Pregnancy is not a disease, and therefore it is even useful to engage in physical therapy in this situation. Thanks to properly selected exercises, you can not only restore tone, but also prepare the body for the upcoming birth.

If a pregnant woman regularly performs therapeutic exercises, then:

• pain in the legs, pelvis and lower back will go away;
• blood circulation will improve, thereby avoiding swelling and constipation;
• there will be less urge to urinate;
• the tone will be normal, thereby preparing the body for childbirth;
• sleep will become calm and breathing will be uniform;
• weakness will become less than in those pregnant women who do not do gymnastics at all;
• the mood will be better.

What are the differences between exercise therapy for pregnant women and regular physical education?

Exercise therapy for pregnant women differs from simple gymnastics in that during such exercises certain muscles are intensively tensed. A method is allowed in which no harm will be caused to either the fetus or the mother.

In addition, the exercises differ from each other depending on how far along the pregnancy the woman is. One group of exercises is implemented for the beginning of pregnancy, the other for the middle and last stages.

Also, the division of exercises can be different:

• up to 16 weeks of pregnancy;
• from 17 to 24 weeks;
• from 25 to 32 weeks;
• from 33 to 36 weeks.

At the end of gestation, the exercises should be light; breathing exercises, walking down the street or swimming in the pool are quite suitable.

Length and regularity of classes

Physical therapy during pregnancy should be carried out according to the rules determining the frequency and intensity of training.

Rules	How are classes conducted?
Consistency of training	It will be quite acceptable to do physical therapy 3 times a week for up to 30 minutes. The rest of the time, classes can be compensated in other ways, for example, walking down the street, water activities in the pool.
Length of training time	It is important that classes take place continuously throughout pregnancy.
Training structure	The structure of classes should consist of several stages: warm-up, which consists of light stretching and breathing exercises; the main part is that you first need to work with the muscles and joints that are located in the limbs, lower back and pelvic part, for approximately 15 minutes; cool down consists of another group of breathing exercises and easier relaxation, 5 minutes is enough.
Heaviness	At the initial stage, the main load should take no more than 5 minutes, with a gradual increase to 15 minutes.
Coordination of well-being	Due to the fact that every woman’s body is individual, it means that there cannot be a single set of training for everyone. If suddenly during exercise you feel any discomfort, you need to stop. After the break, you can continue training, but at a more average rhythm.
Speed ​​of movement	All sharp exercises are excluded, otherwise there may be a danger for both the fetus and the expectant mother.

Contraindications

Physical therapy during pregnancy may be completely contraindicated in the following cases:

Class Rules

There are important rules that must be followed during physical therapy:

• It is recommended to exercise on an empty stomach; a maximum of 3 hours should pass after eating;
• It is recommended to practice in comfortable and durable shoes and comfortable clothes;
• The surface of the floor for training should not be slippery; it is safer to train on a rubber mat.

1st trimester

Technique:

2nd trimester

Technique:

3rd trimester

Technique:

Prohibited exercises during pregnancy

Adhering to a healthy lifestyle during pregnancy is not only possible, but also necessary.

However, it is worth considering which exercises or activities are completely prohibited:

General strengthening physical education for pregnant women in the first trimester

Therapeutic physical training, even at the beginning of pregnancy, requires care. The main thing is to try not to overstrain the body.

You can use the following set of exercises:

1. walking on level ground for 10 minutes;
2. spread your legs, place your arms at your sides, you need to turn your torso left and right;
3. put your hands on the back of your head, connect your elbows in front of your face, and spread them to the sides, do this many times;
4. Bent arms with elbows down should be placed on the chest, spread to the sides, repeat;
5. Having settled down on your side, lean your elbows on the floor with one hand and straighten your other hand towards the top. So you need to pull your knees towards your stomach and straighten them to the starting position.

A set of general exercises in the second trimester of pregnancy

The middle of pregnancy is the most favorable stage, since by this time the body has already adapted to the changes, toxicosis is no longer a concern, and the belly is not yet completely huge.

You can perform gymnastics to the fullest extent:

Classical physical education in the third trimester

Discomfort during pregnancy begins to appear when the last trimester approaches, for example, your back may hurt, your stomach makes it difficult to move, and your head is full of upcoming troubles.

In this case, you shouldn’t give up training, you can simply change the course of training, choose an easier workout:

If suddenly in the last trimester a pregnant woman experiences swelling or excess weight, there is no need to be sad. Special physical training will help quickly solve these problems, thanks to which you can do without the use of medications.

When choosing a set of exercises, it is necessary to take into account the duration of pregnancy, so that the complexity and load of the exercises can be adjusted at different stages of gestation.

Pool exercises: a set of exercises

You can strengthen the health of the expectant mother, as well as train your breathing and relax your muscles by doing exercises in the pool.

Thanks to them, pregnancy will develop safely:

"Warm-up":

• in a horizontal position, grab the sides, gradually spread your legs to the sides, connect, and do this up to 10 times. Then bend your knees one by one and straighten them;
• turn your back to the side, hold on to it with your hands, and with your feet make movements reminiscent of breaststroke swimming;
• with your back to the side, raise and straighten your legs, spread them wide and lower them, cross your legs and try to lift them above the water;
• stand with your front to the side, holding onto it, rest your feet against the wall of the pool, try to bend and straighten your legs.

"Strengthening and support":

Localized Exercises

Physical therapy during pregnancy will help eliminate discomfort in different parts of the body through localized exercises.

For the neck

A set of workouts for the neck:

For the back

Exercises for the back should be performed at the beginning and in the middle of pregnancy, since it is this part of the body that will have the hardest time in the last period due to the increasing burden.

These could be the following exercises:

These exercises, if performed correctly and moderately, will help pregnant women cope with pain in the lumbar area. Although the most important criterion in these exercises is considered to be strengthening the muscles of the spine and back.

For feet

Just 3 exercises will help eliminate leg fatigue during pregnancy and avoid possible discomfort. These exercises are also a preventive measure against seizures. You should try to do them every day in a different sequence, for 10 minutes.

