Many pregnant women People are wondering: is it possible to exercise during pregnancy? Not only is it possible, but it is also necessary. Physical exercise during pregnancy is very useful - it helps a woman during childbirth, thanks to physical exercise she will be able to cope with childbirth more easily, and the baby himself is active when he is born. Therefore, all pregnant women (if the pregnancy is progressing well, and also if the doctor allows) are recommended to engage in physical exercise specifically designed for them.
It must be said that limited mobility (hypodynamia) leads to obesity, intestinal dysfunction (constipation), weakness of labor and other complications. However, excessive physical stress is also dangerous and harmful for pregnant women. The fact is that with high physical activity, the work of many organ systems changes, and these changes do not always have a beneficial effect on the development of the child. For example, during intense sports activities, blood flow increases in the working muscle. This leads to a decrease in blood flow to the uterus and placenta, resulting in a decrease in the delivery of necessary oxygen to the developing fetus.
But if sports activities, special exercises during pregnancy are moderate and balanced, they will help maintain good health, increase vital energy. Properly selected loads, as well as sets of special exercises, will help the normal functioning of the nervous, cardiovascular, muscular, endocrine and other systems, as well as joints and ligaments. Among other things, good physical preparation helps childbirth go easier, because flexible hip joints and trained muscles of the groin and buttock areas will allow you to easily take the necessary position during childbirth, and strong leg muscles will ensure good blood circulation, which in turn will help avoid formation varicose veins veins and various complications associated with this unpleasant disease. It should be noted that in women who regularly exercised during pregnancy, childbirth proceeds faster and easier, the number of perineal ruptures decreases, and the postpartum period is more prosperous. Thanks to good physical training, a young mother quickly returns to her previous shape after childbirth.
It must be said that physical exercises during pregnancy are performed depending on the timing of pregnancy. That is, on different terms different exercises are given.
For example, in the first trimester, when the tummy is not yet clearly visible, a set of classes may include doing abdominal exercises. For more later pregnancy (in the third trimester), such positions are, of course, excluded. It should be noted that if exercise therapy for pregnant women is also combined with massage, this further enhances the effect and prepares the expectant mother for childbirth. However, you should not experiment and study massage techniques and exercise therapy during pregnancy on your own. Still, you should contact specialists and perform loads under their supervision.
Physiotherapy, therapeutic exercises during pregnancy are carried out in the absence of contraindications, after the doctor has established a normal pregnancy (however, no later than the 32nd week). As a rule, expectant mothers exercise in a group under the supervision of exercise therapy specialists, who select the load depending on the age of each woman, her initial level of physical fitness, and general condition. Her doctor's recommendations and gestational age are also taken into account. If a pregnant woman prefers to practice at home, then she needs to undergo preliminary training and regularly adjust the complex performed. Exercise therapy for pregnant women with a specialist, taking into account your condition and stage of pregnancy.
Gymnastics for pregnant women, as a rule, is carried out in the morning - 1-1.5 hours after breakfast. At first, the duration of classes should be no more than 15 minutes, then pregnant women can exercise for 20 minutes, and if they feel well - up to 30-45 minutes. The content of classes also depends on the stage of pregnancy. However, in any case, regardless of the stage of pregnancy, when performing exercises, you must adhere to the following rules:
a) gradually increase physical activity, smoothly moving from easy exercises to more difficult ones
b) during the exercise, evenly involve the muscles of the torso and limbs in movement
c) during each exercise, monitor your breathing - maintain a calm breathing rhythm
d) do not perform exercises for the abdominal wall muscles one after another, but combine them with exercises for other parts of the body.

It is very important to know that not all pregnant women are recommended to exercise. You should not do gymnastics during pregnancy if you have:
- acute stages of diseases of cardio-vascular system with circulatory disorders
- infectious diseases and acute febrile conditions
- inflammatory diseases internal organs, such as gastritis, pneumonia, etc.
- destructive and progressive forms of tuberculosis
- diseases of the female reproductive system
- severe forms of early and late toxicoses pregnant women
- placenta previa (a condition in which the placenta blocks the internal opening of the cervical canal)
- threat of miscarriage
- polyhydramnios
- uterine bleeding
- hypertension (high blood pressure) caused by pregnancy
- intrauterine growth retardation.

Exercise therapy - gymnastics for pregnant women in the 1st trimester:
The first 12-14 weeks of embryo development are considered the most dangerous for it. Therefore, at this stage of pregnancy it is necessary to limit physical activity. Under no circumstances should you put stress on your abs, this can cause spontaneous miscarriage. But you can train your hips and do breathing exercises that are very useful and necessary for all pregnant women.
1. I.P. - standing, leaning his hands on the back of a chair. Perform not very deep squats with your legs spread to the sides. You can alternate this exercise with lifting on your toes. Repeat 6-8 times.
2. I.P. - sitting on a chair. Bring your arms together at chest level, clasping your palms. At the same time, you should try to close your palms as tightly as possible so that you can feel the pectoral muscles working. Repeat 15-20 times. This exercise perfectly strengthens the chest muscles and improves its shape.
3. I.P. - standing, leaning on the back of a chair with your hands, feet shoulder-width apart. Cross your leg forward, then to the side and back (exercise for the oblique abdominal muscles). Return to starting position. Repeat 8-10 times. This exercise is a good prevention of stretch marks, as well as excellent preparation for childbirth.
4. I.P. - standing, feet shoulder-width apart - slightly bent at the knees. Perform pelvic rotations - circular movements in one direction and then in the other. Do 6-8 times in each direction.
5. I.P. - standing (can be sitting). Rise up onto your toes, then lower down. Next, perform circular rotations with your feet. This exercise can be performed in any quantity, at any time and almost anywhere. Exercise helps avoid varicose veins and leg cramps (especially recommended for women who spend a lot of time in a sitting position).

A gymnastics complex for pregnant women from 14 to 24 weeks of pregnancy:
1. I.P. - standing, holding the back of a chair, feet shoulder-width apart, toes to the sides. Exhale - squat down as deeply as possible without lifting your heels from the floor. Hold your breath and, counting to five, tense your muscles: thighs, buttocks, perineum. Retract the anus without straining the stomach. Return to starting position. Repeat 5 times.
2. I.P. - the same. Inhale, then exhale - sit down and, counting to five, relax. Then return to the starting position. Repeat 5 times.
3. I.P. - lying on your side (on the mat), lean on one hand, the other hand in front of you. Swing your leg back and forth, but do not place your leg on the floor. The foot should remain parallel to the floor, with the toes pulled towards itself. Then repeat the same with the other leg. Repeat with each leg 7-8 times.
4. I.P. - the same, foot parallel to the floor. Perform large upward swings with a straight leg, then frequent small “springy” swings. Then do the same with the other leg. Repeat with each leg 7-8 times.
5. I.P. - the same. Raise your straight leg, bend the knee, then straighten it, bend it again and lower it. Repeat the same with the other leg. Perform with each leg 7–8 times.
6. I.P. - lying on your back, legs bent, feet together. At a slow pace, without sudden movements, raise your pelvis, while leaning on your bent legs and shoulder blades, and stay in this position for a few seconds. Then return to the starting position. Repeat 5-6 times.
7. I.P. - the same. Slowly raise your pelvis, while leaning on one leg (the other leg lies on the knee). Return to starting position. Then change the position of your legs. Perform on each leg 5 times.
8. I.P. - the same. Raise your pelvis and rock it from side to side about 10 times.

