Breathing exercises for pregnant women. Why during pregnancy there is not enough air and it’s hard to breathe

I had a little over eight months of pregnancy ahead of me, and among other questions, I thought about physical effort - to move or not to move? There wasn't much information. The only thing I remembered was reading the book “5 Rituals of Rejuvenation”. I’ve been doing these exercises every day for 7 years now and I remember what was written in the book – pregnant women don’t need to interrupt the exercises, but later just remove those elements that are difficult to perform due to your already large tummy. So I decided to continue these exercises and listen to my body. As a result, I spent my pregnancy very actively. I walked a lot briskly, swimming, hiking, housework, gardening, business trips with my husband, etc. Subconsciously, I felt that if the mother was active, then the baby was too. And she turned out to be right. After a short search, information began to flow.

It turns out that the baby in the womb is connected to the placenta by the umbilical cord. The placenta grows along with the fetus (at birth, it weighs 600-700 g). The child’s blood never mixes with the mother’s blood, it reaches the placenta, disperses through the capillaries, and an exchange takes place there: through the membranes, the fetus takes oxygen and nutrients from the mother’s blood, and gives away its unnecessary substances. These films, or the placental barrier, do not even let germs through. Only filterable viruses can penetrate this barrier. Due to the fact that a pregnant woman has her own blood, and the fetus has its own, it does not accept a lot of the mother’s illnesses and is born healthier than she is. Nature determined the size of the placenta so that it is too small for the child, and this limits the excess flow of nutrients and oxygen from the mother’s blood into the child’s blood. Hence the periodic depletion of the child’s blood in these substances, which plays the role of a natural physiological stress irritation for developing fetus. Restrictions on the supply of matter and energy imposed by the size of the placental surface force the fetus to move. However, this factor alone is not enough. Mother's "bed rest" during pregnancy leads to insufficient motor activity of the child and his physiological immaturity. That. when the expectant mother is in a calm state, the child is also calm, but as soon as the mother makes any effort, she begins to breathe rapidly - a lack of oxygen. And the child, not receiving oxygen from the mother’s blood, begins to move. I.A. Arshavsky also wrote that exactly physical activity is an essential condition for the growth and development of the body.

9 months of pregnancy are too important a period for a child and it is unforgivable for a mother to spend it passively.

« During this period, the child’s life is closely connected with the life of the mother and the mother can already shape his future qualities. It can be trained and hardened by giving yourself certain physical activity and doing hardening. This not only has a beneficial effect on the mother’s condition, but also directly affects the child, disrupting, within some reasonable limits, his comfortable and “secure” existence and forcing him to activate his protective and adaptive mechanisms. This not only leads to better things physical development child, increasing his general immunity, resistance to environmental influences, but also a more developed and balanced psyche at the time of birth. Such children are born well physically developed, behave actively, adapt very quickly to new conditions, develop quickly, and are ready for fairly heavy loads from the very first days.« (

Physical activity is equally important for a woman as preparation for childbirth. After all, childbirth is perhaps the most difficult physical process that requires a lot of energy from a woman. For example, for a long time, a pregnant woman was advised to wash the floors. This simple recommendation is priceless. Washing the floors daily (while squatting) provides good physical exercise, strengthens and makes the muscles of the perineum and pelvic floor elastic, which is necessary for a good birth.

« It is extremely useful to swim and dive - in ideally daily until a state of mild and pleasant fatigue. It has been noticed that swimming develops those muscles that work during childbirth. Swimming gives good physical exercise to the entire body. His need for oxygen increases, which trains the child to cope with conditions of oxygen deficiency. Repeated diving also contributes to this. Training a child for hypoxia is an important element in preparing for subsequent physical activity and hardening. A moderate lack of oxygen is a beneficial factor for increasing the body's internal reserves. It must also be remembered that the birth of a child is a process associated with an acute lack of oxygen.It has been noticed that children whose mothers swam and dived a lot throughout pregnancy are able to hold their breath under water for a much longer time in the first days than those who were not trained in this way.” ( M Trunov Ecology of infancy (First year))

I.A. Arshavsky noted: “...hypoxemic exposure in the mother in the third third of pregnancy causes an adaptive reaction in the fetus to increase the oxygen capacity of the blood...”.

After reading this, I remembered an example from the Nikitins’ book: “

In Japan, in one of the maternity hospitals, attention was paid to a group of women who gave birth healthy full-fledged children. What does this depend on? It turns out that these newborns had a body weight of 3 kg: modern concepts, light weight. Body weight from 2.5 to 3.5 kg is the ideal infant weight, the most optimal for both the child and the mother. After all, it’s easy to give birth to such a child. In this case, the baby is born lean and strong. And Japanese doctors asked who the women worked. They are divers, pearl seekers, and did not give up work until the birth. Their children are physically more developed than those of ordinary women. Now all Japanese women have received recommendations: to swim and dive as much as possible both before and during pregnancy. Their future children do not receive enough oxygen throughout their mother’s entire working day (professional divers hold their breath for up to 4 minutes). This means that the child has to intensively move to quickly “drive away” oxygen-poor blood.”

I didn’t have the opportunity to swim throughout my pregnancy, but after I read this information, I started simply holding my breath throughout the day - gradually reaching a 2-minute delay.

What do doctors advise pregnant women today?

In many countries, in order to prevent premature birth bed rest is prescribed (of course it is justified, but in very rare cases), but there is not a single study that would prove that bed rest helps in this case.

M. Oden (an outstanding obstetrician-gynecologist, widely known throughout the world for his scientific discoveries and practical innovations) believes that " Prolonged lack of movement can lead to a lack of sensory stimulation in the fetus by limiting the flow of information to the vestibular system in the inner ear, which processes information about body position and, as a result, ensures balance. In addition, the vestibular apparatus may be responsible for the position of the fetus inside the uterus, and insufficient function of this apparatus can lead to breech or shoulder presentation. From our point of view, the traditional prescription of bed rest can be seen as another example of obstetric intervention in the process of childbirth: women are ordered to lie down not only during childbirth, but throughout the entire pregnancy.”

In other words, normal pregnancy should not be a barrier to high physical activity...and even vice versa.

Move with confidence and pleasure: dance, run if you like, there’s even a place for a bicycle!!! After all, when we move, the baby in the tummy remembers our movements... that is, we are already developing and educating him. This partly explains why active women have faster children!

We got a lot of information, but that’s not all. I will talk more about the movement...in pictures...and even video.

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Breathing during childbirth.

During pregnancy, it is advisable to do breathing exercises for 10 minutes every day. Consistent mastery of the program will give better results than haphazard classes.

How to breathe during childbirth is a matter of technique!