Exercise "swing":

1. you need to rest your hands against the wall or you can hold on to the back of a chair;
2. straighten your back and squeeze your gluteal muscles;
3. rise on your toes, shoulders and body need to be relaxed;
4. stay in this position for 10 seconds;
5. gradually lower yourself without touching your heels to the floor;
6. do this up to 10 times.

Monkey Grip Exercise:

1. you need to sit on the floor, rest your hands behind you, your back should be tilted;
2. stretch your limbs in front of you;
3. in this pose you need to grab a pencil with your toes, do not bend your legs;
4. in this position, try to touch the floor with your toes;
5. take a break;
6. perform the exercise up to 10 times.

Exercise “dream circle”:

For hands

Side fly exercise:

1. You need to take dumbbells in your hands, lean forward slightly, bring the dumbbells together in front of you, start the exercise by stopping the dumbbells completely;
2. raise the dumbbells no higher than your shoulders, while turning your wrists slightly, as if you were pouring water from a jug;
3. as you exhale, lower your arms down;
4. repeat up to 15 times, with a break;
5. The weight of dumbbells should not exceed 2 kg.

Overhead Elbow Extension Exercise:

For the stomach and back

To perform the exercise, you need to position yourself on the floor so that your heels are under your buttocks, your knees and hips need to be brought closer to each other. You need to stretch your arms in front of you and slowly lean forward, while trying to touch your forehead to the floor. Gradually return to your previous position.

Combination of exercise therapy and massage for pain in the neck and back

Physical therapy during pregnancy together with massage will help:

• strengthen the body;
• improve blood circulation, respiratory system, metabolism;
• strengthen the muscles that are involved in labor;
• increase the elasticity of the muscles involved in childbirth;
• increase the mobility of the pelvic joints, spine, hip joints;
• learn proper breathing;
• prevent complications.

How to do a massage correctly

Massage must be performed according to the rules that need to be taken into account:

Every pregnant woman can engage in physical therapy, she just has to want it. You can perform special exercises both at home and in fitness clubs together with a personal trainer. Thanks to gymnastics during pregnancy, you can eliminate many ailments.

Article format: Vladimir the Great

Video about physical therapy during pregnancy

A set of exercises during pregnancy:

A photo that excites minds - a barbell and a pregnant woman. The trimester is not important. This load is suitable for few people. Every woman is individual, and every body reacts differently to pregnancy.

Is it possible for pregnant women to exercise?

Exercise has a positive effect on a child's development, which has been proven by research. They reduce the risk of hypoxia, improve the fetal heartbeat, reduce the risk of stress and even the tendency to obesity. So why not dedicate nine months of your life to living a healthy lifestyle?

The expectant mother experiences benefits at every turn:

And what is especially important for many is that they quickly return to their slim shape after childbirth!

Physical education program for pregnant women in the 1st trimester

“I’ll study!”– if a woman who has never squatted suddenly decides to plunge into fitness after conception, this is commendable, but also dangerous. The ligamentous apparatus relaxes under the influence of the hormone relaxin. The body of a pregnant woman in the first trimester is “slightly loose” and tender. You can harm yourself by not knowing the technology.

The body of a pregnant woman experiences changes from the first days, which is expressed by fatigue, a feeling of painful weakness, heartburn, constipation, and pain in the mammary glands. Physical activity will give you more energy. The first trimester changes the body slightly, so you need to take advantage of it.

Beginners should start with walking and swimming, and the second trimester can be devoted to moderate exercise.

To begin with, you can get acquainted with the transverse abdominal muscle, which lies deep under the “cubes” and is responsible for the strength of the muscle corset. It is activated by deep breathing, when the chest expands as you inhale, and the stomach tightens as you exhale and is held tight for several seconds.

It is important to breathe deeply and slowly to fully control the transverse abdominis muscle. Repeat 50 times a day, regardless of what trimester of pregnancy you are in.

The pelvic floor muscles are located in the groin, extending from the front of the pubic bone to the base of the spine. They provide bladder control and often loosen after childbirth.

The muscles are strengthened with simple exercises: you need to put one hand on your stomach, the other on your buttocks, breathe normally, relax your whole body.

To find the muscles, try to imagine stopping the flow of urine. You can strain and contract your muscles at work, on the bus, or while sitting in front of the TV 50 times a day.

A more difficult but effective way is to practice deep squats to strengthen the buttocks and stretch the ligaments. You can squat, placing a thin rolled towel under your heels so that your shin remains in a vertical position and your pelvis does not twist.

Then the load will go to the buttocks, which need to be strengthened.

Workout in the first trimester: basic exercises

Squats with a turn. Stand up straight, take 2-3 kg dumbbells in your hands. Bend your elbows so that the dumbbells are at chest level. Tighten your abdominal muscles, move your pelvis back and lower yourself as if there was a chair behind you. Keep your chin straight, chest open, and shoulder blades pulled together. Slowly rise up and turn around, as if looking over your shoulder. Repeat 15-20 times, do two approaches.

You can simplify the exercise in several ways: squat on a chair and get up from it, do not pick up dumbbells, squat with a slight amplitude.

Raising bent arms to the sides with dumbbells. The expectant mother needs strong arms and shoulders to lift and carry her baby. Take dumbbells in your hands, bent at the elbows and pressed to the ribs. Stand straight, place your feet shoulder-width apart. Raise your arms to the sides, pointing your elbows up. Slowly lower, trying not to bend your back and perform the movements measuredly and deliberately without jerking. Repeat 15-20 times, do two approaches. To simplify the exercise, you need to take less weight. To make it more difficult, add a second movement – ​​the press up.

Work on the abs occurs on all fours to engage the transverse muscle and pelvic floor. Stand with your palms under your shoulders and your knees under your hips. The back should be straight, without bending, the top of the head stretches forward and does not tilt upward. Inhale deeply and expand your chest, squeezing your shoulder blades closer together, and as you exhale, tighten your abdominal and pelvic floor muscles. Hold for 10-15 seconds without arching your back. Repeat 15-20 times, do two approaches.

Each trimester, weight increases and shades appear, so it is useful for women to do calf raises to train their calves and prevent varicose veins.

Physical education program for pregnant women in the 2nd trimester

The second trimester is considered the most favorable for a woman, since toxicosis passes, health improves, and the fetus has not yet become so large as to interfere with movements.

What can you do?