Physical therapy for pregnant women from 24 to 32 weeks of pregnancy:
Before performing the exercises, walk at a measured pace.
1. I.P. - basic stance, hands on the belt. Inhale - move your elbows back, raise your head, bend your torso slightly. Exhale - return to the starting position. Repeat 3-4 times.
2. I.P. - basic stance, hands on the belt. While breathing evenly, place your leg forward and to the side, then bend it at the knee (while keeping the other leg on the toe). After this, return to the starting position (keep your torso upright, back straight). Repeat with each leg in turn 2-3 times.
3. I.P. - basic stance, hands on the belt. Inhale - bend forward, then inhale - return to the starting position. Repeat 3-4 times.
4. I.P. - standing, feet shoulder-width apart. Exhale - bend towards your left leg, while relaxing the muscles of the shoulder girdle. Then inhale and return to the starting position. When performing the exercise, your legs should be slightly bent. Repeat in each direction 3-4 times.
5. I.P. - standing, feet shoulder-width apart, arms at the chest bent at the elbows. Inhale - turn your torso to the left, while spreading your arms to the sides. Then exhale and return to the starting position. Repeat each side 2-3 times.
6. I.P. - lying on your back, legs bent at the knees, arms along the body. Inhale - lift your pelvis and pull in your anus. Then exhale - lower the pelvis and relax the muscles of the perineum. Repeat 3-4 times.
7. I.P. - lying on your back, arms along the body. With even breathing, raise right leg upward, while bending it slightly at the knee, then return to the starting position. Repeat with each leg 2-3 times.
8. I.P. - sitting, legs extended, lean on your hands from behind. While breathing evenly, bend your knees, then spread your knees and bring them together, then return to the starting position. Repeat 3-4 times.
9. Walk at a moderate pace (30-40 seconds), while the torso and arms should be relaxed and breathing should be deep.

Therapeutic exercises for pregnant women from 32 to 36 weeks of pregnancy:
Before performing the exercises, you should walk at a measured pace.
1. I.P. - main stance. Inhale - spread your arms to the sides at shoulder level, palms forward. Exhale - return to the starting position. Repeat 3-4 times.
2. I.P. - basic stance, hands on the belt. While breathing evenly, put your leg forward and to the side, bend it at the knee (while keeping the other leg on the toe), then straighten and return to the starting position. Repeat with each leg 2-3 times. When performing the exercise, keep your torso upright and your back straight.
3. I.P. - lying on your back, arms extended to the sides, palms up. Exhale - turn your torso to the left (while your pelvis remains in place), put your right hand on your left. Inhale - return to the starting position. Repeat in each direction 2-3 times.
4. I.P. - lying on your back, legs bent at the knees, arms along the body. Inhale - lift your pelvis and pull in your anus. Exhale - lower your pelvis and relax the muscles of the perineum. Repeat 3-4 times.
5. I.P. - lying on your back, arms along the body. While breathing evenly, raise your right leg up, while slightly bending it at the knee, then return to the starting position. Repeat with each leg in turn 2-3 times.
6. I.P. - lying on your back, arms along the body. While breathing evenly, bend your knees, bring them closer to your stomach, then, supporting your legs with your hands, spread your knees to the sides, then bring your knees together and return to the starting position. Repeat 2-3 times.
7. Walk for 30-40 seconds at a moderate pace (while making sure that the torso and arms are relaxed, breathing is deep).

Special exercises for pregnant women in the pool:
1. I.P. - standing in the water. Bend forward while moving your arms back. To complicate the execution, you can make rotational movements with straight arms in a circle (like a mill). This exercise has a beneficial effect on posture, relaxes and at the same time trains the back muscles. It is also an excellent exercise for the respiratory system. Perform 6-8 times.
2. I.P. – standing facing the side of the pool. Hold the side with your hands. Perform swing movements with a straight leg backwards. After several repetitions, change legs. This exercise will help you avoid stretch marks and cellulite. Also, this kind of load trains the pelvic muscles well, preparing them for childbirth. Perform 6-8 times.
3. I.P. – standing in the water, hands on your belt. Do squats in water. Take a deep breath - sit down. Hold your breath and relax your muscles. Then exhale and return to IP. This exercise teaches you to control your breathing during childbirth. Repeat 6-8 times.

Every woman has her own rhythm of life. It is determined by both personal character and work characteristics. Some people don’t like to make “sudden movements”, and besides, the work is sedentary and sedentary. And for some, regular exercise in the gym is a sip fresh air, a source of cheerfulness, without which it is impossible to imagine your daily life, - and the work is intense, dynamic. But then the moment comes when a woman finds out that she will soon have a baby. And any expectant mother faces the question: how much will she have to limit her physical activity, taking care of the baby’s safety?

Is exercise harmful or beneficial during pregnancy?

If we talk about playing sports during pregnancy, they are not completely excluded. But, along with certain restrictions, which will be discussed below, bans are introduced on all sports associated with sudden movements, running, jumping and emotional stress. Riding bicycles and other types of transport that involve vibration and shaking of the body is also not recommended. And, of course, pregnancy is not the time to set records or participate in a marathon. Remember that exercise that you tolerated well before pregnancy may now be difficult and potentially harmful to you. For example, running can be replaced by regular walking, which is quite easy to do at any time of the year. This small load improves sleep and appetite. The duration and pace of walking is commensurate with the degree of fitness, age and health status of the pregnant woman.

As practice shows, physical inactivity (limited mobility) contributes to obesity, intestinal dysfunction (constipation), labor and other complications. But excessive physical stress is undoubtedly dangerous and harmful for pregnant women. During physical activity, the functioning of many organ systems changes, and these changes can adversely affect the development of the baby. For example, during intense sports activities, there is an increase in blood flow to the working muscle. As a result, blood flow to the uterus and placenta decreases, and therefore, the delivery of necessary oxygen to the developing fetus decreases.

However, if you adhere to the principle of moderation and balance in sports activities, they will help maintain good health and increase vital energy. Correctly selected intensity of loads and a set of special exercises will help the normal functioning of the nervous, cardiovascular, muscular, endocrine and other systems, joints, and ligaments. With good physical preparation, childbirth is easier: flexible hip joints and trained muscles of the groin and buttock areas will easily allow you to take the necessary position during childbirth; strong leg muscles will ensure good blood circulation and help avoid the formation of varicose veins and complications associated with this disease. It has been noted that in women who regularly engage in physical exercise during pregnancy, childbirth proceeds faster and easier, the number of perineal ruptures is significantly reduced, and the postpartum period is more prosperous. Good physical preparation allows you to quickly get back into shape after childbirth.

Your choice

It is better to start exercising before your planned pregnancy, so that regular exercise becomes a habit. While you are trying to get pregnant, you should not increase your exercise or make your exercise program more complex. If you are already pregnant and your condition does not give rise to concern, then you can continue exercising while you are expecting a child. To avoid excessive physical activity, experts recommend that expectant mothers reduce its level to 70-80% of normal.

To determine whether you can exercise during pregnancy, you need to see your doctor. He will analyze how your previous pregnancies went, find out all aspects of your physical fitness and recommend exercises appropriate individual characteristics your body. Many special sets of physical exercises have been developed for pregnant women and exercise therapy (physical therapy complexes). These classes provide a calculated, moderate load and are designed to increase the physical capabilities of the body, create a feeling of vigor, improve the general condition of the woman, and create conditions for the normal course of pregnancy. Thus, they contribute to full-fledged life. Their main tasks include improving the functioning of the cardiovascular and nervous systems, respiratory organs, gastrointestinal tract, and metabolism. In addition, they are recognized to provide supply expectant mother and her baby with a sufficient amount of oxygen, teach the pregnant woman proper breathing, strengthen the muscles of the abdominal wall and pelvic floor.

Contraindications to physical education are:

• acute stages of diseases of the cardiovascular system with circulatory disorders;
• infectious diseases and acute febrile conditions;
• inflammatory diseases of internal organs (gastritis, pneumonia, etc.);
• destructive and progressive forms of tuberculosis;
• diseases of the female reproductive system;
• severe forms of early and late toxicosis of pregnancy;
• - a condition in which the placenta blocks the internal opening of the cervical canal;
• pregnancy;
• polyhydramnios;
• uterine bleeding;
• hypertension (high blood pressure) caused by pregnancy;
• intrauterine growth retardation.

Where to begin?

Exercise therapy classes begin in the absence of contraindications, soon after the doctor establishes a normal pregnancy, but no later than the 32nd week. Typically, expectant mothers work out in a group under the supervision of exercise therapy specialists, who select a load appropriate to the age of each woman, her initial level of physical fitness, general condition, her doctor’s recommendations and the duration of her pregnancy. If you prefer to exercise at home, then you need to undergo preliminary training and regularly adjust the set of exercises performed with a specialist according to your condition and stage of pregnancy.

It is recommended to conduct classes in the morning, 1-1.5 hours after breakfast. Initially, their duration is no more than 15 minutes, then pregnant women are allowed to exercise for 20 minutes, and in good condition - up to 30-45 minutes. The content of classes is also determined by the duration of pregnancy. But regardless, when performing exercises, the following rules must be observed:

• increase physical activity gradually, moving from easy exercises to more difficult ones;
• evenly involve the muscles of the torso and limbs in movement during the exercise;
• During each exercise, maintain a calm breathing rhythm;
• Do not perform exercises for the abdominal muscles one after another, but alternate them with exercises for other parts of the body.