For those who will give birth for the first time and, like me, do not attend any newfangled courses, for the time being it remains a mystery how childbirth goes. Breathing, technique and other wisdom are also under seven seals until everything actually begins. But it’s better to prepare in advance, because breathing plays an important role during childbirth.

Here's a plan you can follow:

1 week of classes - abdominal breathing training and first attempts at economical breathing;

Week 2 of classes - improvement of abdominal and full breathing training;

3rd week of classes - full and abdominal breathing; advanced level of management;

Week 4 of classes - improvement and consolidation of all types.
Having mastered these exercises, we add another five minutes - a “rehearsal” for childbirth. Work through all the exercises in advance! Then it will be much easier for you later during the birth process itself, you will feel more confident and calm! In any case, what’s coming doesn’t scare me so much anymore, I’ll at least understand what the obstetricians want from me, how to breathe, and all that. Although these exercises alone are, of course, not enough, gymnastics and so on will also do. But now we are not talking about this, but about how to breathe!

What exactly are the exercises?

Breathing types:

Abdominal: maximum cleansing exhalation. Such that there is a feeling that the stomach is “grown” to the back. As you exhale, you need to smoothly relax your abdominal muscles.

Full: cleansing exhale and inhale while raising your arms. Exhale slowly, simultaneously with lowering your arms. Pause and repeat. Let's breathe through our nose!

Economical: increase the duration of exhalation. We master it gradually. We try to use this type of breathing during gymnastics.

Lengthening inhalation and exhalation: having mastered the economical one, we learn this too.
Exercises for childbirth rehearsal:

"Slow, economical breathing" - effective at the beginning of contractions. During the contraction, a deep cleansing exhalation is made, then a full breath. When the fight ends, everything repeats.

“Doggy style” - breathing during the contraction itself. Frequent, shallow breathing(breathing like this for longer than 20-30 seconds is not recommended).

For the period when you still can’t push, but you already want to: before a contraction, slow, economical breathing, then “doggy style,” and then a strong exhalation. Exit on the count of three.

For pushing - at the beginning we breathe as if during a contraction, then we exhale and push with all our might with a full breath!

Breathing exercises and relaxation during childbirth

In order for your body to be physically prepared for childbirth, during pregnancy you need to do special gymnastic and breathing exercises, as well as muscle relaxation exercises.
It’s not enough to learn these exercises and start using them during childbirth. It is necessary to master them during pregnancy and bring the skill of performing them to automaticity!

The first thing pregnant women pay attention to when breathing is deep internal relaxation, calmness emotional background and freeing your head from thoughts. As a result, the process of self-regulation and self-healing begins.

Breathing exercises for pregnant women are very effective for:
relieving increased uterine tone,
soNormal">improving placental blood circulation,
relieving fetal hypoxia, eliminating toxicosis.
Breathing exercises during pregnancy are an extremely necessary and useful thing: being a very important element of preparation for the crucial moment of childbirth, it at the same time has independent value. The fact is that the breathing of a pregnant woman is quite peculiar. The growing uterus displaces organs abdominal cavity and the diaphragm upward, as a result of which the movement of the diaphragm becomes more difficult, and the volume of the lungs decreases. The pregnant woman’s body must adapt to this, because the baby growing in the uterus requires more and more oxygen (the need for oxygen by the end of pregnancy increases by more than 30-40%). The chest expands, the reserve volume of exhalation decreases (the amount of air that a person can additionally exhale after a quiet exhalation), the vital capacity of the lungs (the maximum volume of air exhaled after the deepest inhalation - efficiency, as engineers would say) increases slightly, increases and minute volume of respiration. In addition, the body of a pregnant woman adapts to the increased needs for oxygen by increasing the work of the heart and increasing the number of erythrocytes (red blood cells) - oxygen carriers. Execution of special breathing exercises during pregnancy, it helps the body adapt to new requirements faster and more fully.

It is advisable to perform breathing exercises daily, or by including them in a gymnastics complex1 (between exercise and at the end of the complex), either in the process of relaxation, or as an independent group of exercises. The total duration of breathing exercises should not exceed 10 minutes per day. This limitation is due to the fact that in pregnant women the concentration of carbon dioxide in the blood is already reduced, and frequent breathing will reduce it even more, which can lead to dizziness. If you feel dizzy while performing breathing exercises, inhale and do not exhale, if possible, for 20-30 seconds - the dizziness will pass.

Breathing exercises can be divided into static and dynamic. The former are performed only by the respiratory muscles, the latter - with any movement (walking, turning, bending). First you need to learn how to perform static exercises, and once you have learned them, use breathing skills when moving. The main thing is not to hold your breath while moving.
I group of exercises - mastering abdominal and full breathing

In women, the predominant type of breathing is chest breathing - that is, the lungs are filled with air due to the rise of the collarbones and the divergence of the upper ribs. In this case, the diaphragm participates in breathing minimally - its displacement is sometimes only 1 cm. In this regard, the lower abdominal organs are not affected effective massage. For comparison: with abdominal and full breathing, the displacement of the diaphragm reaches 7-13 cm, while an intense massage of the liver, gall bladder, stomach and intestines occurs, which stimulates their work and relieves many factors of discomfort during pregnancy, helps the outflow of blood from the lower extremities, pelvic organs, which means it contributes to the prevention varicose veins veins and venous stagnation.

Abdominal breathing. This may seem strange, but any breathing exercise should begin with a maximum cleansing exhalation. You need to exhale so that even the muscles of the perineum are drawn in, and the stomach “grows” (as far as possible) to the back. After this, gently relax your abdominal muscles. In this case, the stomach (previously retracted) moderately protrudes forward (you can control this process by placing your palms on the area under the ribs) and the lower sections of the lungs are passively, without effort, filled with air. All attention should be concentrated on the hands, you should breathe so that only the hands rise: exhale - the hands “move” under the ribs, inhale - the hands “move” forward.

Full breath. Having mastered the technique of abdominal breathing, move on to mastering full breathing. (1) The beginning of the exercise is the same as with abdominal breathing: cleansing exhalation - the anterior abdominal wall lowers. (2) Inhalation begins - the arms lying under the ribs rise; the lower parts of the lungs expand; then the middle sections of the chest seem to move apart and together with them the middle sections of the lungs are filled with air (at the same time, the stomach is moderately drawn in for support); after this, the collarbones and upper ribs rise - the tops of the lungs are ventilated and filled with air.

(3) Exhalation is carried out in the reverse order - the collarbones, ribs, palms lying under the ribs are lowered, the stomach “grows” to the back, the pelvic floor is retracted. Then there is a pause - you need to “let go” of the anterior abdominal wall, followed by a pause - a new breath. You need to breathe through your nose.

