Pregnant Gymnastics and Important Things Inside

Roseous.com - Pregnant Gymnastics and Important Things Inside. Pregnant gymnastics is a series of gymnastic movements intended for pregnant women. Pregnant gymnastic movements are generally safe and light, so it can be done in various gestational ages. The main purpose of pregnancy exercise is to help pregnant women prepare themselves for childbirth.

Exercising or taking regular physical activity during pregnancy is an important thing to do. Besides keeping your body healthy and fit, exercise also helps pregnant women to adapt to changes in body shape and weight. Various types of light exercise can be done during pregnancy, including walking, swimming, or yoga.

One other type of exercise that can be done during pregnancy is pregnancy exercise. Every movement in pregnancy exercise is generally easy to do, and if done regularly can increase the body's muscle strength in the face of childbirth. In addition, pregnancy exercise also has other benefits, namely:

• Reduces back pain.
• Prevent constipation.
• Reduces the risk of diabetes, preeclampsia, and the need for caesarean section.
• Maintain ideal body weight during pregnancy.
• Strengthens the heart and blood vessels.
• Train your nose, stomach and chest breathing.
• Train a good birth position.

Psychologically, pregnancy exercise is also useful to reduce stress and calm the mind, so that pregnant women can be more calm when facing labor.

Indications of Pregnant Gymnastics

Pregnant exercise is good for every pregnant woman with a healthy womb condition, and does not experience complications or abnormalities. Pregnant exercises generally last for 30 minutes per session, and are carried out at least 3-4 times a week. If pregnant women have not or rarely exercise before, pregnancy exercise can be started with the lightest movements and is carried out for 10-15 minutes per session. However, training continues to be increased gradually until at least 30 minutes per session.

WARNING:

There are several things that need to be considered by every pregnant woman before undergoing pregnancy exercise, including:

• Pregnant women are not recommended to undergo pregnancy exercise, if they have the following conditions:
• Suffering from medical disorders, such as asthma, heart and lung disease, and hypertension.
• Having disorders of the cervical organs.
• Bleeding to the vagina or blood spots.
• Disorders of the placenta or placenta.
• Have a history of preterm birth in a previous pregnancy.
• Twin pregnancy is detected.
• Anemia.
• Avoid movements that are harmful or risk causing injury, including:

• Holding your breath for too long.
• A movement that requires a supine position for a long time, especially when pregnant women start entering second trimester pregnancy. This position can cause blood flow to the whole body to return to the heart and make pregnant women dizzy until they faint.
• Movement that risks causing minor injury to the stomach, such as sudden movements or changing direction quickly.
• Jump movement.
• The knees bend too deeply, sit-up, and lift both legs.
• Twisting waist while standing.

Make sure every movement is carried out according to instructions if pregnancy exercise is done at home, or under the supervision of a gymnastics instructor if done at a gym.

Before Pregnant Gymnastics

There are several things that need to be prepared by every pregnant woman before undergoing pregnancy exercise, including:

• Use comfortable clothing and shoes to exercise, to reduce the risk of injury.
• Eat plenty of water before, during, and after exercise to prevent dehydration.
• Eat nutritious food, at least 1 hour before undergoing pregnancy exercise.
• Try to do pregnancy exercise indoors, and avoid hot and humid temperatures.
• Warm up before doing pregnancy exercise and cooling afterwards.
• Do not force your body to continue to do pregnancy exercise if you feel tired. Take a short break to restore stamina.
• Always follow the movements according to the instructions slowly to reduce the risk of injury.

Every pregnant woman is advised to consult with an obstetrician first before undergoing pregnancy exercise, to ascertain the condition of the pregnant woman and the fetus.

Pregnant Gymnastic Procedure

Pregnant exercise always begins with a warm-up and stretches for 5 minutes, then continues with a gymnastic movement for 15 minutes, and ends with cooling. Here are some movements in pregnancy exercise, including:

• Stretching movement. Stretching exercises make the body muscles more flexible and relieve the pain that may be experienced during pregnancy. Here are some simple stretching movements that can be performed by pregnant women, including:
• Neck rotation. Relax your neck and shoulders. Bend your head forward. Then, move your head slowly toward the right shoulder, back to the center, then to the left shoulder. Perform neck rotation movements 4 times, then do the opposite direction.
• Shoulder rotation. Lift both shoulders close to the ear, then rotate the shoulder from behind the ear towards the front. Do it 4 times, then do the opposite direction.
• Thigh stretching (lunges). Stand facing forward. Place one foot in front and the other leg behind. Bend the knees of the front legs and let the knees of the back legs also bend. Keep your back straight. Hold the position for 30 seconds and repeat 3-5 times in 1 day.
• Leg stretch. Sit with both legs straightened. Flex the legs, then move and shake the legs up and down.
• Ankle rotation. In a sitting position, straighten your legs forward. Flex your toes, then turn your wrists and palms clockwise. Do it 4 times for each leg, then rotate it in the opposite direction.
• Gymnastic movements. Movement in pregnancy exercise is done to train muscle strength, increase body flexibility, and train breathing and circulatory system of pregnant women. Here are some movements in pregnancy exercise.
• Sitting cross-legged. Pregnant gymnastics begins with sitting cross-legged and back straight, then place both hands on the left and right sides of the body while pressing the floor. Inhale deeply, then slowly release. This movement is useful for training breathing in pregnant women.
• Lying position. In the body position lie down, lift the leg up and lower it again. Do it 4-5 times. This exercise is useful for flexing the pelvic muscles, so that the pelvic muscles are not tense when pregnant women face contractions during labor. Lying down also helps overcome the problem of sleeplessness experienced by pregnant women.
• Arm exercises (hands and back up train). In a seated position, raise your arms above your head and position your palms facing each other. Hold this position for 20 seconds, then lower the arm by widening it to the side. Repeat the movement up to 5 times. This exercise is useful for launching the circulatory system and training the muscles of the body.
• Pelvic floor exercises. Pelvic floor exercises can be done in several ways:
• In a lying position, bend your knees towards the stomach, then inhale deeply and release slowly. Hold the position for 5 minutes, then straighten the legs and repeat again. This movement is very important to train the birth position normally.
• Use gymnastic balls as a tool to do this exercise. Sit on the ball with your feet touching the floor. Keep your back position straight and count to 5-10 counts, then relax. This exercise is useful for flexing the pelvic muscles when facing childbirth normally and overcoming the pain experienced by pregnant women.

• Squat. Starting with standing upright against the wall with both legs slightly widened. Place a gym ball between the wall and back. Slowly drop until the knee forms a 90 degree angle, then return to the starting position. Do it 10 times. This exercise can help pregnant women in the process of opening the birth canal in the process of childbirth and relieve pain during pregnancy.
• Push-up walls. In a standing position facing the wall, straighten both palms to touch the wall. Gently bend your elbows and lean forward towards the face. Try to keep your back straight. Repeat this movement 5-10 times. Push-up walls are useful for training the breathing of pregnant women, which will be needed when pushing or pushing during labor later.
• Cobbler poses. Sit with your back straight, then bend your knees and bring your feet together. Hold this position for a few seconds. Cobbler poses are useful for flexing the pelvic muscles.
• Pelvic tilt. This movement can strengthen the abdominal muscles and relieve back pain that appears during pregnancy and during labor. This movement is carried out in a crawling position, with knees and palms touching the floor. Keep both arms straight, but don't lock your elbows. Inhale, hold for 5 counts, and exhale slowly, then loosen your back. When inhaling, tighten the abdominal, pelvic and around the back muscles. Do it 10 times, at least 1 time a day.

In addition, there are other types of pregnancy exercises that can also be done by pregnant women, namely:

• Kegel Gymnastics Kegel exercises are done to strengthen the lower pelvic muscles, including the bladder, uterus, and large intestine, so that pregnant women can improve urine control and control pelvic muscles when facing labor. Kegel exercises are easy and light to do, with the following steps:
• The first step in Kegel exercises is to recognize the pelvic floor muscles. How to recognize the muscle by holding urine when you urinate, then letting the urine come out. The muscles that hold and let the urine come out are the pelvic floor muscles. Another way to recognize it is to insert one finger into the vagina, then try pressing the muscle around the vagina. If the finger feels pinched, then the muscle that will be trained.
• After a pelvic floor muscle is detected, do a contraction exercise or stretch the muscle for 5-10 seconds, then relax. Repeat the contraction exercise 10-20 times, at least 3 times a day.
• Try not to move your legs and abdominal muscles during Kegel exercises.

Kegel exercises can be done anytime and anywhere, either in a sitting, standing, or lying position. Kegel exercises can also be done with the same movement as withholding the wind

• Tailor Training. Movement in exercise Tailor is useful for strengthening the pelvic, hip and thigh muscles and relieving low back pain.
• Tailor sit. Sit upright with your legs crossed. Keep your back straight, but the body remains relaxed.
• Tailor press. Tailor press movements are performed to stretch the pelvic and thigh muscles, and strengthen the muscles of the arms and legs. This movement is carried out in a sitting position with knees bent and feet facing each other. Pull the opposite foot towards the body. Place your palms under your knees. Move your knees towards the floor, but at the same time, hold the knee pressure and push it up with your palms. Count to 3, then relax. Repeat the tailor press movement 10 times, and do it twice a day.

Read more: 7 Important Health Checks Before Pregnancy

Risk of Pregnant Gymnastics

Pregnant exercise is safe to do if it is in accordance with the instructions given. However, immediately stop the gymnastics and consult a doctor if you experience the following:

• Chest pain.
• Abdominal and pelvic pain, or continuous contractions.
• Headache.
• Fetal movements are reduced or increasingly rare.
• Dizziness and nausea.
• Vaginal bleeding.
• Irregular or fast heartbeat.
• Swelling in the ankles, hands and face.
• Hard to breathe.
• It's hard to walk.
• Muscle weakens.