Individual approach

Pregnancy is conventionally divided into the following periods: 1st -; 2nd - ; 3rd - ; 4th - ; 5th - . In each of these periods, classes have their own specifics.

During the 1st period of pregnancy Individual recommendations are developed for each pregnant woman. During this period, pregnancy is not yet completely stable, so intense physical exercise is not recommended for the woman. Throughout pregnancy, large static muscle tension and movements associated with strong shaking of the body should be avoided. It is recommended to exclude any physical activity on the days on which the first three menstruation would occur, in order to avoid pregnancy-threatening complications.

The tasks at this stage are to teach proper full breathing, improve blood supply to organs and tissues, and increase the general and psycho-emotional tone of the pregnant woman’s body. Exercises are used to develop and train thoracic and abdominal breathing, to tense and relax the abdominal and pelvic floor muscles. Exercises that lead to a sharp increase in intra-abdominal pressure are not prescribed: raising straight legs, sharp bending and bending of the body, moving from a lying position to a sitting position.

During the 2nd period of pregnancy gradually increases and occupies the pelvic cavity. At this time, attention is paid to training the abdominal muscles and pelvic floor, the mobility of the pelvic joints increases, the flexibility of the spine develops, and training of the long back muscles begins. During classes, use all positions except the prone position.

During the 3rd period of pregnancy the uterus is already large enough to cause compression of the pelvic vessels with the subsequent development of congestion in the legs. Since during this period the work of the heart becomes more intense, the overall physical activity is reduced by reducing the number of repetitions of exercises and introducing large number breathing exercises and muscle relaxation training. As the fetus grows, it becomes increasingly difficult for a pregnant woman to maintain a shifting center of gravity, so the complex includes exercises that strengthen the long back muscles, as well as exercises to stretch the pelvic floor. At this stage, the skills of deep rhythmic breathing are instilled, the muscles involved in labor are strengthened, the tone of the cardiovascular and respiratory systems is increased, and the prevention of possible expansion veins of the lower extremities.

In the 4th period of pregnancy The main objectives are to improve the blood supply to the pelvic organs and prevent venous stagnation in them, stimulate the function of the gastrointestinal tract and intestinal motility, possible expansion of the osteopelvic ring, and instill the skills of muscle tension without holding the breath.

In the 5th period of pregnancy even minor efforts can cause fatigue. Therefore, it is recommended to perform physical exercises at a slow pace, and the volume of movement is adjusted to the capabilities of the pregnant woman. At this time, perform a variety of exercises to relax the perineum and pelvic floor, improve blood circulation, as well as breathing exercises. Before childbirth, they train pushing and develop skills for the rational distribution of efforts and movements during childbirth, and complete the psychoprophylactic preparation of the pregnant woman for the birth of the baby.

Yulia Shtepa
obstetrician-gynecologist, Central Customs Hospital

Comment on the article "Physical training during pregnancy: safety rules"

Hello. I am a future rehabilitation doctor. Now I am in practice in a maternity hospital. I need to carry out a set of physical exercises to eliminate congestion and swelling in the lower extremities for pregnant women in the sixth month, please, if it’s not difficult for you, send a set of these exercises to this e-mail
With your help, we will help 40 pregnant women.
Thank you in advance

If you listen to our doctors, then it’s better to die right away and not suffer! If I had listened to Russian doctors, I would have been on some kind of disability group a long time ago. And an old Estonian doctor in my deep childhood advised me to do everything if you feel that you can do it. It’s clear that you need to listen to yourself and not go to extremes. As a result, with an operated heart, I calmly completed geological exploration, + practice in Crimea. After college - the Polar Urals, the Khibiny Mountains, a blue karate belt and, as a result, a healthy child. And all these complexes for pregnant women cause a strong association with restoration complexes after a very difficult operation, i.e. they are clearly not designed for healthy people, but for disabled people!

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Pregnancy is not a disease, and therefore expectant mothers can and should engage in feasible sports and experience moderate physical activity. Every pregnant woman should consult her gynecologist about the type of exercise and intensity of exercise.

We will present the most popular and useful exercises for the 1st, 2nd and 3rd trimesters of pregnancy.

The benefits of gymnastics for pregnant women - indications and contraindications

The benefits of gymnastics for pregnant women can hardly be overestimated, so doctors recommend that almost every expectant mother perform it daily.

The expectant mother can be introduced to effective exercises at.

• The strong restorative effect of gymnastics on the entire body of a pregnant woman as a whole is known. The functioning of all organs and systems improves, metabolic mechanisms are actively launched, and the body’s protective resources are increased.
• Physical exercise improves mood and allows the expectant mother to overcome depression.
• The cardiovascular system is strengthened.
• With the help of physical exercise, you can avoid swelling, which worries almost all expectant mothers, especially in the third trimester of pregnancy.
• Physical exercises help relieve tension and tension in the muscles, unload the spine and stabilize posture.
• Regular gymnastics during pregnancy will allow a woman to quickly return to her previous shape after childbirth.
• Exercises prepare the body of expectant mothers for childbirth.
• Burning calories through physical activity helps pregnant women avoid gaining weight. excess weight and prevent fat deposits on the abdomen and thighs.
• Doing exercises will greatly help the expectant mother learn to control her own breathing and control her body during childbirth.
• Strong muscles and proper breathing are the key to significant reduction pain during childbirth.
• Getting rid of is another positive attribute regular gymnastics.

This list can be continued endlessly. Surely every woman who is expecting a child or has previously been pregnant will tell you about the benefits of the exercises that she performed during pregnancy.

Video: All about gymnastics for pregnant women

Are there any contraindications or restrictions for gymnastics during pregnancy?

1. With placenta previa physical activity and exercise are prohibited!
2. It is prohibited for women with disabilities to engage in sports and exercise. threat of miscarriage.
3. With uterine hypertonicity Gymnastics should also be postponed for a quieter time.
4. You should stop exercising at risk of bleeding .
5. For varicose veins or hemorrhoids Do not perform exercises that increase the load on your legs.
6. Any strength exercises , as well as exercises involving jumping, sharp turns, impacts and falls are prohibited throughout the entire period of pregnancy!
7. For hypertension, hypotension, anemia The expectant mother needs to get a doctor’s recommendations for performing certain exercises.
8. Physical activity of the expectant mother is prohibited with toxicosis in the last months of pregnancy .

Even if you feel great and see no contraindications for performing exercises, it would be a good idea to consult a doctor who is observing you, and, ideally, undergo an examination.

It is worth noting that there are special exercises that can be performed by pregnant women at any stage and even those who have contraindications to other exercises - these are breathing exercises for expectant mothers.

Basic breathing exercises for expectant mothers at any stage of pregnancy

Perform breathing exercises daily for half an hour, before or after basic gymnastics.

These exercises can also be done during the day, at any time.

Exercise 1:

Lie on the floor with your knees slightly bent.

Place one hand on your chest, the other on your stomach. Slowly inhale air through your nose and then exhale.

You need to inhale as deeply as possible, chest When inhaling, try not to increase, but to breathe only with the diaphragm, raising and lowering your stomach.

Exercise 2:

In the same lying position, place your right hand on your chest and your left hand on your stomach.

Inhale deeply, slightly raising your shoulders and head, but trying not to change the position of your stomach. Switch hands and do the exercise again.

Repeat several times.

Exercise 3:

Sit cross-legged. Place your arms along your body.

Bending your elbows, lift them so that your fingers linger at chest level. At this time, inhale without changing the position of your abdomen and chest.

Slowly lower your arms while exhaling.

Gymnastics exercises in the 1st trimester of pregnancy

Although a woman’s body may not feel changes at the very beginning of pregnancy, very important and powerful processes of the birth of a new life are taking place in her universe.

The embryo, consisting of only a few cells, is very vulnerable to all external influences, so the 1st trimester of expecting a baby is the time to start taking care of it and learn to limit yourself from what can harm the course of pregnancy.

Video: Gymnastics for pregnant women in the 1st trimester of pregnancy

What exercises should not be performed in the 1st trimester of pregnancy?