When inhaling, it is important to strictly follow the indicated sequence, gradually and gently lowering the diaphragm. This skill will be very useful during pushing, when it will be important not to increase the pressure of the diaphragm too sharply so that the baby’s head is not damaged by the pelvic bones.

It is advisable to perform full and abdominal breathing exercises at least 10 times a day, and it would be better to do more (up to 60 times a day!). Having mastered them fully, you need to perform them while walking, that is, move on to dynamic breathing exercises.
Group II of exercises - increasing the efficiency and economy of breathing

Perhaps someone knows from sports practice that the most effective ratio of the duration of the inhalation and exhalation phases is 1:2. Moreover, after exhaling, you can pause so that carbon dioxide “accumulates” in the blood. Carbon dioxide increases the sensitivity threshold of nerve cell receptors and thus relieves excessive stimulation. The frequency of respiratory movements varies from person to person, so it makes sense to independently calculate how many inhalations/exhalations you take per minute, as well as determine the individual ratio between inhalation/exhalation and heart rate. To do this, place your hand on your pulse and count how many beats of your heart you inhale and how many beats you exhale. The usual proportion is 1:1 or 1:1.5, but this ratio is very uneconomical. Our task is to learn to control breathing.

I will give a diagram of actions for an abstract woman (you will have to practice based on your own measurements).

Optimization of the inhalation-exhalation ratio. Let's assume your initial ratio: 3 heartbeats - inhale, 3 - exhale, 2 - pause. You begin to increase the duration of exhalation to achieve the optimal inhalation/exhalation ratio of 1:2. 3 beats - inhale, 4 - exhale, 2 - pause; 3 beats - inhale, 5 - exhale, 2 - pause, 3 - inhale, 6 - exhale, 2 - pause. Three to six, as is known, is the desired ratio of 1:2.

This type of breathing should be mastered within 3-7 days so that the ratio of the duration of inhalation and exhalation of 1:2 becomes familiar and comfortable. Next, it is advisable to perform all physical exercises with “economical” breathing.

Lengthening inhalation and exhalation. You should move on to this stage after mastering the previous one. Start, for example, with the following exercise: 4 heartbeats - inhale, 4 - exhale, 2 - pause. Next, according to the scheme already known to you, bring the inhalation/exhalation ratio to 1:2: inhalation: exhalation (pause): 4:4 (2) > 4:5 (2) > 4:6 (2) > 4:7 (2) > 4:8 (2).

It will take at least a week to master such skills. Do not forget that hyperventilation is possible during breathing exercises. Take your time!

"Aerobatics". It will take another week to master it. Set yourself arbitrary inhalation-exhalation phase ratios with pauses of 2 counts and try to “breathe” through them. For example:

4:6 (2) > 3:5 (2) > 8:3 (2) > 2:4 (2), etc.

This skill will be very useful in the second stage of labor, when the head begins to erupt and the midwife will say: “breathe,” “hold your breath,” “push,” “don’t push.” You can easily follow her recommendations, and at the same time your baby will not suffer particularly from a lack of oxygen (after all, you trained with him during pregnancy!).
III group of exercises - “rehearsal” of childbirth

Such exercises are described in many books for pregnant women.

The first type of breathing. (It is also often called “slow.”) This is the economical breathing we have already mastered (inhalation/exhalation phase ratio 1:2). The first type of breathing is ideal for the beginning of contractions, and sometimes you can breathe it throughout labor. Each time at the beginning of a contraction you need to take a deep cleansing exhalation, then inhale completely. The same thing happens at the end of the fight. If you depict a contraction as a wave, then the first type of breathing can be represented as follows - see fig. on page 32.

The second type of breathing. With development labor activity, as the intensity of contractions increases and the intervals between them become smaller, many women giving birth find it increasingly difficult to breathe with the first type of breathing. There is a need to breathe frequently and shallowly - “like a dog.” This is the second type of breathing. The breathing pattern is as follows: between contractions - the first type, at the beginning of the contraction, a deep cleansing exhalation, then a full inhalation, and then frequent and shallow breathing, the tongue is pressed to the alveoli of the upper teeth. At the end of the contraction, breathing becomes less frequent - a cleansing exhalation - a deep, full breath - and again breathing of the first type. Intense contractions last on average up to 40 seconds, so it makes sense to perform this exercise for 20-30 seconds (to avoid hyperventilation).

The third type of breathing. This type of breathing is not found in ordinary life. It was specially invented to make a woman feel better at a time when the head of a newborn baby drops down and she cannot push. Of course, you can behave restlessly and scream - this is a really difficult period of childbirth, but think about this: we scream as we exhale, while the inhalation is shortened, which means that oxygen does not enter the lungs, the blood, including the placental, increases oxygen deficiency. The baby begins to suffer. Therefore, it is better to breathe, distracting yourself from an overly emotional perception of what is happening, especially since the duration of this period is short, 10-15 minutes at most, and contractions last no more than 60 seconds. with a break of 2-3 minutes. How to breathe to distract yourself? The beginning of the contraction is usual: a cleansing exhalation - a deep, full breath; then breathing quickens and becomes shallow; three or four shallow breaths must be completed with an intense exhalation or sharply blowing through lips elongated into a tube. It is very important to count: one, two, three, exhale; one, two, three, exhale. If you carefully monitor this, then there is simply no time to scream. If you give birth with your husband or mother, then they can take care of the bill - see fig. on page 33.

Well, if you still couldn’t resist and screamed, it’s okay: “finish” the contraction as best you can, at the end take a deep cleansing exhalation, then a deep cleansing breath, and breathe evenly and calmly with the first type of breathing outside the contraction, gather your strength and don’t scream at the next one. Remember that this is a very short period of labor!

Don’t forget: during daily training in this way, you need to breathe for 20-30 seconds once.

The fourth type of breathing. Finally, the baby's head passed the lower uterine segment and dropped to the pelvic floor. At this moment, you will be overcome by one and only desire - to push. During pushing we will use the fourth type of breathing. Pushing is hard physical labor. Physical and respiratory training skills are very useful here.

The pushing lasts about a minute. When you start pushing, you need to breathe as usual during a contraction: take a deep breath, exhale completely and push, push, push. You need to push with a full inhalation, using the diaphragm and the entire volume of air in the lungs, pressing on the uterus. Feeling that there is not enough breathing, you need to exhale with the upper and middle sections of the lungs, without “throwing away” the diaphragm (remember the static exercises for full breathing), and then inhale again - and push, push, push. After the effort, take a full breath and calm, even breathing of the first type with complete relaxation. This way you can quickly regain strength for the next push - see fig. on page 34.