Swimming, walking, yoga adapted for pregnant women, excluding strong bending and bending. It is useful to work out the back muscles and muscle corset.

Superman on all fours is a useful exercise that activates the transverse abdominis and pelvic floor muscles. Performed with a neutral back, with the tailbone tucked toward the navel and the shoulder blades pressed against the spine.

Alternately, you need to tear off and extend your right arm and left leg parallel to the floor, and vice versa, maintaining balance and not allowing the pelvis to deviate. Do 15-20 repetitions, alternating hands, two approaches.

Raises the pelvis to the table position. Sit on the floor, bend your knees and place your feet on the floor. Place your palms behind you, fingers pointing to the sides. Raise your pelvis until your back and hamstrings form a straight line. Tuck your tailbone, squeeze your buttocks. Do 15-20 repetitions, two approaches.

Supported plie squats. Place your feet slightly wider than your shoulders, with your toes turned slightly to the sides. Squat down, keeping your torso straight, spreading your knees to the sides. Slowly and as deeply as the stretch allows. Return to a standing position, repeat 15-20 times, do two approaches.

Reverse push-ups on the floor. Sit on the floor, bend your knees and place your feet on the floor. Place your palms behind you, fingers facing forward. Bend your elbows, lean your back to the floor, and straighten your arms to return to a sitting position. Repeat 15-20 times, two sets, to prepare your hands for the stress of motherhood.

Physical education rules for pregnant women for the 3rd trimester

The third trimester is a time to reduce stress, as the body becomes heavier and more clumsy due to the growing belly. You can do simplified yoga without complex exercises that require flexibility in the lower back.

Mountain pose - stand up straight, bend your knees slightly, tuck your tailbone to tighten the abdominal area. As you inhale, stretch your arms up, and as you exhale, fold them over your chest in a namaste greeting.

Triangle pose. Stand straight with your feet more than shoulder-width apart. The toe of the right foot looks straight, the foot of the left foot is turned to the left. Bend your left leg, placing your hand on your thigh to support you in a lunge, and stretch your right arm up. Hold the pose for five cycles of inhalation and exhalation.

Get on all fours, and while inhaling, carefully arch your back, lifting your tailbone higher. Exhale, round your back as much as possible, tucking your chin to your chest and your tailbone to your navel. Repeat 5-10 times.

Pregnant women can and should take care of their posture, as it suffers due to a shift in the center of gravity. Sitting on a chair with a straight back, bring your shoulder blades together 10 times in three approaches. Then clasp your hands and stretch them in front of you, lift them up, slightly arching your upper back, return to the starting position and repeat 10 times. Stand against the wall, slightly bending your knees so that your lower back and shoulders are pressed to the surface. Bend your elbows, sliding along the wall, straighten them above your head. Repeat 5-10 times.

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 If they are moderate and balanced, they will help maintain good health and 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 the formation of varicose veins varicose 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, different exercises are given at different periods.
For example, in the first trimester, when the tummy is not yet clearly visible, a set of classes may include doing abdominal exercises. At a later stage of 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 physical therapy exercises during pregnancy on your own. Still, you should contact specialists and perform loads under their supervision.
Therapeutic physical education and 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 are feeling 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 the cardiovascular system with circulatory disorders
- infectious diseases and acute febrile conditions
- inflammatory diseases of 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 toxicosis of 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, as 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 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 - lean 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. While breathing evenly, raise your right leg up, 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.

Therapeutic exercise (kinesiotherapy) in obstetrics and gynecology

During pregnancy, you can attend physical therapy classes. Physical therapy is indicated for every pregnant woman to keep herself in shape, for the full development of the baby, to facilitate childbirth and reduce the risk of postpartum complications.

Therapeutic exercise is special exercises that take into account the loads permissible for pregnant women and are aimed at:

• maintaining an emotional background, improving a woman’s sleep;
• maintaining muscle tone to facilitate childbirth;
• development of motor and breathing skills to overcome difficulties during childbirth;
• improving the functioning of all organs by improving blood circulation and reducing congestion in the pelvis and legs;
• quick recovery after childbirth.

Physical therapy and physical preparation programs for childbirth for expectant mothers and married couples

Specialists from the office of physical therapy and physical preparation for childbirth invite expectant mothers and fathers to classes and consultations:

• comprehensive classes on physical preparation for childbirth: gymnastics with elements of Pilates, yoga, breathing training, training in controlled relaxation.
  Lesson duration: 1 hour. Individual and group lessons (group no more than 4 people).
• individual lessons to change the position of the fetus (with breech presentation), lesson duration 1 hour.
• preparation for partner childbirth: theoretical and practical preparation of the father for participation in childbirth, training in pain relief techniques and controlled relaxation techniques (breathing, massage, movements), lesson duration 1 hour.
• consultation on postpartum recovery, selection of an individual set of exercises, lesson duration 1 hour.
• doing therapeutic exercises for the purpose of postpartum recovery. Individual and group lessons, lesson duration 40 minutes.
• training in maternal massage, gymnastics for the baby, incl. on fitball. Lesson duration 1 hour.
• individual and group physical therapy classes for gynecological diseases. Lesson duration 40 minutes.

The classes are conducted not by a fitness instructor, but by a physician in therapeutic exercises with additional education in sports medicine. He knows what exercises are recommended for a pregnant woman, taking into account the duration of pregnancy and the presence of concomitant pathologies.

Pregnant women whose baby is stuck in their tummy will greatly benefit from therapeutic exercises. If your pregnancy is more than 40 weeks, and labor still does not begin, we strongly recommend that you start attending therapeutic exercise classes. A special set of exercises will help prepare a pregnant woman’s body for childbirth.

Pregnancy

Exercise during pregnancy

Physical exercise is indicated for normal pregnancy, as well as for pregnant women with diseases of the cardiovascular system in the compensation stage.

Contraindications during pregnancy:

• diseases with elevated body temperature;
• pronounced toxicosis;
• nephropathy;
• preeclampsia;
• eclampsia;
• uterine bleeding;
• recurrent miscarriage;
• history of stillbirth with Rh-negative factor;
• concomitant diseases for which exercise therapy is contraindicated.