1. First of all, you need to remove all abdominal exercises from your gymnastics – they can provoke uterine tone – and, as a result, bleeding and termination of pregnancy.
2. It's time to stop yourself from jumping and bending sharply.

Useful gymnastics exercises in the first months of pregnancy:

1. Exercises for the thighs and perineal muscles.

Lean on the back of the chair. Squat down slowly, spreading your knees wide. Hold in a half-squat, then slowly return to the starting position.

Perform the exercise 5-10 times.

1. Exercises for the calf muscles - prevention of swelling.

Position – standing, feet together, toes apart.

Holding the back of the chair, slowly rise onto your tiptoes. Feel the tension in your calf muscles, then slowly return to the starting position.

Perform 5-8 times at a slow pace.

Watch your posture!

1. Exercise for the muscles of the legs, perineum and abdomen.

Leaning on the back of the chair with both hands, the right leg must be extended forward, then slowly moved to the side, back, then to the left side(“swallow”, but move your leg strongly to the left). Do the same for the left leg.

Perform the exercise 3-4 times for each leg.

1. Exercise to maintain breast shape.

Clasp your palms in front of your chest, elbows parallel to the floor.

Squeeze your hands tightly in the lock, then slowly release the tension.

Follow correct breathing and don’t delay him for long!

Repeat the exercise 8-10 times at a slow pace.

1. Exercise for the hips, abdomen and sides.

Place your feet shoulder-width apart. Do a small squat, bending your knees, and slowly rotate your pelvis - first to the right, then to the left.

Perform the exercise without effort or discomfort.

Make sure your spine is straight!

A comment : I would not recommend Kegel exercises, except in the 1st and early 2nd trimester of pregnancy. Every second or third woman now has varicose veins even before giving birth, including hemorrhoids and varicose veins of the perineum, and Kegel exercises can aggravate this. Careful selection of patients for these exercises is required.

Gymnastics for pregnant women in the 2nd trimester - exercise video

If the expectant mother felt signs of toxicosis at the beginning of pregnancy, then in the second trimester these discomfort have already passed. The body begins to get used to the changes that occur in it, and the risk of miscarriage is already unlikely.

Video: Gymnastics in the second trimester of pregnancy

In the second trimester of pregnancy, attention should be paid to those exercises that strengthens the muscles of the pelvic floor, abdomen, back and hips – to prepare for even greater loads awaiting in recent months pregnancy.

Helpful advice: In the 2nd trimester of pregnancy, it is better for the expectant mother to wear during exercise.

1. Kegel exercises - to strengthen the pelvic muscles and prevent urinary incontinence

1. Exercise sitting on the floor - for the muscles of the back and abdomen

Sit on the floor, spread your arms to the sides and slightly back, lean on them. Turn your torso and head first in one direction, then in the other.

Don't hold your breath, breathe evenly.

Repeat the exercise 4-5 times in each direction.

1. Side lying exercise

Lie on your left side. Stretch your left hand forward in front of you, place your right hand on it.

Slowly raise your right hand up and move it back to the maximum possible distance, without turning your body and head. Return your hand to its original position. Perform 3-4 such exercises, then do the same on the right side.

1. Exercise for the back and abdominal muscles.

Sit on the floor with your heels under your buttocks and your hips and knees pressed together. Stretch your arms in front of you.

Slowly tilt your head and body forward, trying to touch your forehead to the floor, then slowly return to the starting position.

Do not try to perform the exercise by force! If the exercise is difficult or your stomach is bothering you, spread your knees a little.

1. Exercise for proper breathing

In a sitting position, bend your legs at the knees and cross them slightly. The arms are straightened and palms rest on the hips.

Slowly raise your hand and pull it up, while simultaneously taking a deep and slow breath, slightly tilting your head back. Then exhale just as slowly, lowering your arms to the starting position.

Perform the exercise with the other hand, a total of 4-7 times for each.

1. Chest exercise

Continue to perform the exercise for maintaining breast shape from the previous block for the 1st semester in the second.

Gymnastics exercises for the 3rd trimester of pregnancy, rules of execution

In the 3rd trimester of pregnancy, it becomes difficult to perform most of the previous exercises.

A fitball comes to the aid of expectant mothers. There are excellent exercises to prepare for the upcoming birth, which can be done well with the help of a fitball.

1. Exercise with dumbbells to strengthen the muscles of the back and abdomen

Sit on the ball. Lower your arms with dumbbells (0.5-1 kg) along your body.

Bend your elbows, lift the dumbbells to your armpits, then just as slowly lower them to the starting position. Do not tilt the body!

Then bend your elbows and lift the dumbbells to your shoulders - slowly lower them.

Alternate these movements. Don't forget to ensure proper breathing.

1. Exercise in a lying position - to strengthen the muscles of the thighs and perineum.

Lie down on the floor. Place one foot on a fitball. Try to roll the ball, moving your leg to the side, then return it to its original position. Repeat 3-4 times.

Roll the ball as well, bending your knee.

Do the same with the other leg.

1. Exercise for chest muscles

Holding the fitball in front of you with your arms extended forward, try to slowly squeeze it with your palms, then just as slowly relax your hands.

Make sure that there is no tension on your stomach while doing this exercise!

Perform 5 to 10 times.

All information in this article is provided for educational purposes only; it may not be relevant to your specific health circumstances and does not constitute medical advice. The website сolady.ru reminds you that you should never ignore a doctor’s consultation, especially during pregnancy!

It would seem, well, what kind of sport can be done during pregnancy. It turns out that it is very, very diverse and also useful. Many types of physical activity are not contraindicated for pregnant women if everything goes well. You can do breathing exercises, walking, swimming, yoga, exercises with a fitball, gymnastics, and physical therapy. All these activities should be carried out only under the supervision of a doctor, so as not to harm yourself and the child.

Therapeutic exercise and its effect on the human body

Medical Physical Culture(better known as exercise therapy) is a specially developed technique. It is based on appropriate physical exercises, varied in type and their effects on the body. First of all, physical education is powerful tool strengthening human health. It helps to cope with many problems. Exercise therapy classes:

• affect the central nervous system;
• affect the functioning of internal organs;
• improve metabolic processes in the body;
• affect the emotional state.

The main thing is that the training program is balanced and aimed at solving the problems with which the patient came to the doctor. Physical therapy is prescribed only by a doctor and is carried out in strict accordance with the prescription.

The exercise therapy program is selected taking into account the characteristics of the disease and the patient’s condition.

Therapeutic exercise during pregnancy

Doctors have long confirmed the beneficial effects of physical exercise on the condition of a pregnant woman’s body. In addition to improving the condition of the blood vessels, heart, respiratory and muscular systems, exercise creates a positive mood, and a woman endures pregnancy and childbirth more easily.

• your body does not adapt well to pregnancy;
• there are signs of oxygen deficiency in the fetus;
• there is pain in the back and legs;
• the legs cramp, and the veins dilate.

In obstetric practice, gymnastic exercises are most often used. When conducting classes with pregnant women, simple exercises with little effort, muscle-relaxing exercises, and plastic exercises using rhythm are used. Jumps, hops, hangs, and supports are not used.

Vigorous exercise during pregnancy is beneficial

Therapeutic gymnastics is carried out when pregnancy is diagnosed by a doctor and in the absence of contraindications. It will be optimal if you start exercising even before you become pregnant - at the planning stage. Then you will have time to get used to regular exercise. After pregnancy, on the recommendation of your doctor, you can continue your activities. To avoid excessive stress on the body, instructors advise reducing the load by 20–30% compared to normal. Excessive physical stress is dangerous and harmful for pregnant women. However, if you exercise in moderation, it will help improve your well-being and increase your vitality.

Experts warn that exercise therapy can only be done during pregnancy without pathology, and under the guidance of medical personnel: a nurse or a physician-instructor of exercise therapy.

The forms of exercise therapy are very diverse:

• morning hygienic gymnastics (UGG);
• therapeutic exercises (LG);
• aerobics (metered walking);
• physical exercise in water;
• exercises with fitballs;
• independent studies.

Exercise has a beneficial effect not only on the body of the expectant mother, but also on the child. Physical stress on the mother's body can cause biochemical changes in the fetus.

