Ultimate, Pregnancy, Birth and Parenting Guide. Lilian Paramor
Читать онлайн книгу.
less swelling of your ankles and feet.
✓Ensure optimal vestibular development of your baby.
✓Feel stronger and less tired in the final weeks of pregnancy.
✓Recover more rapidly after birth.
General exercise hints and cautions
If you’ve already found your ideal form of exercise, feel free to stick to it if it’s safe in pregnancy. As pregnancy progresses, bear these pointers in mind:
•Always get the all-clear from your practitioner for a full gym-style exercise regime and participation in more adventurous, demanding and high-impact sports such as rock climbing, heavy aerobics, horse riding and weightlifting.
•Some sports should be put on hold during pregnancy for rather obvious reasons – martial arts, whitewater rafting and skydiving, to name a few.
•Always warm up at the start of an exercise programme and cool down at the end.
•See your doctor if you feel unwell, your pulse races or breathing is difficult during exercise.
•If you bleed or leak water from your vagina, or have cramps in your lower pelvis, stop all exercise immediately and see your doctor before resuming your programme.
•Never over-exercise, as this can make labour more difficult and Baby more fretful after birth.
Five tried and tested exercise options
Choose one or two of these as the basis of your pregnancy workout, because they are safe, easy to start while pregnant and are of particular benefit in pregnancy:
1.Going for regular walks will tone your whole body, inside and out.
2.Water exercise is great in pregnancy – swim or take part in a pregnancy water aerobics class.
3.Regular dancing is a great way to exercise; do it for at least half an hour at a time.
4.Exercising on a pregnancy ball is excellent for your back and for your core muscles.
5.Yoga is fantastic for body and mind – just make sure the instructor is experienced in pregnancy yoga.
SPECIAL PREGNANCY MOVES
You can add the moves pictured below to ensure the special needs of pregnancy are met:
To strengthen your abdominal muscles
Kneel on all fours, keeping your back straight and your head in line with your spine. Pull your navel in towards your spine, hold for three seconds and relax on an out-breath. Repeat 10–15 times.
Lie on your left side, knees pulled up towards your belly and your head resting in your hand. Pull your navel in towards your spine, hold for three seconds and relax on an out-breath. Repeat 10–15 times.
Lie on your left side, knees pulled up towards your belly with one hip directly above the other, your head resting on your hand. Keep your toes together and lift your right knee without moving your hips; exhale while you pull your navel towards your spine. Repeat 10–15 times, then change sides.
To strengthen your thigh muscles
Sit on a chair with a small ball between your knees, your feet on tiptoes and your arms held at shoulder level with your hands on the opposite forearm. Squeeze the ball, hold for a few seconds and release. Repeat 10–15 times.
Place a rolled-up towel or small cushion under your heels, your feet slightly apart. Squat while keeping your back straight, using the seat of a chair for support. Push up from the squat as far as is comfortable and then squat back down. Repeat 10 times.
To strengthen your chest muscles
Stand comfortably with good posture, raise your elbows to shoulder height and hold a small ball between your hands. Squeeze the ball, hold for a count of three and release. Repeat 10–15 times.
Stretch exercises to relieve aching and promote flexibility
For shoulder pain. Stand with your belly and buttocks pulled in, your shoulders back and comfortably down and your chin slightly up. Press your upper arms close to your body and extend your forearms in front of you with your palms towards the ceiling. Swivel your forearms to the sides, consciously keeping your good posture, hold for five seconds and return to the starting position. Repeat 5–10 times.
For a supple perineum and to relieve minor aching of your legs. Sit on the floor with your buttocks against a wall, your legs drawn up and the soles of your feet touching each other. Place your hands on your thighs close to your knees and press down and release, making “butterfly” movements. Repeat five times.
To strengthen your thigh muscles, relieve discomfort between your shoulder blade and help prepare your perineum to stretch. Kneel on a floor mat, spread your knees as wide as you can, toes touching, heels apart, your buttocks resting on your feet. Keeping your buttocks low, your back straight and your head between your arms, “walk” your hands away until you feel your inner thighs and perineum stretch; hold for 10 seconds, then slowly “walk” your hands back. Repeat three times.
Exercises with a pregnancy ball
Place the ball behind your back against a wall. Slowly bending your knees, roll the ball down until your thighs are at 135 degrees to your knees, and up again. Repeat 10–15 times to strengthen your thighs.
Exercises with a pregnancy ball
Sit securely on the ball with your feet placed wide apart. Lunge to the right while extending your right arm, then roll back to the start and lunge to the left. Repeat 15 times to strengthen the muscles on the side of your torso.
Sit securely on the ball with your feet wide apart. Keep your spine straight while rolling your hips in big, slow circles; your back will tilt slightly as you roll. Repeat 10 times to tone your pelvic muscles.
Sit securely on the ball with your feet placed wide apart. Roll forwards and backwards to “rock” your pelvis, keeping your spine straight. Repeat 10 times to tone your pelvic muscles.
CHAPTER 5
Mind, heart and soul in pregnancy
Pregnancy often turns out to be quite an emotional rollercoaster and, in fact, it’s normal to feel more emotional during pregnancy or to feel exceptionally stressed. You may feel irritable,