Of course, during training this exercise should not be done at full strength. But it is very important to thoroughly feel all the stages of pushing breathing. If you train this skill every day, then over time a kind of automatism will appear, and you will be able to breathe as you should during labor without thinking. Having mastered all the breathing exercises, it is extremely useful to “play out” childbirth for 5 minutes every day in class or with someone from your family. The developed automatism will turn on during childbirth, even if it will be difficult for you to fully control yourself.

Perhaps after reading this article you will feel a little uneasy: so much work, such complex exercises - how can you master all this in 10-20 minutes of daily breathing exercises?! It's best to plan your lessons over several weeks.

For example:
Week I - mastering abdominal breathing and the first stage of controlled breathing (economical breathing);
Week II - abdominal breathing and mastering full breathing; second stage of controlled breathing;
III week - abdominal and full breathing; “aerobatics” of controlled breathing;
Week IV - the same as in week III, + type II breathing - and so on.

During each lesson, you need to “breathe” with type II, III, and IV breathing at least once. Do not forget, having mastered all types and types of breathing, to include a five-minute “rehearsal” of childbirth in your daily routine.

Breathing exercises for pregnant women

Breathing exercises are based on the postulates of yoga teachings on breathing - pranayama, which translated from Sanskrit means “control vital energy" In the language of the science of physiology, this means: control of the processes of tension - relaxation and blood circulation.
Breathing exercises for pregnant women lead to relaxation of the uterus and, as a result, improvement of utero-fetal circulation, and is also one of the ways of psychophysiological preparation for childbirth, along with such as autogenic training, visualization, psychological gymnastics for the face, fitness yoga for pregnant women . It is important as a way to correct the well-being of pregnant women and the birth process itself.

What are the main possibilities for the impact of breathing exercises on the body of pregnant women?

During pregnancy:

As fetal growth progresses, pregnant women have an increased need for access to oxygen and nutrients to the uterus, placenta and the baby itself. This need can be met using the capabilities of diaphragmatic (abdominal) breathing (see below).

Increased blood circulation occurs not only in the uterus, but also in all internal organs, in particular in the intestines. As a result of this practice of breathing exercises, intestinal motility (activity) is normalized, which is extremely important for the body of pregnant women.

Breathing exercises lead to an increase in lung volume and improve the drainage functions of the respiratory tract.

Pregnant women who practice breathing exercises experience relaxation of the uterus and other muscles of the body, as well as mental relief.

Mastering the skills of breathing exercises is important for their subsequent use during childbirth. The experience gained in training (“teaching” the body) will help in real life situations.

Using the acquired skills of breathing exercises for pregnant women during childbirth allows you to:

Achieves relaxation of the body and allows the process of childbirth, this alternation of tension and relaxation of the uterus, to proceed without additional tension from other muscles.

– muscle relaxation leads to improved blood circulation in the uterine muscle, and as a result, a decrease in oxygen starvation in the mother-fetus circulatory system, which inevitably occurs during each contraction in childbirth due to a decrease in the diameter of the vessels by the muscles compressing them.

This is detected by changes in the baby's heart rate. During a fight it increases. This process is inevitable, the child adapts to it if the permissible limits of hypoxia are not exceeded. Breathing is one of effective ways reducing hypoxia - oxygen deficiency. If you are able to relax all the muscles when the uterus contracts, its contractions will become more effective and less painful.

– improved blood circulation in the uterus leads to a decrease in the feeling of tension, bloating and a decrease in the pain of contractions in pregnant women.

This is especially important for the active phase of the labor process (approximately the middle of labor), when sensations become most intense. Thus, the very correct breathing of pregnant women is a way of self-anesthesia of childbirth.

– concentrating on breathing distracts from pain and makes it easier to experience contractions, and a feeling of control over the process appears.

In the second stage of labor, breathing exercises mastered in classes allow pregnant women to correctly distribute efforts when pushing.

– the ability to breathe correctly in the manner necessary for the second stage of labor will help prevent perineal injury. Breathing allows you to soften the tension of the perineum and prevent violation of its integrity.

Let's get acquainted with the main types of breathing used in such gymnastics:

1. Belly breathing, or abdominal breathing. The starting position (IP) of pregnant women is lying on their back (if there is no inferior vena cava syndrome) or half-sitting.

To master it, place your hand on your stomach and, as you inhale, fill your stomach with air, while simultaneously moving your hand away from you with your press. As you exhale, bring the anterior abdominal wall closer to you, as if drawing it in as far as possible. The anterior abdominal wall works, the chest remains motionless and relaxed. A kind of “stroking” of the uterus occurs, as with pneumomassage. When performing breathing exercises for pregnant women, choose for yourself the rhythm, tempo and depth that are most pleasant for you now. After some time, a feeling of warmth appears inside the abdomen. This means that the vessels have relaxed and blood circulation has increased. A rush of blood gives a characteristic feeling of warmth - by analogy with reddened cheeks or ears (they say: “cheeks are burning”). At the same time, the baby’s movements change – his activity increases.

This gymnastics exercise is indicated for pregnant women with a threat of miscarriage along with medication and psychotherapy, as well as for women in labor in the first stage of labor, when the tension of the uterus is not yet so strong and prolonged. This slow and deep breathing (similar to calm breathing during sleep) should be devoted to 5-10 minutes every morning and every evening.
Breathing from the belly with prolonged exhalation and pauses. After mastering abdominal breathing, you can complicate the task by monitoring and monitoring inhalation and exhalation and regulating them for a certain number of counts. The secret of this breathing exercise is the ability to control inhalation and exhalation. Exercises can be performed both at rest and while walking. This breathing exercises for pregnant women allows you to change the redox processes in the body of the mother and fetus by changing the time of inhalation and exhalation. The goal is to learn how to regulate the duration of inhalation and exhalation and the pause after exhalation during childbirth.
Such breathing exercises are useful for intense contractions in the first stage of labor and pushing in the second stage. Practice: 1 minute with a break of 2 minutes 3-5 times a day, starting from the 20th week of pregnancy.

4. The blowing out the candle breathing is similar to the previous one. The difference between this breathing exercise and the previous one is in exhalation. It is produced through the lips elongated into a tube, and therefore longer than the inhalation.

5. “Sob” breathing.

A modification of active breathing is “sniffling” breathing with a double-stepped inhalation and a single, extended passive exhalation.

Breathing exercises for pregnant women “blowing out a candle and sobbing” should be practiced for 2-3 minutes after a pause of 2-3 minutes from the 20th week of pregnancy. During childbirth, it is applicable in the intensive phase of the first and second stages of labor.