Contraindications to exercise therapy

It is important to know that not everyone in the position will benefit from exercise. Physical activity is contraindicated if pregnancy occurs with complications and the following symptoms are observed:

1. Diseases accompanied by fever.
2. Severe toxicosis with incessant vomiting, edema, renal failure.
3. All types of uterine bleeding.
4. Polyhydramnios.
5. Severe forms of gestosis.
6. Threat of miscarriage.
7. Miscarriage or stillbirth in previous pregnancies.
8. Extreme fatigue and poor health.
9. Exacerbation of chronic diseases.
10. Purulent formations in organs.
11. Neoplasms.

Physical exercise is contraindicated if a pregnant woman experiences pressure surges

Exercise therapy - step-by-step instructions for techniques

It is most convenient to divide the entire period of classes into trimesters. For each stage, appropriate sets of exercises have been selected. When drawing up programs, the length of pregnancy and the functional state of the woman must be taken into account.

Physical therapy in the first trimester

During this period, the formation of the fetus occurs, so the load should be moderate. The complex at this time may consist of the following tasks (number of repetitions individually, but not less than 4 times):

1. Hands on the belt, we walk in a half-squat in place.
2. Standing, we join our palms in front of our chests and squeeze them.
3. We take hold of the back of the chair and sit down shallowly, spreading our legs.
4. Leaning on the back of the chair, we raise our leg, bent at the knee, and move it to the side.
5. We stand on our toes, stretch and slowly lower ourselves.
6. Lying on your back, bend your knees left and right.
7. Standing on all fours, first raise one leg up, then the other.

Classes with fitball in the 2nd trimester

The fetus is actively growing in size, the stress on the mother’s body is increasing, which means it’s time to start strengthening the muscles of the back and lower back. Fitball exercises are good for this. A fitball is a special large ball, you can sit on it, lie down on it, you need to choose its size based on your height.

Fitball exercises in the 2nd trimester strengthen the muscles of the back and legs

Fitball exercises in the 2nd trimester include muscle stretching tasks:

1. We sit on the ball and spread our arms to the sides. We roll from side to side, moving our pelvis over the ball.
2. Sit on a chair and gently squeeze the ball between your legs.
3. Standing with your feet shoulder-width apart, the ball is sandwiched between your back and the wall at waist level. We squat so that the ball rises to the shoulders.
4. Lie on the floor, put your feet on a fitball, raise your pelvis to the same level as your whole body, fix the position, then slowly lower yourself back.
5. Lie on the fitball with your back, relax your arms and legs, as if hanging.
6. To relax, we kneel down, lean our chest on the ball and wrap our arms around it.

During pregnancy, exercise therapy was contraindicated for me, as there was a threat of miscarriage. But my friend studied in a group for all 9 months at antenatal clinic. There they were not only given therapeutic exercises, but also psychologically prepared for pregnancy and childbirth. She spoke especially well of exercises with a fitball: they relieve tension and train muscles. A swimming pool is an excellent addition to exercise therapy classes. Being in the water takes the pressure off your growing belly on your back and allows it to rest. My friend felt good throughout her pregnancy and was practically not tired.

Exercises for exercise therapy in the 3rd trimester

Therapeutic exercise is especially necessary in the last months of pregnancy; it helps prepare the body for childbirth.

1. The intensity and volume of exercises during this period are minimal. Exercises are carried out mainly while sitting or lying down. During this period, the following complex is suitable:
2. We start with a warm-up: walking in place, bending the body, turning, circular rotations of the head.
3. Standing on all fours, we bend our back, then round it.
4. While standing, place your hands on your waist. Bending your knees, we move your pelvis back and forth. At the same time, we compress the muscles of the vagina.
5. Stand up, clasp your hands and raise them up, lower your hands.
6. Get on all fours. As you inhale, slowly sit on your heels, exhaling, return to the starting position.
7. Sit cross-legged with your soles of your feet together. Apply gentle pressure to your knees.
8. Kneeling, step one leg out, come back, repeat with the other leg.
9. Lying on your back, place your feet hip-width apart, lift your pelvis as you inhale, and lower as you exhale.

Therapeutic exercises in the 3rd trimester allow you to prepare for childbirth

Special gymnastics complex

In case of pregnancy pathology, special complexes. This system has 4 stages. The duration of the stages depends on when you start training. The stage is 2 weeks if the course began at 32 weeks. If earlier, then the third and fourth stages are lengthened.

At the initial stage, training is carried out:

• proper breathing;
• discharge of individual muscle groups;
• performing simple gymnastic exercises.

At the second stage the following is worked out:

• gymnastic exercises with muscle tension and relaxation;
• movements for body coordination;
• coordination of breathing and muscle work.

At the third stage happens:

1. Learning exercises to help the body take positions as during childbirth.
2. Performing movements with tension of some muscles and simultaneous release of others.
3. Learning the ability to tense individual muscles without straining the entire body.

At the final stage, the acquired motor skills are practiced and consolidated.

An approximate set of exercises:

Introductory part

1. Standing, arms along the body. Turns right, left by 180 degrees.
2. We walk on the spot.
3. Walking in place while simultaneously spreading your arms to the sides.
4. Movement with arms spread to the sides and simultaneous turns to the right and left.
5. A move with simultaneous understanding of the knee. Standing, hands behind your back with elbows clasped.
6. Movement in a half-squat, feet shoulder-width apart, knees apart.
7. Walking while waddling, transferring weight from one leg to the other.

Main part

1. Standing in a circle. Feet shoulder-width apart, arms under the chest: spreading your arms to the sides, turning your body to the left (right) - inhale, return to the starting position - exhale.
2. Standing, feet shoulder-width apart, hands on your belt. “Pump” - tilt to the right, hands slide down the thigh, along the body - exhale, straighten - inhale.
3. Standing in a circle, holding hands. Tilt the body back - inhale, tilt forward - exhale.
4. Standing, hands on your belt. Feet shoulder-width apart, circular movements of the body for 4 counts.
5. Stand in a circle, holding hands, legs wide apart. Bending the right leg at the knee (left straight), transferring the weight of the body to the right - exhale, returning to the I. p. - inhale.
6. Stand in a circle, holding hands, feet shoulder-width apart. Springy squats with a gradual increase in amplitude. Squatting - exhale, straightening - inhale.
7. Standing, alternately relaxing each leg - “shaking”.

Final part

1. Walk at a walking pace, arms extended, squeeze the expander with one hand, relax the other hand. We change hands.
2. Walking in a circle with the task of attention: on the second and fourth counts, clap your hands, on the third and fifth counts, stamp your foot.
3. Walking at a walking pace with arms raised and lowered.

The duration of the exercises is individual. Preferably until severe muscle fatigue occurs.

If during exercise you feel weakness, nausea, dizziness or other unpleasant sensations, stop training immediately.

Video: gymnastics for pregnant women 1st trimester

Exercises prohibited during pregnancy

There are a number of exercises that are completely contraindicated during pregnancy. They need to be remembered especially by women who visited gyms before pregnancy. These are the following exercises:

1. Rocking and twisting of the press, sudden bends. Exercises are not recommended because during pregnancy the abdominal muscles are stretched very much. In addition, they can increase the tone of the uterus.
2. Strong and sudden movements of the arms and legs can lead to miscarriage.
3. Jumping, running at a fast pace with acceleration.
4. Significant back bends and strong stretching can cause miscarriage.
5. Standing in a plank puts a lot of tension on your abdominal muscles, which can cause bleeding.
6. Shoulder exercises with weights (dumbbells) add stress to your back, which is already strained by your growing belly.
7. Deep squats can cause back pain and cause injury.
8. Strength exercises put a lot of stress on the heart, blood vessels, muscles and bones.

It is best to train in the morning, 1–1.5 hours after breakfast. Initially, the duration of the lesson is about 15 minutes. Gradually the time increases to 25 minutes. The use of exercise depends on the stage of pregnancy. When performing, you should adhere to several general rules:

1. The load increases gradually from easy tasks to more complex ones.
2. The intensity of classes should be below average or low.
3. Try to keep your classes regular, without long breaks.
4. Don't overwork yourself, take short breaks during training.
5. Don't overheat. Always take a bottle of water with you.
6. Carefully choose clothes and shoes for classes: clothes that do not restrict movement, do not press; The shoes hold the foot well and do not slip.

You can use the training program that your doctor will suggest to you, or choose it yourself and review it in detail together with the doctor managing your pregnancy. The doctor will adjust the program taking into account the characteristics of your pregnancy. You can study either in a group or individually with a trainer. Self-study is also possible.

