Gymnastics for pregnant women in the 3rd trimester

The third trimester of pregnancy can not be called easy. Every day it becomes more difficult for a woman to carry her baby, which is already difficult to call crumbs. And many people mistakenly believe that this period is better to spend on the couch. Proper exercise will help not only feel better, but also contribute to the preparation for childbirth.

AT third trimester that starts from the 27th week of pregnancy and lasts until the birth, all organs and systems of the female body work in the mode of maximum load. Preparation for childbirth is underway, and as part of this internal preparatory work, the state of the muscles changes, the pelvic bones soften and slightly diverge, the woman's hormones change. With the growth of the abdomen changing the center of gravity, which creates an increased load on the spine and legs. After 32 weeks of gestation, the large uterus props up the diaphragm, due to which the ribs hurt and it becomes difficult to take a deep breath.

The pressure of the uterus on all internal organs is perceptible: the bladder in a squeezed state causes a woman to visit the toilet more often, the squeezed bowel “rebels” with constipation, and the stomach with heartburn.

At the same time, the processes that a woman practically does not feel can pass in the body - the cervix prepares for childbirth, gradually smoothing out under the influence of hormones, shortening, changing the state of the myometrium (uterine tissue), mammary glands. The fruit is actively gaining weight.

Gymnastics for a person is very useful, everyone knows about it, even small children. But one thing is a hypothetical benefit, and another is knowing how exactly physical exercise affects the state of the future mother in the last third of the baby’s term of bearing:

• blood circulation is improved, which reduces the risk hemorrhoids, varicose veins, as well as hypoxia of the fetus, because with the normal circulation of the mother and the fetus receives more oxygen;
• muscles of the back, legs, and abdomen become more elastic, which makes it easier to endure the last weeks of pregnancy, and also contributes to easier childbirth;
• the cervix ripens faster and prepares better for generic disclosure;
• the postpartum period in women who did gymnastics during pregnancy is easier, they quickly return to the pregenerative forms and weight;
• physical activity improves intestinal motility, which helps prevent constipation and the occurrence or aggravation of such an unpleasant problem of late pregnancy as hemorrhoids;
• adequate exercise helps fight off insomnia the third trimester, which, according to statistics, up to 70% of expectant mothers complain;
• regular gymnastics allows you to reduce swelling, reduces physiological (natural) pain. In addition to all of the above, gymnastics in the third trimester helps control weight gain.

With all the obvious benefits of physical activity for future mothers exist situations in which gymnastics in the 3rd trimester is not recommended:

• state of preeclampsia - pronounced swelling, abnormal weight gain, high pressure, the presence of protein in the urine;
• Pathological location of the "children's place" - low placenta, its full or partial presentation;
• hypertonicity of the uterus myometrium;
• chronic pathologies of the kidneys and cardiovascular system in the expectant mother;
• any deterioration of the woman’s well-being - from temporary indisposition due to intestinal disorder to the acute stage of a cold (viral) disease;
• the presence of obstetric pessary or superimposed surgical sutures on the cervix.

In the third trimester of pregnancy, the abdomen reaches its maximum size, and, of course, all types of physical activity, which imply the tension of the abdominal muscles, are strictly prohibited. You can not do exercises in the prone position, and posture on the back is forbidden, since the heavy and large uterus can squeeze the inferior vena cava and aorta, causing aorto-caval compression, which can result in tragedy for the woman and child.

Because of the large abdomen, women no longer see their legs, and therefore there are big risks of falling and getting injured. A large amount of blood circulating in the body can lead to dizziness, an attack of weakness, fainting.

Therefore, in the third trimester is strictly prohibited:

• weight training; weight lifting;
• training on simulators;
• any jumps, including jumps into the water;
• load on abdominal muscles;
• exercise in an unstable position with the need for balance and the risks of losing balance and falling;
• run.

It is possible with the permission of the doctor:

• do gymnastics at home;
• To do yoga;
• perform exercises on fitball;
• do pilates;
• attend aqua aerobics and swim.

The most important rule that a woman should learn in late pregnancy is no intensive exercise. Only a smooth and neat, unhurried exercise is a guarantee of security, and now you need to think about it first.

You must follow the basic rules of employment in this period of pregnancy.

• If you feel unwell during exercise, you should immediately stop exercising, take a rest, and if necessary, consult a doctor.
• Given the size of the abdomen and clumsiness, you should not do exercises that require the active involvement of the muscles of the back and lower limbs.
• The most effective in the third trimester exercises for the pelvic and pectoral muscles.
• The best time to practice is morning and afternoon. It is not recommended to do exercises in the evening, as this can lead to over-stimulation of the nervous system, leading to insomnia. But breathing exercises for evening time is very good, if used separately from exercise.

Additional support will provide a antenatal bandage. It will help reduce the load on the back, legs, make classes more comfortable.

Be sure to monitor your own heart rate while doing gymnastic exercises. This may require a pulse meter.

A woman can choose any of the many existing physical education programs for pregnant women. We have made a selection of the most effective and simple exercises that are easy to do at home without overpaying for the services of an instructor.

Warm-up should begin any charge. Proper warm-up allows you to prepare the muscles for the upcoming exercises. Warming up in the third trimester should include the following.

• Raising the arms and following them upwards, followed by relaxation. Do not throw up your hands too sharply - this can lead to poor circulation.
• Leaning your hands to the sides and smacking them to the right and left, followed by relaxation.
• The rotation of the arms and legs in a circle - from the hands to the shoulder and from the feet to the knee.

In the warm-up, start walking on the spot for 2-3 minutes, light shallow bends without bending forward, backward and sideways, make circular movements with your head to the sides.

Having completed the warm-up, you need to relax a bit, restore your breath and gradually move on to exercises, starting with simple ones and ending with complex ones.