6. Another type of breathing exercises for pregnant women is vibration breathing exercises with voice accompaniment.

I.p. pregnant women - sitting, with the body slightly tilted forward with the hands resting on the knees. You can rhythmically rock your body back and forth.

The well-known mantra “O-mm-mm” is chanted with a low moo with the mouth closed as you exhale. The sound is pronounced for an extremely long time, until the exhalation is complete. The concentration of sound is behind the sternum, and not in the nasal sinuses. While performing this type of gymnastics (if performed correctly), you feel slight vibration the whole body, which leads to relaxation.

Practice at any stage of pregnancy and during childbirth as a dynamic meditation.

The given breathing exercises for pregnant women are best performed in combination with other relaxation techniques. However, proper breathing is beneficial and effective in itself and not only for pregnant women.

Women are quite peculiar, since the constantly enlarging uterus pushes the diaphragm and abdominal organs upward, which reduces the volume of the lungs and makes it difficult for the diaphragm to move. It is very important to adapt your body to these changes, since by the end of pregnancy the need for oxygen increases by almost forty percent. Performing breathing exercises helps the body adapt to increased demands much faster.

It is advisable to perform breathing exercises daily, and their duration should not exceed ten minutes a day. This is due to the fact that the concentration of carbon dioxide in the blood is noticeably reduced, and intense and frequent breathing will lower it even more, which can cause dizziness.

You need to breathe with your stomach, not your chest. Even if you just replace the usual chest breathing to a deeper one, coming from the diaphragm, this will already benefit you and yours, since this breathing technique improves blood circulation in the intestines and uterus.

One of the simplest breathing exercises helps in as soon as possible switch to belly breathing. To perform it, you need to recline; it is advisable to have a comfortable bolster or a special pillow for pregnant women under your back. Place your palm on your stomach, while inhaling, fill it with air as much as possible, while moving your hand away from you with your abdominal muscles. As you exhale, get rid of the air completely, drawing in the anterior abdominal wall. The pace, rhythm and depth of breathing are up to you. Try to relax chest and do not strain it during this exercise. Do it over and over for several minutes. This technique improves blood circulation and, as it were, strokes the uterus, as a result the baby’s activity increases. The exercise should be performed regularly if there is a threat of miscarriage, and it also helps during the first stage of labor.

The following exercise also helps insomnia. Take a reclining position, try mixed breathing through your nose and mouth at a random rhythm at the same time. When performing the exercise, your body can actively move. Within a few seconds after the excess oxygen has had its effect on the respiratory centers of the brain, you will feel drowsiness and weakness. This exercise should be performed regularly several times a day from about the twentieth week of pregnancy. In the future, breathing through your mouth can provide relief during strong contractions, as it has a mild pain-relieving effect.

Breathing exercises during pregnancy: proper breathing of a woman during pregnancy is a vital process for both mother and child.

Necessity correct execution It is difficult to overestimate breathing exercises during pregnancy: this period in a woman’s life is characterized by an increase in the need for oxygen and nutrients for the growing uterus. Performing breathing exercises is one of the methods to meet this need.

Major changes in the respiratory system in a pregnant woman

• due to an increase in the size of the uterus, a displacement of the abdominal cavity organs - upward and a decrease in the volume of the chest;
• increased breathing due to vibrations of the diaphragm;
• increased alveolar ventilation by approximately 70%;
• reduction of resistance (resistance) of the respiratory tract by approximately 50%;
• increased airway conductivity;
• enhancing the excretion of carbon dioxide compounds - bicarbonate - through the kidneys, and due to this maintaining the constancy of the internal environment of the body;
• an increase in the work performed by the lungs due to the growing metabolic process between mother and fetus;
• an increase in the need for the amount of necessary oxygen by approximately 20%;
• increase in minute volume of respiration - MVR - by the end of pregnancy by an average of one and a half times;
• an increase in such ventilation indicators as inspiratory volume - DO - by 40%, and respiratory rate;
• hypocapnia (decrease in carbon dioxide content in the blood) in the blood of a pregnant woman as one of the most important conditions for normal diffusion of carbon dioxide from the fetus to the mother through the placenta.

The benefits of breathing exercises for the pregnant woman’s body

• improvement of uteroplacental circulation;
• psychological relaxation, elimination of unnecessary anxiety, training in relaxation and calming methods;
• improving the ability to simultaneously tense and relax the abdominal muscles in combination with chest breathing;
• improvement and stimulation of the functioning of organs and systems of the body;
• facilitating pregnancy for the mother and improving the supply of oxygen and nutrients to the baby;
• more responsible preparation for the moment of childbirth.

Basic principles of performing breathing exercises

• principle correct technique breathing - not through the chest muscles, but through the abdominal muscles;
• the principle of performing breathing movements deeply and concentratedly - to completely relax the muscles of the body and reduce the increased tone of the uterus;
• principle of regularity - exercises can be performed in a smaller volume without overloading, but periodically and constantly; during the first few times it is better to do about 2 - 3 cycles, gradually increasing the duration of classes; the average duration of gymnastics is about 10 minutes per day;
• Breathing exercises can be performed either during the main set of physical exercises (or at the end of the complex), or during the process of relaxation - relaxation, or as an independent group of exercises.

Basic sets of breathing exercises

Exercise "chest breathing"

Starting position: standing, hands on ribs. After taking a deep breath in through the nose (try to keep the abdominal muscles in place) and expanding the chest completely in all directions, exhale through the nose or mouth.

Diaphragmatic breathing exercise

In a sitting position, place one hand on your stomach and the other on your chest. A full inhalation is carried out through the nose for 2 - 3 seconds, and due to the gentle movement of the diaphragm downward, the abdomen simultaneously protrudes. Exhale through the nose or mouth for 3 to 5 seconds. The interval between inhalation and exhalation is about 1 second, no more.

First you need to start with one or two cycles. The main benefit of this exercise is massage. internal organs and improving the baby’s blood supply due to contractions of the diaphragm and abdominal wall muscles during inhalation and exhalation.

Exercise “rhythmic four-phase breathing”

• first cycle (duration: 4 - 6 seconds) - a deep breath is taken through the nose;
• second cycle (duration: 2 - 3 seconds) - holding the breath;
• third cycle (duration: 4 - 6 seconds) - exhale deeply through the nose;
• fourth cycle (duration: 2 - 3 seconds) - holding the breath.

The average cycle duration is 2 - 4 minutes.

Exercise "breathing with delay"

After taking a deep breath of air through the nose, the breath is held at the very end of the inhalation. Afterwards, you mentally count up to 10 seconds and exhale sharply through your mouth. During the workout, you can try to count to 20 - 30 seconds.