Pregnancy is a physiological process in which uterus a new organism develops as a result of fertilization.

In humans, it lasts on average 280 days (40 weeks, or 10 lunar months). Under the influence of new conditions that arose during the development fetus, numerous and complex changes appear in the body of a pregnant woman. Stop menses, swell mammary gland, nipples become tense and darken. Some women experience brown spots on the skin of the face and abdomen, many experience weakness, drowsiness, nausea, sometimes vomiting, salivation, changes in taste, and frequent urination. These disturbances in well-being are characteristic of a normal pregnancy. Particularly large changes occur in genitals.

The uterus enlarges with each week of pregnancy, and the blood supply to the internal and external genital organs increases. The tissues swell and become elastic, which facilitates their better stretching during childbirth.

In the mammary glands, the number and volume of glandular lobules increase, their blood supply increases, they become tense, and colostrum is released from the nipples. The amount of gonadotropic hormones increases sharply, as well as estrogen And progesterone, produced yellow body And placenta, and contributing to a favorable course of pregnancy. Subsequently, due to the growth of the uterus and stretching of the skin in the second half of pregnancy, so-called pregnancy scars may appear on the anterior wall of the abdomen, on the skin of the mammary glands, and thighs - stripes of pink, reddish or bluish-purple color. To accurately establish pregnancy, an early visit to the antenatal clinic is necessary (3-4 weeks after a missed period), where the doctor examines and examines the external and internal genital organs, and, if necessary, prescribes additional biological, immunological and other examination methods. It is possible to reliably talk about pregnancy if parts of the fetus are felt through the anterior abdominal wall, the doctor determines the movements of the fetus and listens to its heart sounds, which is possible in the second half of pregnancy. A more accurate diagnosis can be established in the early stages with ultrasound, x-ray and other studies.

The developing fetus receives all the necessary nutrients from the mother. The well-being of the fetus depends entirely on the health of the mother, the conditions of her breast, rest, diet, state of nervous and endocrine systems. Sometimes a woman’s body cannot cope with the increased demands from the growing fetus due to a pronounced increase in the load on the cardiovascular, urinary and other systems, and then pregnancy occurs with various complications. Such complications include gestosis - diseases causally related to the developing fertilized egg, complicating the course of pregnancy and, as a rule, stopping after its end. When the first signs of gestosis appear (vomiting, salivation, jaundice, dermatoses, neuritis, etc.), a pregnant woman should immediately seek help from a doctor. Prevention of toxicosis in pregnant women includes observation and examination of women in antenatal clinics, starting from the early stages of pregnancy, and patronage. After severe late gestosis, the onset of another pregnancy is undesirable for 2 years.

The physiopsychoprophylactic preparation of pregnant women for childbirth, carried out in recent years, has acquired exceptionally great importance, during which doctors introduce women to the anatomical and physiological characteristics of their body, the changes that occur during pregnancy, and teach them correct behavior during childbirth. The normal course of pregnancy largely depends on the woman’s compliance with personal hygiene, keeping her body, underwear, clothes and shoes, and home clean. In the morning, it is recommended to hygienically wash the entire body with warm water, followed by rubbing the skin with a hard towel. When visiting a bathhouse, it is advisable to avoid very high temperatures, not to steam yourself and not to steam your feet. In the last months of pregnancy, it is better to shower at home.

2 CHILDREN AND LABURAL ACTIVITY

Childbirth- a natural physiological process that completes pregnancy and consists in the expulsion of the fetus from the uterus through the cervical canal and vagina, called in this case the birth canal. The onset of labor is preceded by the appearance of contractions.

Full term birth (urgent) - birth that took place from the 37th full week to the end of the 42nd week of pregnancy (260-293 days).

The normal length of labor may vary slightly. As a rule, the second and subsequent births are faster than the first:

– in primiparous women, on average, about 9-11 hours, the maximum permissible duration is about 18 hours;

– in multiparous women, on average, about 6-8 hours, the maximum permissible duration is about 13-14 hours;

– if the duration of labor exceeds the maximum permissible duration, then labor is considered protracted;

– if labor ends within 4-6 hours for primiparous women (2-4 hours for multiparous women), then this birth is called rapid. If labor ends in less than 4 hours for primiparous women (2 hours for multiparous women), then this labor is called rapid;

– any duration of labor that does not correspond to standard indicators will be pathological.

The onset of labor is considered to be the appearance of regular labor (labor contractions). There are 3 periods of childbirth: the first period (dilation), the second (expulsion), the third (successional).

The set of basic movements performed by the fetus as it passes through the birth canal is called the biomechanism of labor and includes insertion, advancement, flexion of the head, internal rotation of the head, extension of the head, external rotation of the head and expulsion of the fetus.

For didactic purposes various moments The biomechanism of childbirth is considered as if they occur separately, but in fact they are all closely connected and occur simultaneously. Indeed, flexion, extension and rotation of the head are impossible if at the same time the fetus does not move down the birth canal. In addition, the contractile activity of the uterus affects the articulation of the fetus, especially after the head has descended into the pelvic cavity - the fetus straightens, and the limbs are pressed more tightly to the body. Thus, the fruit from an ovoid shape becomes cylindrical and in all its parts (head, shoulders, pelvic end) has approximately the same size.

3 THERAPEUTIC PHYSICAL ACTIVITY IN THE FIRST HALF OF PREGNANCY

3.1 Exercise therapy complex in the first half of pregnancy

The main objectives of physical exercises in 1st trimester: have a general healing effect on a woman’s body, teach the skills of full breathing, diaphragmatic breathing, and adapt the cardiovascular system to stress. Against the background of increased excitability of the central nervous system, exercises that are simple in nature are used, covering large muscle groups from various starting positions, which are performed at a slow and medium pace, with a dosage of 4-6 times.

Exercises are performed with full range of motion. Women on early stages during pregnancy they learn relaxation. Relaxation exercises are performed lying on your left side with a pillow between your thighs. In this position, relaxation of the muscles of the lower back and pelvis improves.

Starting position (IP) - standing, hands on the belt. Walk in a half-squat at an average pace for 2-4 minutes. Don't hold your breath.

I.p. – standing, arms along the body, feet shoulder-width apart. Bend your torso in one direction or the other, sliding your palms along the side surface of your torso (pump). The pace is average. Breathing is free. Repeat the exercise 3-8 times in each direction.

IP - sitting on the floor, legs straight, hands behind with palms resting on the floor. As you exhale, bend your knees, and as you inhale, spread your knees, bringing your soles together (try to place your knees on the floor). Exhale - bring your knees together, inhale - return to standing position. The pace is slow. Repeat 3-7 times.

I.p. - lying on your back, legs bent at the knees, arms along the body. As you inhale, spread your knees as far apart as possible, and as you exhale, return to the i.p. The pace is slow. Repeat 3-7 times.

I.p. - lying on your back, legs bent at the knees, arms along the body. As you inhale, lift your pelvis and tense your buttocks; as you exhale, lower your pelvis and relax. The pace is slow. Repeat 2-5 times.

I.p. - lying on your back, legs bent at the knees, arms along the body. Tilt your closed knees alternately in one direction or the other. The pace is slow. Breathing is free. Repeat 2-5 times in each direction.

IP - lying on your back, legs straight, the palm of one hand resting on your chest, the other on your stomach. Breathe with your chest: inhale - the chest with the palm lying on it rises up, exhale - lowers. The stomach with the palm on it should remain motionless. The pace is average. Repeat 3-4 times.

I.p. - lying on the right side, the right arm is extended upward, the palm of the bent left hand is in front of the chest. Raise your left leg and move it forward and then back. The pace is average. Breathing is free. Repeat 4-6 times. Do the same with your right leg, lying on your left side.

IP - standing on all fours. Inhale - lift your straight leg up. Exhale - return to standing position. Same with the other leg. The pace is average. Breathing is free. Repeat 3-5 times with each leg.

IP - standing on all fours. As you inhale, raise your head and bend at the waist, as you exhale, lower your head, arch your back upward and relax. The pace is average, the movements are smooth. Repeat 3-5 times.

IP - standing, hands on the belt. Walk in a cross step, placing one foot in front of the other, at an average pace for 1-2 minutes. Don't hold your breath.