Gymnastics technique

It is advisable to divide the entire period of study into three time periods (trimesters): 1-16, 17-32, 32-40 weeks. This makes it easier to assemble groups for classes in antenatal clinics.

Tasks for weeks 1-16: to instill skills in regular exercise, teach how to perform physical exercises, and correct breathing. Promote the normal development of pregnancy, increase the functionality of the body, strengthen the musculoskeletal system, cardiovascular, respiratory and other systems.

Tasks for weeks 17-32: improve conditions for the full development of the fetus, strengthen the abdominal and perineal muscles, increase endurance, improve posture, and help prevent venous stagnation.

Classes include general strengthening exercises for the arms, legs, torso, breathing and special exercises for strengthening the abdominal muscles, back muscles, feet, and increasing the extensibility of the perineum. To strengthen the abdominal press while standing, twists and bends of the torso are used. In the supine position - imitation of riding a bicycle ("bicycle"), cross movements of the legs ("scissors"), raising the leg(s), writing numbers and drawing figures with raised straight legs.

To increase the extensibility of the perineum, exercises are used with maximum abduction, bending the legs, folding the soles together and spreading the knees. These exercises are carried out from various IPs: in a standing position - squats, legs wide apart (feet parallel); lying on your side - maximum abduction of the leg.

Exercises are dosed taking into account the functional state of the body, using the simplest indices and functional tests. This allows patients to be divided into three groups

Exercise therapy in the postpartum period

After childbirth, a restructuring occurs in a woman’s body. The muscles involved in the birth act are overstretched and flabby (the abdominal and pelvic floor muscles), the ligamentous apparatus of the pelvic organs is weakened, the condition of the uterus, the functional state of the cardiovascular and respiratory systems, and the musculoskeletal system are changed.

Contraindications to physical exercise:

• acute thrombophlebitis;
• mastitis;
• endometritis;
• preeclampsia or eclampsia during childbirth;
• progressive circulatory failure;
• psychosis;
• temperature above 37.5 °C;
• bleeding during and after childbirth;
• III degree perineal ruptures;
• general serious condition;
• all diseases for which exercise therapy is contraindicated.

Therapeutic physical culture for pregnant women is divided into five phases in accordance with physiological periods: the first phase of pregnancy up to 16 weeks, the second - from 16 to 24 weeks, the third - from 24 to 30 weeks, the fourth - from 30 to 36 weeks, the fifth - from 36 weeks before giving birth.

Gymnastics is currently being increasingly introduced into the practice of working with pregnant women. It improves the functioning of internal organs (blood circulation, breathing, digestion) and overall metabolism.

Particular attention is paid to proper breathing in order to improve oxygen saturation of the blood of the mother and fetus. Exercises that help strengthen the abdominal muscles and pelvic floor should help eliminate congestion in the pelvis and lower extremities, as well as improve the elasticity of the muscles and pelvic floor ligaments.

In the first phase of pregnancy (up to 16 weeks, when the connection between the fertilized egg and the uterus is still weak), heavy loads and straining are avoided, as miscarriage may occur. General hygiene exercises should be given, alternating the load on all muscle groups, and exercises for the pelvic floor muscles should be limited. Taking into account the process of restructuring of the body occurring during this period, changes in the activity of the endocrine glands, and increased excitability of the nervous system, it is necessary to carry out gymnastics taking into account the condition of the pregnant woman.

The period from 16 to 24 weeks of pregnancy is characterized by the end of development of the child's place and rapid growth of the fetus. The goal of gymnastics in this period is to improve overall tone and strengthen the main muscle groups. Physical exercises are carried out with the expectation of strengthening the abdominal muscles, improving overall posture (reducing excessive deflection of the spine), strengthening the muscles of the pelvic floor and perineum and increasing their elasticity. Exercises are used to stimulate breathing, especially chest breathing. All exercises are performed without straining. You can include exercises with objects (ball, stick) in your classes. Starting positions standing, sitting, lying down. If there is swelling in the limbs or dilated veins, exercises are performed in the form of shaking the legs while lying on the back, which improves the outflow of blood from the periphery.

The third phase of pregnancy (24-32 weeks) is characterized by the fact that as the fetus grows, the uterus and abdominal organs shift somewhat, the mobility of the diaphragm is limited, breathing becomes difficult, the center of gravity of the body is moved, and concomitant phenomena such as lordosis and flat feet occur. Gymnastics in this period is carried out with a predominance of sitting and lying positions.

The pace of classes is moderate. You should not prescribe exercises that involve straining and great resistance. It is necessary to include exercises to increase mobility in the hip joints. Exercises for the lower extremities are carried out with a large amplitude. Much attention is paid to the development of elasticity and mobility of the pelvic floor muscles. Improves chest breathing. Sudden fast movements are excluded.

In the fourth phase of pregnancy, from 32 to 36 weeks, due to the enlargement of the fetus, the uterus presses on the diaphragm. At the same time, the work of the heart and respiratory organs becomes difficult, which, together with the pressure of the uterus on the inferior vena cava, causes congestion in the lower extremities and in the pelvic area. The tasks of gymnastics are the same as in the third period. You should use exercises aimed at developing the ability to tense and relax the abdominal muscles. Make sure that intra-abdominal pressure does not increase significantly. Initial exercises are mainly in standing and lying positions. At least 50% of the exercises are performed in a lying position. It is recommended to perform standing exercises with support for one or both arms. Training in correct full breathing is necessary.

In the fifth phase (from 36 weeks before birth), the uterus lowers somewhat, which creates conditions for better functioning of the heart and breathing. However, the load on the musculoskeletal system is high, and there are stagnation phenomena.

Movements must be carried out very carefully, since the uterus is excitable and can cause premature birth. Physical exercises are best done in a lying position, the pace is slow, without much strain, with an emphasis on proper breathing.

Most exercises (90%) are performed in the starting position lying down.

E exercise. Starting position: basic stance, hands on the belt. As you inhale, move your elbows back, raise your head, and slightly bend your torso. As you exhale, return to the starting position. Repeat three to four times.

2nd exercise. Starting position: main 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 alternately two to three times with each leg.

E exercise. Starting position: standing, feet shoulder-width apart, arms at the chest, elbows bent. As you inhale, turn your torso to the left, spreading your arms to the sides. As you exhale, return to the starting position. Repeat alternately two or three times in each direction.

