Exercise is very important for pregnant women, to keep getting a healthy and fit body (with pregnancy exercise). However, the exercises carried out must also be in accordance with physical changes. Proper exercise during pregnancy is a pregnancy exercise.
Pregnant gymnastics usually starts during pregnancy into the third trimester, which is around the age of 28-30 weeks of pregnancy. In addition to maintaining fitness, pregnancy exercise is also needed to improve the physical and mental readiness of the prospective mother during the birth process. Here are some goals of pregnancy training:
1. Mastering breathing techniques.
Breathing exercises are very useful for getting oxygen, while breathing techniques are trained so that the mother is ready to face labor.
2. Strengthen muscle elasticity.
Strengthen and maintain the elasticity of the muscles of the abdominal wall, so as to prevent or overcome complaints of pain in the buttocks, in the lower abdomen and complaints of hemorrhoids.
3. Reduce complaints.
Train body posture during pregnancy so as to reduce complaints arising from changes in body shape.
4. Relax training.
The relaxation process will be perfect by doing contraction and relaxation exercises that are needed to overcome tension or pain during labor.
5. Avoid difficulties.
This exercise helps labor so that the mother can give birth without difficulty, and keep the mother and baby healthy after giving birth. Here are some instructions for doing pregnancy exercises:
Leg Muscle Exercise
1. Sit with your knees straight, your body resting on your arms placed behind your buttocks.
2. Hold both feet with your knees pressing against the mattress. Then lower your feet with his fingers. Repeat several times.
3. Expose both feet to each other with your knees facing up, back to their original position. Repeat several times.
3. Both feet are moved downwards, then open movements to the side, upright, backward, and so on.
4. Both feet open from top to side, lower them, face them, return to their original position, and so on.
Purpose: Streamline blood circulation in the legs and prevent swelling of the ankles.
Breathing exercises
1. Abdominal breathing
- Sleep on your back with one pillow, both knees bent and opened about 20 cm.
- Place both palms in the stomach around the center as a stimulus. Exhale from the mouth (inflatable) while the hand presses the stomach inward.
- Inhale from the nose with your mouth closed, the stomach expands pushing both hands up. Note that respiratory movements are performed with the abdomen (so that the chest does not participate in deflated flowers).
Purpose: Relax the abdominal wall so that it is easily examined by a doctor / midwife.
2. Inhaling ribs
- Sleep on your back (as in abdominal breathing), place both hands in a closed position on the rib cage as a stimulus.
- Breathe as in abdominal breathing, with the exception of the hand pressing the ribs inward and the bulging ribs pushing both hands outwards.
Purpose: Get as much oxygen as possible.
3. Chest breath
- Sleep on your back (as in abdominal breathing), place both hands on the upper chest.
- Remove your breath from the mouth (puff) with your hand pressing the chest inward.
- Inhale from the mouth with your mouth open, chest expands pushing two hands up.
Purpose: Reduce pain during labor.
4. Respiratory breathing (short and fast)
This breathing resembles chest breathing, except that the breathing rhythm is faster with the breathing movement stopped halfway (breathing is not too deep, only short).
All of the above breathing exercises must be done six times a day, in the morning after waking up and at night before going to bed.
Pelvic Muscle Training
1. Sleep supine, knees bent.
2. Place both hands on the side of the body. Bend your head and wrinkle your buttocks until they lift the bed.
3. Squeeze the stomach until the back presses on the mattress. Feel the pelvic bone protrusion move backwards.