Shallow breathing exercise

The basic breathing technique is fast, light, rhythmic and silent. When performing this exercise, it is important to remember that only the upper half of the chest moves, the stomach remains motionless. The inhalation time should be equal to the exhalation time. The duration of shallow breathing gradually increases to 10 - 20 - 30 seconds, and at the end of pregnancy - up to 60 seconds.

This exercise and shallow breathing should not be erratic, the rhythm remains the same: the duration of inhalation and exhalation is 2 seconds. It is better to do this exercise not with open, but with closed eyes.

Intermittent breathing exercise

In a position with your mouth slightly open and your tongue sticking out, you need to inhale and exhale noisily. A rapid breathing rhythm is required: one inhalation and one exhalation for a second. During the workout, try to breathe first for about 30 seconds in this way, then for 45 - 60 seconds.

An exercise for yoga practitioners based on the practice of nadi shodhana:

• the tips of the thumb and index fingers must be placed between the eyebrows in the middle;
• With your thumb you need to lightly press on the nostril on the right and close it; inhalation is carried out, counting to three through the left nostril;
• holding your breath, with both nostrils gently pinched (mentally counting to nine);
• after the right nostril opens, exhale slowly (mentally count to six);
• with both nostrils carefully closed, holding your breath while mentally counting to six;
• after thumb removed from the right nostril, inhale slowly while mentally counting to three;
• with both nostrils gently pinched and holding your breath while mentally counting to nine;
• after ring finger removed from the left nostril - exhale slowly while mentally counting to six;
• with both nostrils carefully closed - holding your breath while mentally counting to six.

If you are starting this practice for the first time, then doing no more than 10 cycles is enough.

Techniques for using breathing exercises during childbirth

First period

If we talk about the physiology of childbirth during this period, then at the end of the first period, the baby’s head, as it moves through the birth canal, presses on the rectum - as a result, the mother has a desire to push. However, due to the fact that the head has not yet finished moving towards the exit from the pelvis, pushing cannot be done. The closer the contraction, the more the woman in labor can feel the increasing tension of the uterus. It is correct to breathe deeply at this time, inhaling and exhaling deeply.

When the contraction begins, you need to breathe shallowly: the correct breathing rate is half as fast as usual. As the contractions intensify, the breathing frequency also increases: breathing is rhythmic and rapid, with a frequency approximately twice as high as usual. You must try to keep your mouth open, trying to match the strength of the contraction with the strength of your breathing.

When the contraction reaches its peak, you need to take four full breaths, and then exhale calmly.

After the end of the contraction, you need to take a full breath using the abdominal and chest muscles, then slowly exhale to the end with tension and involvement of the abdominal muscles.

In the interval between contractions, you need to breathe as usual and relax.

Second period

The cervix is ​​fully dilated during the second period, and it is time to push for the birth of the baby. Pushing occurs under the influence of pressure from the muscles that make up the anterior abdominal wall from the front, strong contractions, and pressure from the muscles of the diaphragm from above onto the uterus. During one contraction you need to push about three times.

After the contraction begins, you need to inhale deeply through your nose in order to lower the diaphragm as much as possible. After the end of inhalation, the breath is held, the abdominal muscles tense strongly, pressing on the front of the uterus and pushing the baby out. The perineal muscles should be relaxed.

Approximate scheme: taking a deep breath - making a full exhalation - repeated attempts. Correctly you need to push with a full inhalation, using the diaphragm and pressing on the uterus with the entire volume of air in the lungs.

After the contraction ends, you need to breathe calmly and deeply.

As a rule, when the baby's head is born, the midwife will most often ask the woman in labor not to push during contractions. This is not an easy task, but it can be done. Shallow breathing is suitable here - you need to open your mouth wide and try to breathe often, shallowly and superficially. In order to effortlessly move away from the breathing rhythm that the woman in labor followed during the pushing, you can try to tilt your head back slightly to change the breathing pattern.

Due to the fact that the woman in labor will breathe correctly during childbirth, the birth of the baby’s head will be smooth, soft, without trauma to the mother’s birth canal.

Safety precautions when performing breathing exercises

• the average duration of breathing exercises is no more than 10-15 minutes per day: this can be explained by the fact that in pregnant women the concentration of carbon dioxide in the arterial blood is already low, due to frequent breathing there will be an even greater decrease in it, which can lead to the development of dizziness;
• if you experience a feeling of dizziness while performing breathing exercises, you need to inhale and not exhale for 20 - 30 seconds until the discomfort disappears;
• in the presence of chronic diseases upper respiratory tract or lungs - preliminary consultation with a doctor.

Movement is life. This statement is familiar to almost everyone, and no one questions it anymore. But, unfortunately, today everything more people choose a sedentary lifestyle, but good physical shape is important for everyone, especially pregnant women.

In our society, pregnancy itself is perceived not as a natural state, but as a disease. Accordingly, a pregnant woman is obliged to behave like a patient: she needs rest and, in general, she must avoid any stress. But this is not entirely the right approach.

A pregnant woman should not completely give up exercise; it is enough to simply limit it. However, walking, walking fresh air, and also gymnastics for pregnant women will only benefit her.

Gymnastics for pregnant women are special sets of exercises designed taking into account the loads permissible for pregnant women. There are a huge number of different complexes aimed at solving specific problems and designed for different situations.

You can do gymnastics for pregnant women at home on your own, or you can do it with an experienced trainer. The main thing is to comply with the most simple rules security.

Safety precautions when doing gymnastics for pregnant women

The first thing to remember is that pregnancy itself is not a reason to give up physical activity, however, unfortunately, during pregnancy there are various complications and pathologies in which exercise may indeed be contraindicated.

Therefore, before you start doing gymnastics for pregnant women, you need to consult your doctor. He should tell you whether the activity is acceptable in a particular case, and also help you decide on the appropriate set of exercises.

In addition, do not forget that different periods are suitable different exercises. This is due not only to acceptable physical activity, but even to basic convenience. From trimester to trimester, a woman’s belly grows, and many exercises in later stages are simply impossible to perform. Therefore, there are gymnastics for pregnant women in the 1st, 2nd and 3rd trimesters.

Pregnant women worth avoiding Abdominal exercises, jumping, and also do not use any strength training equipment during training.

If during exercise a woman feels discomfort, for example, pain or pulling sensations in the stomach, or her pulse becomes too fast, then exercise should be stopped immediately, and be sure to consult a doctor again. A rapid heartbeat during exercise may indicate excessive exercise.

You should not immediately start doing the exercises at full strength. Especially if the woman was not particularly trained before. It is better to increase the load gradually.

All movements of a pregnant woman should be smooth, gradual, and in no case sudden. If you need to lie down or, conversely, sit up from a lying position, then you need to do this gradually and carefully.