E exercise. Starting position: lying on your back, legs bent at the knees, arms along the body. As you inhale, lift your pelvis and pull in your anus. As you exhale, lower your pelvis and relax the muscles of the perineum. Repeat three to four times.

E exercise. Starting position: lying on your back, arms along your body. While breathing evenly, raise your right leg up, bending it slightly at the knee, then return to the starting position. Repeat alternately two to three times with each leg.

E exercise. Starting position: sitting, legs extended, lean on your hands from behind. While breathing evenly, bend your knees, then spread your knees and bring them together, and then return to the starting position. Repeat three to four times.

E exercise. Starting position: basic stance, hands on the belt. While breathing evenly, put your leg forward and to the side, bend it at the knee (keep the other leg on the toe), then straighten and return to the starting position. Repeat the same with each leg two or three times. During the exercise, keep your torso upright and your back straight.

E exercise. Starting position: lying on your back, arms out to the sides, palms up. At the exit, turn your torso to the left (your pelvis remains in place), place your right hand on your left. While inhaling, return to the starting position. Repeat alternately two to three times in each direction.

E exercise. Starting position: lying on your back, legs bent at the knees, arms along the body. As you inhale, lift your pelvis and pull in your anus. As you exhale, lower your pelvis and relax the muscles of the perineum. Repeat three to four times.

E exercise. Starting position: lying on your back, arms along your body. While breathing evenly, raise your right leg up, slightly bending the knee, then return to the starting position. Repeat with each leg two or three times.

E exercise. Starting position: lying on your back, arms along your body. While breathing evenly, bend your knees, bringing 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.

An approximate set of exercises for pregnant women (17-32 weeks)

Starting position – standing: slow walking, uniform free breathing (2 minutes); raise your arms up through your sides, rise on your toes - exhale, return to the starting position - exhale. Repeat the exercise 4-6 times.
Starting position - standing, arms along the body, legs shoulder-width apart: turn the body to the right, spread the arms wide in front of the chest, inhale, return to the starting position - exhale, repeat the exercise to the left, 3-4 times in each direction.
Starting position – legs apart, standing by a chair. Inhale, squat, leaning on the back of the chair, then exhale. We rise - inhale, in a standing position - exhale. Repeat 4-6 times. Semicircular movements to the side, first with one leg, then with the other leg (3-4 times). Lunges forward, with alternating bending of the right and left legs (3-4 times). Shifting the center of gravity alternately to the right and left (5-6 times).
It has been proven that physical therapy can have a significant positive effect in the postpartum period. Classes can begin two days after birth. However, exercise therapy in the postpartum period requires an individual approach and medical supervision. It is recommended to continue physical exercises at home after discharge from the hospital.

Approximate sets of exercises for pregnant women

Complex 1. Exercises for pregnant women (17-32 weeks, weak group)
IP - standing
1. Slow walking, free, even breathing (2 minutes).
2. Raise your arms up through your sides, rise on your toes - inhale, return to IP - exhale (4-6 times).

IP - standing, legs shoulder-width apart, arms along the body
1. Turn your torso to the right, spread your arms wide in front of your chest - inhale; return to IP - exhale (alternately to the right and left, 3-4 times in each direction).

IP - standing by a chair, legs apart
1. Take a breath; sit down, leaning on the back of a chair - exhale; rise - inhale, standing - exhale (4-6 times).
2. Make semicircular movements to the side alternately with one and the other leg (3-4 times).
3. Lunge forward, arm forward, bending either the right or left leg (3-4 times).
4. Shift the center of gravity of the body alternately to the right and left (5-6 times).

IP - standing, legs apart, arms hanging freely
1. Free breathing exercises (8-10 times).

IP - sitting on the floor, legs straight, hands clasped
1. Raise your hands - inhale; bend over and stretch your arms forward, turning your palms outward - exhale; return to IP - inhale; sitting, relaxing the muscles - exhale (6-8 times).

IP - lying on your back
1. Inhale, rise up, resting your forearms on the floor, exhale; return to IP - inhale; lying down - exhale (4-6 times).
2. Imitation of riding a bicycle with bent legs (30 s).
3. “Scissors” - cross leg movements (30 s).
4. Alternately lift and move to the side one or the other leg (3-4 times with each leg).
5. Slow deep breathing (6-8 times).

IP - standing on all fours
1. Raise your left arm forward and right leg back - inhale; return to IP - exhale (4-6 times).

IP - kneeling
1. Sit on your heels - inhale; kneel down - exhale (6-8 times).

IP - standing, legs apart, hands on the belt
1. Take a breath; bend to the right - exhale; straighten up - inhale; standing - exhale (3-4 times in each direction).

IP - standing
1. Slow walking - breathing evenly (2 minutes).
2. Legs apart, arms along the body. Raise your arms through the front up - inhale; lower through the sides and relax the muscles - exhale (4-6 times).

Complex 2. Exercises for pregnant women (32-40th week, weak group)

IP - standing
1. Walking at a slow pace, breathing evenly (2 minutes).
2. Legs are shoulder-width apart, arms along the body. Raise your right hand up, take your left hand back - inhale; IP - exhale. Repeat the exercise, changing the direction of arm movement (3-4 times).
3. Legs wide apart, hands on the waist. Take a breath; bend to the right, raise your right hand - exhale, return to IP - inhale (3-4 times in each direction).

IP - lying on your back, legs bent, feet resting on the floor
1. Take a breath; raise the pelvis and retract the anus - exhale; return to IP - inhale, lying down - exhale.

IP - lying on your back, arms under your head, legs straight
1. Inhale, raise your legs straight - exhale; spread your legs - inhale; bring down - exhale, lower - inhale; lying down - exhale (4-6 times).

IP - lying on your side
1. Retract your right arm and leg - inhale; return to IP - exhale. Repeat the exercises first on the right, then on the left side (4-6 times).

IP - standing on all fours
1.Take a breath; bend your back up, lower your head - exhale; bend your back down, shake your head - inhale (4-6 times).

