formed from your movements waves will massage the abdomen and chest, eliminating the risk of skin stretch marks.
If you are not in the pool, and in the summer in the outdoor pond, it is the perfect time for a beach procedures - early in the morning and after 5 o'clock in the afternoon. At this time, the ultraviolet rays are not as aggressive.
Source:
Will pohudet.Roux
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