Breathing exercises for pregnant women

Before starting to get acquainted with physical exercises for pregnant women, it is worth talking about breathing. Breathing exercises for pregnant women are necessary for a number of reasons. First of all, proper breathing helps you relax and calm down, and this skill is extremely important for a pregnant woman. She has absolutely no use for various stresses and nervous tensions.

In addition, the ability to control your breathing is very useful for a woman during childbirth. The correct breathing rhythm is the easiest and most natural way to relieve pain from contractions. And it won’t hurt to relax at this moment either. It’s not for nothing that any school for expectant mothers always covers the topic “Breathing exercises during childbirth.”

Proper breathing is also useful for a woman during pregnancy exercises, which is why you need to start with breathing exercises. In addition, proper breathing and breathing exercises help improve blood circulation in the placenta, which means the baby will receive more oxygen.

Today the most popular is breathing exercises for pregnant women with Svetlana Litvinova. The beauty of this gymnastics is that it is simple and understandable, and most importantly, it is designed according to the needs of the mother and child.

Breathing exercises:

1. Chest breathing: place your hands on your ribs and inhale air through your nose as deeply as possible. In this exercise you need to breathe, of course, through your chest. After the chest is completely filled with air, you need to exhale slowly;
2. Diaphragmatic breathing: in this exercise, one hand should be placed, as in the previous one, on the ribs, and the other on the stomach. We take a quick breath through our nose, the diaphragm should go down and stick out the stomach. Then exhale through the nose or mouth. Between breaths you need to take a short pause of 1 second;
3. Four-phase breathing: First you need to inhale through your nose: 4-6 seconds, then you need to hold your breath for 2-3 seconds, exhale: 4-5 seconds, and hold again. In this way you need to breathe for 2-3 minutes;
4. Dog breathing: you need to get on all fours and stick out your tongue. Then we begin to breathe like a dog: through the mouth, and as often as possible.

For the first few times, it is better to do all the exercises only 2-3 cycles, then gradually increase the duration of the sessions. In general, this gymnastics is enough 10 minutes a day.

Breathing exercises are no less popular. Strelnikova, although initially this set of breathing exercises had nothing to do with pregnancy: it was intended to develop the voice and vocal cords.

However, it has shown its effectiveness in many other situations, including during pregnancy.

Positional gymnastics for pregnant women

Positional gymnastics is very useful for pregnant women. It is also designed keeping in mind the needs of a pregnant woman. The task of positional gymnastics is to prepare a woman’s body and her muscles for childbirth, as well as help during pregnancy. Therefore, positional gymnastics is aimed at training the muscles of the back, abdomen and pelvis, as well as the perineum.

1. Cat: Starting position - on all fours. First, round your back and lower your head as far down as possible, and then vice versa, lift your head up and bend your back as much as possible;
2. Butterfly: You need a net on the pier, bend your legs and connect your feet. Hands should be placed on your knees. Using your palms, press lightly on your knees to feel a slight stretch. Please note that there should be no pain;
3. Twists: You can sit or stand as desired. The body must be turned first to the left, then to the right, opening your arms to the sides. The pelvis should be motionless during this exercise;
4. : This exercise is aimed at developing the muscles of the perineum. It helps you learn to control these muscles, as well as make them more resilient and elastic. It is done simply: you need to try to tense your muscles, as if you were trying to stop urination, and then relax them.

Fitball for pregnant women

Gymnastics for pregnant women using a fitball is no less effective. Exercise on a ball is easier and more effective for pregnant women. Please note that in the first trimester of pregnancy, loads should be minimal. If you have never exercised before pregnancy, then you should not start at all until the safer, second trimester.

Hand exercises:

1. Sit on the floor, spread your legs wider and place them on the floor. Take small dumbbells weighing no more than 1 kg in your hands and lower them along your body with your palms facing forward. Without lifting your elbows from your body, begin to alternately bend your arms at the elbows and straighten them back. 6 - 8 repetitions for each hand;
2. The starting position is the same, but the arms should be turned towards the body and slightly bent at the elbows. Raise your arms up to shoulder level and lower them back. 6 - 8 repetitions;
3. Sitting on the ball with your feet wide apart, bend your body slightly forward. Place one hand, empty, on your knee, and the other, holding dumbbells, bent at the elbow 90 degrees. Pull your shoulders and elbow back. Start straightening and curling your arm with the dumbbells. 6 - 8 repetitions on each hand.

Chest exercises:

1. Sit on the floor, fold your legs cross-legged, take a phytoball in your hands. Your arms should be bent and your elbows pointing out to the sides. You need to press on the ball with your palms, trying to squeeze it. 10 - 15 repetitions;
2. Sit on the ball again and take dumbbells in your hands. Bend your arms at right angles in front of you, in front of your chest. Without straightening your elbows, move them to the sides and bring them back. 10 - 15 repetitions.

Exercises for legs and buttocks:

1. Lie on your back, bending your right leg and placing your foot on the ball. The left one is also bent, but stands on the floor. Straighten your right leg, roll the ball forward, and then bend your leg again. You can make circular movements with your foot. 6 - 8 repetitions with each leg;
2. The starting position is the same as in the previous exercise. The left leg, free from the ball, is active. You need to make the same movements as if you were pedaling a bicycle. First in one direction, and then in the opposite direction. Then switch legs. 6 - 8 repetitions;
3. The original is the same. Raise your left leg, free from the sword, bend at the knee so that the shin is parallel to the floor. Rotate your foot in one direction or the other, and then change legs. 6 - 8 reps.

Gymnastics for pregnant women on a ball is also good because it prevents the occurrence of varicose veins, which often develops in pregnant women who do not pay attention to physical activity. The reason for this is the increased load on the legs.

Knee-elbow gymnastics for pregnant women

Starting from week 20, doctors can advise a woman to do decompression or knee-elbow exercises for pregnant women. Of course, you can’t call it gymnastics in the literal sense of the word, but the benefits a pregnant woman’s body receives when performing one single exercise are very great.

What's the point? It’s simple, you first need to get on all fours, and then lower yourself onto your elbows, and stand like that for 5 minutes to half an hour. Gynecologists advise taking this position several times a day. What are the benefits of the knee-elbow position?

By the second trimester, the uterus of a pregnant woman is already quite impressive in size. And it puts a lot of pressure on the organs surrounding it. If a woman stands in the above position, it automatically relieves pressure on the kidneys, bladder and ureters, intestines and other internal organs.

Gymnastics for pregnant women by trimester

As already mentioned, gymnastics for pregnant women should be different different dates. It is not difficult to understand why this is so. After all, different processes occur in a woman’s body at different times, which means the approach must be individual. The beauty of this set of exercises is that it is also suitable for those women who previously physical condition We didn’t do much.