IP - standing, legs slightly apart, arms down
1. Take a breath; tilt your torso and, straightening your arms forward, stretch - exhale; return to IP - inhale; standing - exhale (4-6 times).
2. Spread your arms - inhale, return to IP - exhale (4-6 times).

IP - standing
1. Walk slowly, breathing evenly (2 minutes).
2. Alternately shaking relaxed arms and legs, breathing evenly (1 min).

Complex 3. For pregnancy up to 16 weeks

1. Walk in cross steps for 1-2 minutes. Hands on your belt, keep your body straight, don’t lower your head. Breathing is uniform
2. Starting position (i.p.) - standing, legs together, arms along the body.
Move your arms to the sides and at the same time put your leg back on your toes, bend over - inhale. Return to i. p. - exhale. Repeat alternately for each leg 3 times.
3. I. p. - standing, legs wider than shoulders, arms to the sides. Turning your torso to the right, touch the toe of your right foot with your left hand - inhale. Return to i. p. - exhale. Don't bend your knees. Repeat alternately 2-3 times.
4. I. p. - standing, feet shoulder-width apart, hands on the belt. Perform alternating bends of the body with raising the arm above the head - inhale. Return to i. p. - exhale. Repeat 3-4 times for each hand.
5. I. p. - standing, feet shoulder-width apart, hands on the belt. Rotate your torso, keeping your pelvis motionless. Do not throw your head back. Breathing is voluntary. Repeat alternately in one direction and the other 3-4 times.
6. I. p. - standing, legs together, hands on the belt. Pull your elbows back and bend slightly - inhale, squat, arms forward - exhale. Return to i. n. Repeat 3-4 times. 7. I. p. - standing, legs together, hands on the belt. Rising on your toes, move your arms to the sides - inhale, squat, arms forward - exhale. Return to i. n. Repeat 3-4 times.
8. I. p. - standing, arms along the body.
Alternately raise your straight legs to the sides, while simultaneously performing swinging movements with your arms - inhale. Return to i. p. - exhale. Repeat for each leg 3-4 times.
9. I. p. - sitting on the floor, legs bent at the knees, arms supported behind.
Bring your knees together, contract the muscles of the perineum and retract the anus - inhale. Spread your knees and relax your muscles - exhale. Repeat 4 to 6 times.
10. I. p. - lying on your back, feet shoulder-width apart, arms to the sides. Turn your torso to the right and at the end of the turn try to touch the palms of your outstretched arms in front of you - inhale. Return to i. p. - exhale. Do the same to the left. Repeat alternately in one direction and the other 3-4 times.
11. I. p. - lying on your back, legs together, arms to the sides. Turn your torso to the right, touch the palm of your right hand with your left straight leg - inhale. Return to i. p. - exhale. Repeat alternately for each leg 2-3 times.
12. I. p. - lying on your back, arms along the body. Alternately raise and lower straight legs. Raise your leg - inhale, lower it - exhale. Repeat for each leg 5-6 times.
13. I. p. - lying on your back, legs bent at the knees, and hands at the elbows.
Raise your pelvis - inhale, lower yourself onto your back - exhale. Repeat 4 to 6 times.
14. I. p. - lying on the right side, one hand under the head, the other on the floor in front of the chest.
Raise your left leg straight, raise your right leg towards it - inhale. Repeat 2-3 times on each side.
15. I. p. - standing on all fours.
Raise your right leg and left arm up, bend over - inhale. Return to i. p. - exhale. Repeat alternately 3-4 times.
16. I. p. - kneeling, knees turned, hands on the belt. Inhale. Sit down, arms forward - exhale. Return to i. p. - inhale. Repeat 3-4 times.
17. Walk at a normal pace for 1-2 minutes. Breathe deeply and rhythmically.

Complex 4. For pregnancy periods from 17 to 31 weeks

1. Walk at a normal pace on the outer edge of the foot for 1-2 minutes. Keep your body straight, do not lower your head. Breathing is uniform.
2. I. p. - standing, legs together. Take a stick and hold it by the ends with your lowered hands.
Place your right foot back on your toes, place the stick on your shoulder blades - inhale. Return to i. p. - exhale. Repeat alternately 3-4 times.
3. I. p. - legs wider than shoulders, both hands rest on a vertical stick.
Bend your legs one by one, keeping your torso straight. Breathing is voluntary. Repeat 3-4 times.
4. I. p. - standing, feet shoulder-width apart, holding the stick by the ends in your lowered hands.
Without lowering the ends of the stick, lift it behind your left shoulder with straight arms (the right end is higher, the left end is lower), while simultaneously turning your head to the left - inhale. Move the stick over your right shoulder and down, turning your head to the right - exhale. Repeat alternately 2-3 times.
5. I. p. - standing, feet shoulder-width apart. Both hands rest on a vertical stick.
Rotate your pelvis, keep your torso straight, do not lower your head. Breathing is voluntary. Repeat 5-6 times in each direction.
6. I. p. - standing, feet shoulder-width apart, hold the stick by the ends in straight hands at chest level.
Turn your torso and head to the right - inhale, stand up straight - exhale. Do the same to the left. Repeat 2-4 times in each direction.
7. I. p. - feet shoulder-width apart, the stick lies behind the back on the elbows.
Perform circular rotation of the body alternately to the right and left 2-4 times. Do not throw your head back. The pace is slow. Breathing is voluntary.
8. I. p. - legs together, the stick is held on the back of the shoulders. Perform bending of the torso, placing the leg to the side on the toe - inhale. Return to i. p. - exhale. Repeat alternately for each leg 2-4 times.
9. I. p. - standing, legs together, both hands resting on a vertical stick.
Sit down, knees to the sides - inhale. Straighten up - exhale. Repeat 2-3 times. For varicose veins, the exercise is contraindicated.
10. I. p. - lying on your back, arms to the sides. Turn on your side, put your palms together - inhale. Return to i. p. - exhale. Repeat alternately 2-3 times.
11. I. p. - lying on your back, hands on your belt.
Perform circular movements with a straight leg in the hip joint. Repeat 3-4 times with each leg. Breathing is voluntary.
12. I. p. - lying on your back, legs bent at the knees, place your right hand on your chest, your left hand on your lower abdomen. Push your stomach out when you inhale deeply and pull it in when you exhale. Repeat 4 times.
13. I. p. - lying on your back, hands on your belt. Imitate the movements of your feet when riding a bicycle. Repeat 4-5 times. Breathing is voluntary.
14. I. p. - lying on your back, arms along the body. Spread your arms to the sides - inhale. Cross your arms over your chest - exhale. Repeat 4-5 times.
15. And p. - lying on your right side, one palm under your head, the other on the floor in front of you.
Perform alternating movements with straight legs forward and backward (“scissors”). The same on the other side. Repeat 3-4 times.
16. I. p. - kneeling, arms along the body. Spread your arms to the sides - inhale. Sit to the left with support on your hands - exhale. Repeat alternately 2-3 times.
17. I. p. - kneeling, hands on the belt.
Put your leg back (half-split position), arms to the sides, bend over - inhale. Return to i. p. - exhale. Repeat alternately 2-3 times.
18. I. p. - standing straight, arms along the body. Bring your shoulder blades together - inhale. Relax, lower your head, shoulders and arms - exhale. Repeat 3-4 times.