For 2nd trimester characterized by intensive growth in the body weight of a pregnant woman, a significant shift in the overall center of gravity, and significant changes in the location of the uterine fundus. In the first half of the 2nd trimester, the general condition of the pregnant woman is leveled out. Nausea and vomiting disappear. Mental processes are balanced. The fundus of the uterus is at the level of the navel.

– strengthen the abdominal muscles, strengthen and make the perineal muscles more elastic

– increase the mobility of the spine, sacroiliac joints

– strengthen the muscles of the body.

In the first half of the trimester, breathing exercises with holding your breath while inhaling are introduced. Mastering this exercise will ensure productive pushing activity (prevent its weakness). It is not recommended to use exercises in the starting position lying on your stomach. Continued use of 1st trimester exercises.

Solving the first problem is necessary to ensure a good muscle corset, which will reduce lower back pain and improve pushing activity during childbirth. After childbirth, well-developed muscles contract faster and prevent sagging of the abdomen and prolapse of the abdominal organs.

Exercises used include bending and turning the torso, alternating flexion and extension of the lower extremities. Solving this problem can significantly facilitate the passage of the fetal head and prevent ruptures. Exercises are used to tense and relax the gluteal muscles while simultaneously retracting the anus.

Solving the last two tasks of the 2nd trimester is aimed directly at facilitating labor. Exercises are used in a standing position on all fours, knee-elbow stand - abduction and adduction of a straight and bent lower limb, flexion and extension of it, arching and bending of the back, lunges, half-squats with one leg resting on the gymnastic wall. Considerable attention is paid to corrective exercises for the feet (in order to prevent flat feet) - gymnastic stick rolls, lifting and lowering small items from the starting position while sitting.

In the second half of this trimester (to combat swelling), 50% of the exercises are performed lying or sitting with the lower limbs elevated (flexion and extension of the feet, alternately pulling the knee to the stomach).

I.p. - standing hands on the belt. Walking on toes for 2-3 minutes. The pace is slow. Breathing is free and rhythmic.

IP - standing, feet shoulder-width apart, hands clasped above your head. Circular movement of the body to the right and left. Repeat 3-4 times in each direction. The pace is average. Breathing is free.

At the end of the exercise, lower your arms down, slightly tilt your body forward and swing your relaxed arms forward and back, right and left for 30 seconds.

IP - standing, hands on the belt, feet shoulder-width apart. As you exhale, tilt your body to the left while simultaneously raising your right arm up. While inhaling, return to the first position. Perform the same exercise to the right. Repeat 3-4 times in each direction.

I.p. - standing, turning your left side to the back of the chair and holding onto it with your left hand. Bend your right leg at the knee joint, lift it at a right angle, and use your hand to move your knee as far as possible to the side. Then return to IP. Turning your right side to the chair, perform the exercise with your left leg. Repeat 3-4 times with each leg alternately. Do not hold your breath. The pace is average.

AND .P. - standing, turning to the back of the chair with your right side and holding onto it with your right hand, your left hand on your belt. Bend your left leg at the knee, take your right leg as far back as possible and assume a deep lunge position. Make a few springing movements down and return to the position. Then turn to the chair with your left side and perform the exercise, bending your right leg. Repeat 3-4 times with each leg alternately. Breathing is free. The pace is average.

I.p. - kneeling, arms down along the body, legs together. As you exhale, sit on the floor to the left of your legs, leaning on your left hand, while inhaling, return to the standing position. Repeat 2-3 times in each direction. The pace is average.

I.p. - sitting on the floor, legs bent at the knees, feet with the help of hands as close as possible to the buttocks. As you exhale, spread your knees wide, trying to reach the floor, and bring your feet together. While inhaling, return to IP. Repeat 4-6 times. The pace is slow.

IP - lying on your back, legs bent at the knees, hands under your head. Lifting your pelvis up, spread your knees; lowering your pelvis, bring your knees together. Repeat 4-5 times. The pace is slow.

IP - lying on your back, arms under your head, legs straight. Alternately raising straight legs up. The pace is average. Breathing is free. Repeat 4-6 times with each leg.

IP - lying on your back, legs bent at the knee joints, hands under the lower back. Perform circular movements in the hip and knee joints with each leg in turn, imitating riding a bicycle. Repeat 4-6 times with each leg. Do not hold your breath. The pace is average.

IP - lying on your back, arms along the body, legs raised at an angle of 80-90 to the body. As you exhale, spread your straight legs to the sides, while inhaling, cross them. Repeat 3-4 times. The pace is slow.

I.p. - lying on your left side, left hand under your head, right hand along your body, legs together. Raise your right leg up and move it back as far as possible without bending the knee; return to IP The same, lying on the right side. Repeat 3-5 times with each leg. Breathing is free. The pace is slow.

I.p. - standing on all fours. As you inhale, alternately lift your straight leg up and back and at the same time extend your opposite arm forward and up. As you exhale, return to IP. Do not bend the body. Perform alternately with each arm and leg 3-5 times. The pace is average.

3.2 Exercise therapy complex in the second half of pregnancy

The main objectives of physical exercise are aimed at eliminating congestion in the pelvis and lower extremities, maintaining the achieved level of physical activity, developing motor skills necessary during childbirth, since at this time there are further difficulties in the function of external respiration, blood circulation, digestion, venous congestion.

The fundus of the uterus is located at the costal arch, the range of movements in the joints of the lower extremities is limited. By the end of the trimester, the uterus drops somewhat, facilitating the activity of the cardiovascular and respiratory systems. 90% of exercises should be done sitting or lying down.

4 weeks before giving birth, a woman learns to push: lying on her back, knees bent, hands on her knees, chin on her chest; take a deep breath, hold your breath and push as if you have a hard stool.

Mastering this exercise will make pushing easier. Thus, by following all the recommendations, the woman will successfully prepare herself for childbirth.

I.p. - standing, hands on the belt. Walk with a normal step, on your toes, on the outside and inside of your feet, in a cross step. The pace is slow. Allow 1-2 minutes for each type of walking. Don't hold your breath

IP - standing, feet shoulder-width apart, hands clasped below in front. Inhale - raise your arms up. Exhale - return to standing position. The pace is slow. Repeat 3-4 times. Do not bend your back at the waist.

IP - standing with your left side to the back of the chair and holding it with your left hand, feet shoulder-width apart. Tilt your body forward, to the right and back. Repeat each inclination 2-4 times. Then turn to the back of the chair with your right side and repeat the exercise. The pace is average. Breathing is voluntary.

IP - standing on your knees, hands on your belt. Inhale - move your leg to the side. Exhale - return to IP. Repeat 3-4 times with each leg alternately. The pace is average.

I.p. - standing on all fours. Inhale - raise your straight leg up, exhale - return to the standing position. Repeat 3-4 times with each leg alternately. The pace is average.

I.p. - sitting on the floor, feet shoulder-width apart, arms down. As you inhale, rotate your body with your arms straight out to the sides. As you exhale, return to IP. The pace is average. Repeat 2-3 times in each direction.

IP - lying on your back, legs bent at the knees, hands under your head. Inhale - raise the pelvis, exhale - lower it. Repeat 3-5 times. The pace is average.

I.p. - lying on your back, legs straight, hands under your head. As you exhale, slowly bend your leg at the knee and hip joints, bring your knee to your stomach and slowly straighten your leg up, while inhaling, lower your leg. The pace is slow. Repeat 3-4 times with each leg.

IP - lying on your back, hands under your head, one leg straight, the other bent at the knee joint. Alternately bend one leg and straighten the other leg at the knee joint. The pace is average. Breathing is free. Repeat 5-6 times with each leg.

In the presence of a narrow pelvis - w The woman practices according to the presented method until the 28th week, and then exercises are added while lying on her back on a special stand standing on the table. The tailbone rests on the top of the stand, the legs hang down, and the hands rest on the edge of the table. Raising and spreading the legs, spreading the bent knees, and alternating abduction of the bent knees are carried out. The pace of the exercises is slow and medium.

At breech- With Using special exercises, you can give the fetus the most favorable position for childbirth. These exercises are performed lying on your side on a special stand supported by the greater trochanter. Against the background of deep breathing, movements of the lower limbs are carried out.

In the fetal position - backrest left , breech presentation- the woman lies on her right side; in position - back on the right, transverse and oblique presentation- on the left side.

Exercises: take the upper leg to the side - back (extension) and quickly bring the knee to the stomach. If the knee is bent, the hip is extended and a quick movement is carried out with a half-rotation of the body to the starting position.

