Exercise recommendations during pregnancy

Exercise recommendations during pregnancy

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If you do sports before pregnancy, you should continue. Exercise during pregnancy is important for you to be fit. If you are not physically active before pregnancy, ask your doctor about antenatal exercise at the first visit. You should rest when you get tired while exercising, pay attention to safety precautions and avoid overheating.

Some changes in the mother's body caused by pregnancy:

1. The uterus growing in the abdomen gradually restricts the mother's respiratory capacity.
2. During pregnancy, an extra load is placed on the heart due to the increased blood volume.
3. The expectant abdomen of the expectant mother changes the balance center of the body due to gravity and causes more strain on the back muscles. Appropriate exercises during pregnancy, as well as strengthening the back muscles of the pregnant, provides physical and mental fitness. It also prevents excessive weight gain. The self-confidence and feeling of well-being of the sport contributes to the comfortable birth.

The most suitable exercises for pregnant women:

Walking, climbing stairs, swimming, yoga, exercise bike and walking band. While doing all of this, you should avoid overloading yourself, especially in recent months, overloading joints such as knees and ankles.

Things to consider during exercise;
* The duration of the exercise should not exceed 20 minutes,
* 4 days a week is enough to exercise,
* Set your tempo to not exceed 140 beats per minute,
* Avoid sudden and harsh movements,
* Reduce the exercise tempo you do before pregnancy by 25-30 percent,
* Pool or bath temperature should not exceed 30-35 degrees.

Avoiding heavy exercise during your pregnancy will benefit you and your baby. Heavy exercise can have some negative consequences on the mother and baby:
* During exercise, heat is generated from the muscles in our body, which causes an increase in the central temperature of the body. Excessive increases in body central temperature have been shown to cause developmental disorders in the early stages of pregnancy (50 days after the last menstrual period, 25-27 days after fertilization) by animal experiments.
* Oxygen demand in tissues increases suddenly while exercising. In the meantime, oxygenated blood is primarily pumped to the vital organs such as the heart, brain and kidney by the circulatory system. The uterus that provides blood to the baby in the womb is not one of these priority organs. For this reason, heavy exercises cause less oxygen to go to the baby.
* Heavy exercise, blood sugar in pregnancy leads to a drop, the baby's nutrition in the womb adversely affects.

Conditions where exercise during pregnancy is prohibited

1. Patients with heart failure and heart muscle disease,
2. Acute infection,
3. Those with vaginal bleeding,
4. Pregnant women diagnosed with growth retardation in the womb,
5. Pregnant women with severe blood mismatch,
6. Those diagnosed with fetal distress (pregnant women without adequate oxygen to their baby).

Relaxation And Breath Awareness

These two techniques are helpful methods for the mother during the birth. Reduces pain and relaxes your body. The uterus works more effectively, preserves your energy and you feel less tired; With deep and comfortable breathing, you and your baby get more oxygen, and you can deal with stress more easily…

Learning to relax

To relax, you should learn how to recognize physical tension and consciously relax your muscles. Releasing yourself brings not only physical relaxation, but also emotional calmness.
Perform the following method once or twice a day for 10 minutes. Your partner will understand this technique. First of all, lie in a quiet room and be guided. You should be very comfortable with pillows that support all your body curves: Squeeze your right hand and stretch your arm muscles up to your shoulder. Then stop the regression and exhale slowly. Feel your arm relaxed and realize how breathing relaxes you. Every time you exhale, relax. Do this with the left hand and arm, then the right foot and leg, and finally the left foot and leg. To prevent cramping during tension, pull your foot up the wrist and keep your knee straight.
Raise your shoulders towards your ears Notice how stretched you are and exhale while you relax.
Tighten the muscles around your genitals and anus and tighten your muscles and hips. Loosen by exhaling.
Tighten your face and chin, stretch your face and head muscles and relax by breathing. Once you understand the difference between stretched muscle and loose muscle, perform these steps without stretching the muscles. Simply loosen the tension in all your muscles and let it down. Feel your body getting heavier or light. Work in this position in the positions you want to be in the first stage of labor.

Breath Awareness

Breathing reduces tension during labor and helps your body relax. Slow breathing relaxes your body. Breathe deeply and slowly. As you exhale, quickly blow out the tension inside us. During early contractions, relax by breathing normally. Continue breathing as deeply and slowly as possible when it is difficult to relax with normal breathing during the first stage of labor. As your contractions become more severe, your breathing becomes faster, but you slow down.

Breathing techniques:

1. Slow speed: Half of your normal speed, breathe slowly and loosely through the nose, give by mouth.
2. At changed speed: Accelerate breathing when contractions are most severe, not more than twice your normal speed. Breathe slowly when contractions are reduced.
3. At regular speed: make a blow after 1-5 slightly equal breaths and then repeat.
4. Early urge to push: Breathe in candle blowing style.
5. Breathing for pushing: After two deep breaths, push your baby down while the chin is breathing through the closed walls, based on the chest. Take a quick breath and repeat. Perform 3 pushes per contraction.