Complex 5. From 32 weeks of pregnancy until delivery

1. Walk for 1-2 minutes with a simple ski step, hands on your belt. Breathing is uniform.
2. I. p. - sitting on a chair, legs together, hands on knees.
Spread your arms to the sides, squeezing your fingers, bend over - take a deep breath. Place your hands on your knees, bending your elbows, lower your head and shoulders, relax - exhale through your mouth, lips pursed into a tube. Repeat 4-5 times.
3. I. p. - reclining on a chair, holding the seat of the chair with his hands, legs straightened.
Raise the bent leg, straighten it, move it to the side - inhale. Return to i. p. - exhale. Do the same with the other leg. Repeat alternately for each leg 2-3 times.
4. I. p. - sitting on a chair, feet shoulder-width apart, hands on knees.
Leaning your right forearm on the back of the chair, turn your head to the right, bend over, move your straight left arm back - take a deep breath. Return to i. p., lower your head, relax - exhale. The same in the other direction. Repeat alternately 2-3 times.
5. I. p. - reclining on a chair, resting your hands on the seat, legs straightened
Perform circular movements with your legs, do not lift your toes off the floor, and spread your knees as much as possible. Repeat 4-5 times. Breathing is voluntary.
6. I. p. - sitting on a chair, legs together, hands on knees Take your right arm and leg to the side - on your toes with your head turned to the right, bend over - take a deep breath. Return to i. p., relax - exhale (lips stretched out like a tube). Same to the left. Repeat alternately in each direction 2-3 times.
7. I. p. - standing, holding the back of a chair with your hands, feet shoulder-width apart.
Without lifting your feet from the floor, alternately bend your knees (keep your torso straight). Repeat for each leg 3-4 times. Breathing is voluntary.
8. I. p. - standing, holding the back of a chair with your hands, legs together. Alternately, stand on your toes with one or the other foot, bending the knee, relaxing the leg muscles. Repeat for each leg 6-8 times. Breathing is rhythmic.
9. I. p. - standing with your back to the back of the chair and holding your hands on it, feet shoulder-width apart.
Bring your shoulder blades together, bend over - take a deep breath. Relax your head, shake your arms, crossing them in front of you, exhale (lips drawn out like a tube). Repeat 3-4 times.
10. I. p. - lying on your back, arms along the body. Squeeze your fingers with tension. bending your elbows, bend your feet towards you. Relax, return to and. n. Repeat 5-6 times. Breathing is voluntary.
11. And p. - lying on your back, legs bent at the knees, hands on your belt.
Extend your hips as much as possible - inhale. Return to i. p. - exhale. Repeat 5 times.
12. I. p. - lying on the right side, right hand under the head, left hand on the floor in front of the chest, legs straight.
Bend your left leg at the knee - inhale. Straighten and move back, touch the floor with your toe, turn your head slightly to the left - exhale. The same on the other side. Repeat 3 times on each side alternately.
13. I. p. - lying on the right side, the right hand is under the head, the left hand is along the body.
Raise your left leg up, try to touch its toe with your left hand - inhale. Return to i. p. - exhale. Repeat alternately on each side 3 times.
14. I. p. - lying on your side, legs slightly bent at the knees (taking pain relief).
Place your right hand under your head, using the palm of your left hand to perform circular stroking of the lumbosacral region. Repeat 5 times. Breathing is deep and rhythmic.
15. I. p. - lying on your back, bend your knees, pull them to your stomach, holding your knees with your hands (imitation of the position when pushing during childbirth).
Spread your legs to the sides - take a deep breath. Bend your head, chin touching your chest, and hold your breath for a few seconds. Return to i. p. - exhale through the mouth (lips drawn out like a tube). Repeat 2-4 times.
16. I. p. - standing on all fours.
Raise your right leg, turn your head to the right, bend over - take a deep breath. Lower your leg and head, arch your back up, making it round, and exhale. Repeat alternately for each leg 2-3 times.
17. I. p. - kneeling, shins spread to the sides, hands on the belt.
Spread your arms to the sides - inhale. Sit on the floor, put your hands on your knees, relax - exhale. Repeat 3-4 times.
18. Walk with a simple step for 1-2 minutes, raising your hands to your armpits - inhale, lowering them and relaxing - exhale.

If you are afraid of long sets of physical exercises or natural laziness interferes, try to overcome it by doing at least some exercises.

Women who have been involved in any kind of sports should know that pregnancy is not the most suitable period for full-fledged sports (for example, sports such as skating, tennis), which require good balance and sudden, impetuous movements. However, if you have been exercising regularly, you can continue until you feel uncomfortable. In other words, as long as your pregnancy is progressing normally, you can continue playing sports or other outdoor activities you feel confident in, including tennis, swimming, skiing, jogging or cycling.