With breech presentation - in The exercise is performed 10-30 times.

For transverse and oblique- 12-25 times.

All exercises are performed under the strict supervision of a doctor!

In the 3rd trimester, special
exercise for obesity. Against the backdrop of a general increase in obesity among the population, 5.2-15.9% of women in labor suffer from it. Pregnancy and obesity are mutually aggravating factors. With this combination, there is a large number of surgical interventions and injuries during childbirth, and in the postpartum period - inflammatory diseases of the genital organs.

An obese pregnant woman is characterized by weak labor activity, bleeding, trauma to the soft birth canal. There is a delayed development of lactation function. To a certain extent, physical exercise can smooth out these processes. Particular attention is paid to dynamic breathing exercises. To increase energy consumption during exercises, it is advisable to perform them in the distal parts with a large number of repetitions and at a fast pace. Swimming and skiing are also recommended; aerobic physical activity is recommended, for example: walking on a treadmill for 5 minutes (2 sets each at heart rate = PO-120 beats/min).

3.3 Exercise therapy complex in the postpartum period

Physical education is no less important in the postpartum period. Compliance with the correct motor and hygienic regime helps strengthen the body and increases its resistance to many diseases.

Medical science has established that the number of complications in the postpartum period is significantly less in women involved in physical education.

Physical exercise in the postpartum period.

Physical exercise in the postpartum period should begin 24 hours after birth, as it is important to strengthen the abdominal muscles, which are severely stretched during pregnancy. It is also important to strengthen the perineal muscles that are overstretched during childbirth, which serve as support for the internal genital organs.

Exercise shrinks the uterus back, improves bowel function and Bladder, often disrupted after childbirth. Under the influence of physical exercise, bleeding stops faster, sleep and appetite improve, and complications associated with retention of discharge in the uterus are prevented.

All healthy postpartum women are allowed to participate in classes, starting from the second day after birth. Women with repeated increases in the rate above 37.5, with general diseases (kidney and liver diseases, active tuberculosis, diseases of the cardiovascular system with decomposition phenomena, etc.) are not allowed.

Women who have had stitches in their perineum should not perform hip extension exercises. Postpartum women who have had C-section, are dealt with individually according to the technique adopted in surgery after abdominal operations. Classes are held daily 1-1.5 hours after breakfast, in summer when open windows, in winter after prolonged ventilation, and one more time a day.

A set of physical exercises in the postpartum period.

1. Starting position: lying on your back, right hand on your stomach, left hand on your chest. Inhale calmly through the nose, exhale through the mouth through closed lips, the exhalation gradually lengthens.

2. The starting position is the same. Bend your arms at the elbow joint, rest on the bed. Raise your chest, sigh, return to the starting position, relax all muscles, exhale (3-4 times).

3. Starting position: lying on your back, arms along your body. Raise your head, touch your chest with your chin, straighten your feet (pull them towards you), and with your right hand reach for your left foot. Return to starting position. Repeat the exercise, reaching for your right foot with your left hand. Returning to the starting position, relax all muscles, do not hold your breath (2-3 times with each hand).

4. Starting position: lying on the right (left) side. Bend your left (right) leg at the knee and hip joints and press it to your stomach using the hand on the corresponding side - exhale, return to the starting position - inhale (2-3 times with each leg).

5. Starting position on your back, arms along your body. Alternately bend your right and then your left leg at the knee and hip joint, sliding your feet along the bed. Leaning your feet on the bed, raise your pelvis, pull in the pelvic floor and the front wall of the abdomen, lower your pelvis, straighten your legs one by one, relax all the muscles (4-5 times).

6. Starting position lying on your back. Spread your arms to the sides and up - inhale, lower down - exit (3-4 times).

7. The starting position is the same. Hold the head of the bed with your hands, your legs are brought in and pressed against each other. Turn onto your right side and return to the starting position. Repeat the exercise on the left side (3-4 rubles in each direction). Do not hold your breath.

8. The starting position is the same. All muscles are as relaxed as possible. Deep calm breathing for 30 seconds.

Postpartum women on the 2nd and 3rd days after birth complete this exercise. The rest continue to perform the complex.

9. Starting position: lying on your back, arms along the body, resting on the heels, back of the head and shoulder girdle, raise your back, do not bend your legs at the knee joints, strongly retract the pelvic floor, return to the starting position, relax the muscles (4-5 times) .

10. The starting position is the same. After a deep inhalation, as you exhale, raise your right straight leg to a vertical position, lower it - exhale (5-6 times with each leg).

11. Starting position: relax all muscles, calm deep breathing (30 sec).

12. Starting position: lying on your back, arms along your body, feet resting on the headboard of the bed. Raise your pelvis, bend your back without bending your knee joints, pull in your perineum, squeeze your buttocks. Return to the starting position, relax all muscles (4-5 times).

13. Starting position: lying on your stomach, holding the edges of the bed with your hands. Raise your right leg straight, lower, repeat with your left leg, then raise both legs together, lower. Do not hold your breath (3-4 times).

14. Starting position: knee-wrist position (on all fours). Draw in the stomach and perineum, hold for 3-4 counts, then relax - inhale (5-6 times).

15. The starting position is the same, raise the straight right leg back and up, bend it and pull it towards the stomach, return to the starting position. Repeat the exercise with your left leg (3-4 times on each leg).

16. Starting position: kneeling, arms along the body. Spread your arms to the sides, slightly straighten your body - inhale, lower your arms - exhale (3-4 times).

Postpartum women on the 4th and 5th day after birth complete this exercise. The rest continue to perform the complex.

17. Starting position: standing on the floor, feet together, palms on the backs of the heads, elbows apart. Turn the body to the right while simultaneously abducting the right arm and return to the starting position. Repeat the turn to the left with abduction of the left arm, return to the starting position (4 times in each direction).

18. Relax the muscles of the shoulder girdle. Gradual deepening of breathing. As you exhale, pull in the anterior abdominal wall (4-5 times)

19. Starting position: standing with your side to the bed, holding the backrest with your hand. Taking the leg to the side, forward, back. When moving your foot from the front to the back position, try not to touch the floor with your toe (4-5 times with each foot).

20. Starting position: standing facing the headboard, holding the headboard with your hands. Full squat on the way out, press your knees together, pull your perineum in (4-5 times).

21. Walk around the room on your toes, do not hold your breath (25-20 seconds). Hands on the belt, at the shoulder joint, moved to the sides, behind the head.

22. Starting position: standing with your back to the wall, heels, buttocks, shoulder blades, and the back of your head touch the wall. Spread your arms to the sides (hands slide along the wall - inhale, return to the starting position - exhale). Repeat 4-5 times without leaving the wall.

23. Starting position lying on your back. Alternately bending the legs at the knee and hip joints (6-8 times with each leg). Breathing is voluntary.

24. The starting position is the same. Relax all muscles. Calm breathing with gradual deepening of exhalation (30 sec - 1 min).

After discharge from the maternity hospital, a woman should continue to exercise. Many women would like, after giving birth and the first period of getting used to a new way of life, to become beautiful and slim again as soon as possible, and to acquire excellent physical shape, so do not forget that the best assistant in this is gymnastic exercises. The meaning and purpose of the exercises is to facilitate the natural process of returning the body to its previous state and, in addition, to increase the elasticity of the abdominal covering and the muscles of the pelvic floor, and thereby prevent the prolapse of the uterus.

The bottom of the pelvis is the size of a palm and the same thickness. It consists of layers of muscle that are strengthened in all directions and suspended between the coccygeal-pubic bone and the pelvic joints. In addition to them, all the muscles of the lower back, legs and abdomen converge in this area. Often, strong pushing causes the pelvic floor muscles to relax, but proper rehabilitation exercises can successfully correct this. A well-trained pelvic floor not only prevents uterine prolapse and urinary problems, but also ensures excellent posture and tissue tension, i.e. prevents the formation of “senile belly”.
Morning exercises, including exercises for people whose biorhythmic type is “Pigeon” RESTORATIVE TREATMENT FOR SCOLIOSIS DURING THE END OF INCREASED SKELETAL GROWTH IN ADOLESCENTS Diagnostics and self-diagnosis of the body’s condition during regular exercise and sports GENERAL VIEW OF ENERGY SUPPLY FOR MUSCLE CONTRACTION