Exercises for the first trimester

The complex begins with a short warm-up:

1. As you inhale, lift your shoulders up and lower as you exhale.
2. Also, as you inhale, move your shoulders back, and as you exhale, move your shoulders forward;
3. Make circular movements with your shoulders forward and then back;
4. Tilt your head first back and forth, then from side to side;
5. “Roll” your head over your shoulders, chest and back, alternately in both directions.

After finishing the warm-up, you can begin the main set of exercises:

1. First, walk in place for 1-2 minutes;
2. While continuing to walk in place, bend your elbows and move them back, and then bring them together in front of your chest. The exercise is also performed for 1 - 2 minutes;
3. Stand up straight with your back straight. Place your hands on the back of your head and bring your elbows together in front of you. Then, while inhaling, spread your elbows to the sides, and as you exhale, return to their original position. 6 - 8 repetitions;
4. Place your feet shoulder-width apart and place your hands on your waist. As you inhale, turn your body to the side and raise your arms; as you exhale, return to your original position and do the same in the opposite direction. 3 - 5 times;
5. Sit on the floor, stretch your legs forward, and place your hands on the floor behind your back. As you exhale, bend your legs, and as you inhale, spread them apart, bringing your feet together. As you exhale, bring your knees together again, and as you inhale, lower your legs to the starting position. 6 - 8 repetitions;
6. This exercise can also be done while sitting. Hands rest on the floor different sides from the body. Slightly laid back. You need to put your left leg on top of your right, and start making circular movements with your foot in both directions, and then take the starting position and do the exercise with the second leg. 5 reps with each leg;
7. Lie on your side, put your hand under your head, legs extended. Bend your knees and pull them towards your stomach as you exhale, while inhaling, straighten your legs again. 3 - 4 repetitions.

Final part:

1. Lying on your back, bend your knees and place your feet on the floor. Without raising your head from the field, lower your chin to your chest, while doing so, the back of your neck should be tense. As you exhale, press your shoulders to the floor, spread your arms to the sides, close your eyes;
2. Then lower your feet to the floor one by one. Stretch and tense them, spread your toes slightly to the sides;
3. Take a deep breath, and at the end of the exhalation, press your back, buttocks and the back of your head into the floor as hard as possible.

Exercises for the second trimester

Since the woman’s condition stabilizes in the second trimester, you can allow yourself slightly greater loads and more complex exercises. This is reflected in this complex. The warm-up and finishing part can be the same. Main part:

1. 2 - 4 minutes of slow, calm walking in place;
2. Stand up straight, raise one arm up. The second one - take it aside. As you inhale, lift one leg back without bending it at the knee, and as you exhale, return it to the starting position. Repeat with the second leg. 3 - 4 repetitions;
3. Stand up straight. Squat down slightly, move your arms back, then return to the starting position. 4 - 6 repetitions;
4. Stand up straight. Take your hands back and clasp them together. Lower your arms and arch your chest forward, then return to the starting position. 4 - 6 repetitions;
5. Sit on the floor and spread your legs, put your hands on your waist. As you exhale, try to touch right hand toe your left foot, and as you inhale, return your hand to your belt. Then repeat the exercise with your left hand and right foot. 4 - 6 repetitions;
6. The cat again, as you can see, we can’t live without it. 4 - 6 repetitions;
7. Get on your knees, then lower your pelvis onto your heels, resting your hands on the floor. This movement is done while exhaling. Then move your hands behind your back and lift your hips off the floor, supporting yourself with your hands. This is done while inhaling. Return to starting position. 3 - 4 repetitions;
8. Lie on your back, bend your knees and extend your arms along your body. As you inhale, lift and spread your legs, and as you inhale, place your feet on the floor. 3 - 4 repetitions;
9. Again 2 - 4 minutes walk.

Exercises for the third trimester

In the third trimester, breathing exercises become especially important. But it’s better to reduce the intensity of training again. It is very important to do the exercises slowly, smoothly, calmly, without sudden movements. In this complex, the exercises partially repeat the first 2 complexes.

1. 2 - 4 minutes walking in place;
2. Perform exercise No. 3 from the complex for 1 trim;
3. Complete exercise No. 6 from the complex for the 1st trimester;
4. Sit on the floor, put your hands behind your back and lean on the floor. Move your left hand to your right with a turn of the body, repeat the exercise in the other direction. 3 - 4 repetitions;
5. And again a cat, she will accompany the woman throughout her pregnancy;
6. Get on all fours. As you exhale, sit on your heels, and as you inhale, return to all fours. 2 - 3 repetitions;
7. Lie on your side bottom hand bend at the elbow and place it in front of you, extend the top along the body. As you inhale, leaning into the floor, lift your upper body, as you exhale, return to the starting position for 2 - 4 repetitions, then turn to the other side;
8. Complete exercise No. 7 from the complex for the 1st trimester;
9. 2 - 4 minutes of slow, calm walking.

Gymnastics for breech presentation

All types of gymnastics listed above are aimed at preventing complications and preparing the body for childbirth. What should those women who have already encountered any complications do? There are also specific types of gymnastics for pregnant women. In particular, gymnastics for pregnant women with a breech presentation of the fetus.

Usually the fetus itself takes the correct position: with its head towards the exit of the uterus. However, in some cases the baby ends up in a sideways or pelvic position. Usually, women are explained that up to 36 weeks the baby can roll over on its own, and are offered special gymnastics to help him with this.

To achieve the result, you will need the same knee-elbow position. It is the starting point for all corrective gymnastics exercises.

1. Get back to the starting position. Inhale as deeply as possible, and then exhale equally deeply. 5 - 6 repetitions;
2. Next exercise: while inhaling, begin to lean forward, try to touch your chin to your hands, and then return to the starting position. All movements should be done slowly and smoothly. 4 - 5 repetitions;
3. Raise one leg to the side and straighten it. Touch the toe of your foot to the floor and return your leg to the starting position. Repeat the exercise with the second leg. 3 - 4 repetitions with each leg;
4. The only exercise that is done not from the knee-elbow position, but while standing on all fours, is the cat that is already familiar to you.

This gymnastics for pregnant women is performed from 30 weeks to 37-38 weeks. You need to do the exercises 2 times a day, after meals, after 1-1.5 hours.

There is another method of influencing the position of the fetus. There is only one exercise, and it is performed before meals 3 times a day. You need to lie on the bed and slowly turn onto your right side. Lie like this for 10 minutes, and slowly turn over to the other side and lie for another 10 minutes. Repeat 3 - 4 times.

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