In order to avoid injury and ensure the greatest effectiveness of exercises, follow these rules:

• Exercise regularly 3-4 times a week. Always do warm-up exercises at the beginning of classes and relaxation exercises at the end.
• Perform exercises on a hard surface. Wear comfortable, supportive shoes.
• Exercise using smooth movements, avoid jumping, jerking or exercises that involve hitting or pushing.
• When performing exercises, do not hold your breath; this may increase pressure on the lower pelvis, abdominal muscles, or cause dizziness.
• Monitor your heart rate (it should not exceed 140 beats per minute) or use the “talking test”.
• Stop the exercise if you feel pain. Your body itself will let you know that your muscles and ligaments are tense.
• * To avoid strain and fatigue, start with the easiest exercises, and then try others as your muscles strengthen. Start with a small number of repetitions, gradually increasing their number towards the end of pregnancy. You may need to reduce the intensity of your exercise.
• Monitor your calorie intake and fluid intake. Fluids should be taken before, during and after exercise to compensate for fluid loss through sweat and breathing. You can take a bottle of water with you. During pregnancy, you need to eat enough to ensure you are getting the right amount of calories.
• Avoid strength exercises in hot, humid weather or when you are sick or feverish. Body temperature should not exceed 38 °C.

When performing each exercise, you need to relax as much as possible, but this is not gymnastics, where all the muscles tense. All movements should be smooth and calm, at a slow pace. Before doing gymnastics, it is important to be in a good state of mind - talk to your child, imagine the internal state of your organs. If necessary and tired, take breaks between exercises and relax.

It is better to relax while lying on your back (if the period is short). In the second half of pregnancy, when discomfort appears when relaxing in this position, others can be recommended.

1. Pregnant woman’s pose - lying on her side, for example on the right, the right arm is extended, straight, the left is arbitrary, the right leg is extended, straight, the left is bent at the knee.

2. The child's pose helps calm the nervous system; you can give birth in it, be in contractions, pushes, and rest in between - sitting on your heels, knees spread as wide as possible to the sides. How to “fall” forward on your hands. You can rest your head on. hands or on the floor. Butt above head.

"Butterfly"- prevention of ruptures, working with the perineal tissue, stretching the tissues of the perineum and inner thigh. Starting position: spine straight, feet as close to the perineum as possible, knees as wide as possible to the sides. The body is as relaxed as possible. Imagine that your knees are the wings of a butterfly, wave them (while trying to place your knees on the floor). When performing the exercise, only the inner side of the thigh should be tense. The exercise can be performed in pairs (the husband helps hold his back and does stretching). It is better to do the butterfly several times during the day (for example, while sitting in front of the TV).

"Twisting"- aimed at improving the genitourinary, excretory and digestive systems. (Organs: kidneys, pancreas, liver, intestines, spleen, uterus, etc.) Helps strengthen the spine. Starting position - standing, back straight, feet parallel to each other, at a distance slightly narrower than shoulder width (so that you can place your foot in the middle). Turn as far as possible to the left, right, and stretch your arms in the direction of the turn.

"Healthy uterus"- aimed at improving the genitourinary system. Don’t forget that gymnastics is a kind of game; imagine the organs you are working with. Starting position - sit between your heels on the floor, knees as close to each other as possible, feet turned at an angle of 90 degrees. The exercise is performed in three stages. Stage 1 - kneeling, heels apart, slowly sit down, alternately transferring weight from one leg to the other. Stage 2 - rotation of the body in one direction. Stage 3 - lower yourself back, lean on the back of your head, bend your back, lower yourself onto your left or right shoulder.

"Sun"- aimed at strengthening the spine, improving the health of all organs. Starting position - standing straight. Mentally imagine your spine (cervical, thoracic, lumbar, coccyx). Make circular movements, as if scrolling around each vertebra, starting with the cervical (rotating your head, increasing the amplitude). Thoracic region - lower your right shoulder, then both forward, left shoulder, stretch back (strive to connect your shoulder blades). The movements should be smooth and represent a complete circle. Lumbar - hip rotation, maximum amplitude. Repeat the exercise, but from bottom to top, from the tailbone to the cervical vertebra.

"Karate"- aimed at strengthening the leg muscles and improving the health of the pelvic organs. Starting position - standing straight, legs as wide as possible, feet parallel, arms at random. Spring, slowly squat down, then up, repeat at least 3 times.

"Cow"- strengthens the muscles involved in the birth process. When performing the exercise correctly, a woman should feel heaviness in the chest area (a rush of milk), a slight tingling sensation.

This exercise is good to use instead of exhausting pumping, since excess milk flows out on its own without injuring the mammary glands. Starting position - legs wider than shoulders, lean forward and lean on your hands. Walk in this position without bending your arms and legs.

From all sports the exception is swimming - in clean and warm enough water, slowly, you can swim throughout your pregnancy.

Lightness, relaxation of the muscles and spine in the water, and stress relief come from swimming. Swimming classes during pregnancy are recommended and offered by almost all prenatal schools. And not by chance. In addition to the benefits for the woman’s body, the baby also benefits. During diving and holding the mother's breath, the child trains for hypoxia - lack of oxygen during childbirth. The physical activity of the mother during pregnancy provokes the physical development (or maturation) of the child.

If you swim in a natural body of water, you must be sure of the purity of the water. Running water is best, but it is colder than in ponds. After swimming, do not forget to wash yourself (warm, boiled water with chamomile infusion).

Here are some exercises to help you prepare for childbirth.

"Starfish". Go into waist-deep water. Take a full breath and, holding your breath, lie down on the water, spreading your legs and arms to the sides. Stay in this position for as long as possible. Complete the exercise by kneeling and exhaling smoothly. Repeat 2-3 times.

"Float". Go into waist-deep water. Take a full breath, hold your breath and lie face down on the water. Lying on the water, tuck your legs under you, supporting them with your hands. Try to hold your breath as long as possible. It’s like you’re doing a “butterfly” exercise, “floating” in the water. Complete the exercise by lowering yourself to your feet and exhaling smoothly. Repeat 2-3 times.

"Sea Gate". If you come to swim with your husband or friends, ask them to stand one after another, with their legs spread wide apart, thus forming a “corridor”. Take in more air, dive and swim through this corridor from beginning to end.

It is very good to swim with fins, dive with a mask and snorkel, just lie on the water, relaxing.

Therapeutic exercise during pregnancy. Exercise therapy

Pregnancy causes changes in all body systems: nervous, cardiovascular, respiratory, digestive and others.

In the first half of pregnancy, there may be symptoms of toxicosis with nausea, vomiting, and perversion of taste.