Antenatal Exercises

Abdominal, pelvic floor and back muscles work more than normal during pregnancy and delivery. Antenatal exercises strengthen these muscles. Exercise slowly and lightly. Rest each time and don't force it. Perform each exercise 2-3 times, then increase to 6. Apply 1 or 2 times a day. Antenatal exercises do not cause pain.

Exercise for abdominal muscles

Hip curling: With your head on your back, knees curled up on the pillow, the soles of the feet lie down on the floor. Put two or three pillows under the head and shoulder as the uterus grows. Put your hands on your stomach and feel the muscles contract. Tighten the abdominal muscles while breathing, slide your back to the ground, and squeeze your hips. In this way, stop for 6 seconds and relax. Feel your hip rolling back as you straighten your back. Do this exercise in different positions; lying on the side, with the knee in the elbow position, sitting on a chair or standing. Raise and lower the knees: Lie on your back, keep your waist in the air. Pull one knee towards your chest, then lift the other one and hold it for 6 seconds. Gently put one foot down. Don't hold your breath. Keep your waist off the floor. Flat bending: Lie on your back. Put your hands on your stomach. Lift your head and shoulder forward while exhaling. Hold for 6 seconds and then lean back. Unwind.
Isometric abdominal exercise: Do not perform this exercise if your abdominal muscles are separated. Sit on the chair with your back and feet supported. Press the inside of your left knee with your right palm. Don't move your knee. Hold for seconds and feel your abdominal muscles stretched. Relax slowly, do the same by pushing your right knee with your left hand.

Exercise for pelvic floor muscles:

The pelvic floor muscles support the internal organs and form the lower part of the pelvis. The following exercises prevent us from losing urine when we cough or laugh. Reach your head and shoulder with pillows. Your knees should be separated and slightly divided, with soles on the floor. Muscle around the vagina and anus and pull up. Hold and relax slowly. Feel the relaxed state of the muscles around the vagina as you relax. It is important to relax in this way in the second stage of labor. After doing this in bed, do it while sitting and standing. While applying for a few seconds at first, slowly try to contract for 6 seconds.

Back movement exercise:

This exercise reduces pain, stiffness and pelvic discomfort in your lower back. Stand in the knee-elbow position. While flexing your waist up, tighten your abdominal muscles and relax until your waist is flat.

Posture control:

Because the ligaments are soft and your muscles are weak, you may have back problems after pregnancy and childbirth. Ensuring good posture requires practice. Chin inside, shoulders sit loose, standing upright, walk upright. Be aware of the curvature behind your waist and pull the hip slightly forward. When standing, your knees should be straight, not backwards. Wear low-heeled shoes. You should support your waist while sitting. Do not lift anything heavy; Stretching exercises increase the range of motion in your joints, relax you, get to know your body and perform positions that you will feel comfortable during labor. You can start stretching exercises at any time during pregnancy. Try to keep each position as long as possible. Slowly increase the time until hold 2-3 minutes.

Calf Stretching: With your face facing the wall, one foot in front of the other, stretch your arms towards the wall. Place the upper part of your body against the wall and place your head on your hands. Bend your front knee so that your back leg takes all your weight. Hold for one minute and then replace the leg.
Shoulder flip: Sit back with legs crossed against the wall. Place your fingers on your shoulders and draw circles backwards with your elbow. Stretch your arm over your head, stretch your upper back and relieve the pressure under your chest.
Leg stretching: Sit upright, spread your legs, knees straight and hands tied behind you. Gently lean forward towards your right knee. Hold on for a minute, come back and lean on your left leg.
Butterfly sitting: Sit upright, your soles are stuck together and close to your body. Grasp your hands and feet, gently push your knees to the floor. Stay in this position for a while, then relax and repeat the movement.
Japanese sitting: Kneel down on your knees as far away from each other as possible. Lean your butt forward from the hip without lifting your butt. When your hands or elbow touch the ground, you feel the tension in the groin.
Squatting: At first you may have to hold onto something for support. Put a few books under your buttocks and reduce them one by one as your squat develops. Crouch against the wall to support your waist. You can also squat by placing a hard cushion under your heels. Crouching without support is as follows: Your feet are 1 meter apart and your waist is upright. Join your hands and separate your elbows and knees. Just hold on like that for a few minutes.

Kegel Exercise in Pregnancy

Pregnant women can voluntarily run and work out the muscle group that forms the base of the pelvis. The basic principle in Kegel exercise is to relax and relax this muscle group for 3 seconds. Day to day this time can be extended up to 20 seconds. For easy understanding, this exercise can be described as the movement of holding your urine while you are flushing. These exercises increase the strength and elasticity of the muscles forming the pelvic floor. This exercise should be repeated 15 times for three seconds at each training session. It is ideal to have at least six sessions a day.

These exercises;
* Facilitates birth,
* Reduces the risk of possible ruptures during labor,
* Prevents sagging of reproductive organs in the pelvis,
* Possible stress caused by birth eliminates the possibility of urinary incontinence.

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