The main complex includes exercises to maintain the tone of the muscles of the pelvic floor, lower back, back and legs.

• "Cat". A woman takes a pose on the floor with support on her arms and knees. First, the back flexes in the lower back - inhale, then the back is “rounded”, the head goes down - exhalation is done. The exercise is repeated several times.
• "Vane". This exercise can be done both standing and sitting on the floor. Hands are fixed on the back of the head, elbows as much as possible combine in front of the face. On a deep breath, the woman spreads her elbows to the sides, and on a slow and smooth exhalation, the elbows are brought together, returned to their original position.
• "Bell". Legs shoulder-width apart, arms fixed at the waist. A woman bends her knees slightly, moves her pelvis to the sides, back and forth. You can write out the hips eight, but with a reasonable, gentle amplitude.
• "Butterfly". Position - sitting on the floor. A woman should rest her hands on the floor behind as she is comfortable. From this position, the body turns to the side, slightly spreading its arms to the side.
• "Sprinter". This exercise is very similar to the position of the sprinter before the start. Woman falls on all fours. He takes a quiet breath, and on the exhale slowly sits on his heels, leaving his hands resting on the floor. Inhaling, she again takes the pose on all fours.
• Exercises on fitball. Such exercises in the third trimester help to reduce the load on the back and normalize the condition, reduce back pain and pain in the diverging ribs. Basically, the exercises are performed sitting on the ball. Describe circles and “eights” with your pelvis, sitting comfortably on the gym ball. Do not forget to stretch your arms forward to maintain balance.

Complete gymnastics with several yoga asanas. For the third trimester, only those postures that imply training the muscles of the pelvis and legs are ideal. If earlier a future mother has never practiced yoga, then it is advisable to get at least one specialist consultation. Use the following poses.

• Take a sitting position on the floor, bend your knees and spread to the sides so that the inside of your knees is turned to the floor (W-shaped). Tighten the feet to the buttocks, gently and gently and return them to their place.
• Sitting on the floor, keep your legs together. Try to keep your back straight, your neck straight. After holding yourself in the “string” state, give yourself a few minutes to relax and repeat the reception.

A set of exercises proposed by an American gynecologist of German origin, Arnold Kegel, helps prepare pelvic floor muscles for childbirth.This will avoid tearing and birth trauma, will make the genital tract more elastic. Exercises are not suitable for pregnant women with the threat of premature birth, with an established pessary and other complications of pregnancy.

Among the exercises described by Arnold Keleghem, in the third trimester, special attention should be paid to those techniques that allow you to train the ligaments and muscles of the pelvis, strengthen the muscles of the vagina:

• strain and relax the muscles of the perineum, with each subsequent approach increase the time of tension compared with the time of relaxation;
• alternately strain and relax the muscles of the anus and vagina;
• sit on the floor, cross your legs and slightly tighter on inhaling, relaxing, exhale;
• occupy the prone position on a hard surface and slightly raise the pelvis simultaneously with the tension of the muscles of the perineum.

Respiratory gymnastics in the third trimester can be used as a separate type of training, and perform in conjunction with other types of exercise. There are no contraindications for breathing exercises, the only category of women who need to consult a doctor before starting classes is women with asthma.

Breathing practices will help a woman not only ease the last weeks of gestation, but also help in childbirth - intensive, proper breathing stimulates the production of serotonin, which has a natural anesthetic effect.

What tricks can you practice? Yes, almost all that are included in the program of teaching behavior in childbirth.

• Dog breath. Frequent shallow inhalations and exhalations with open mouth. And inhale and exhale preferably with mouth and nose.
• Long breaths and smooth long exhalations. Inhale at the expense of 1-2-3-4, and exhale at the expense of 1-2-3-4-5-6. Then, in childbirth, such breathing will naturally help to relieve contractions. In the meantime, you can apply the exercises for training bouts, if such are the place to be.
• Put out the candle. Imagine a lit candle in front of your face. Take a deep breath and quickly through the mouth in short portions push the air out as if you were extinguishing one or more candles.

In every maternity clinic, there is a school for expectant mothers, where you can get free breathing exercises and coordinate the workload with the gynecologist and therapist.

For every pregnant woman, the level of load is needed individually. There is no exercise that would be useful for two different women. Therefore, it is worthwhile to choose such a complex for yourself, fulfilling which woman will feel as comfortable as possible. If the exercise is unpleasant, be it three times useful, you should not do it.

• If the exercises are easy and easy, the woman is in good physical shape, she still should not complicate and burden them with additional load. The line between acceptable and unacceptable is too thin.
• The desire to experiment is commendable, but not in the last trimester of pregnancy. Do not use exercises that are not consistent with your doctor and did not receive approval from him.
• Gymnastics is very useful in the open air, on the street, if you have a private house, and outside it is summer. If there are winter days, you have a regular apartment in a high-rise building and there is no balcony, do exercises in a well-ventilated room so that the body gets as much oxygen as possible during exercise.
• When composing your own training program, always remember that the load should be proportional: the proportion of warm-ups in the total lesson time is 15%, for basic exercises they take about half of the charging time, Kegel exercises - 15%, but not more than 5 minutes at a time, and the rest of the time with a clear conscience, you can devote to yoga asanas and breathing practices.

Do not forget about the need to keep your body in good shape throughout the day. Morning exercise, even if it is done according to all the rules, will not be particularly useful if the woman spends the rest of the day on the couch with a box of cookies. Try to distribute the load so that there is time for walking on foot, on household chores, on other activities that will be fun and will be useful for the woman and her family.

If the woman’s program includes swimming, remember that the second half of the third trimester is not the best time to visit the pool. Absolutely unnoticed, at any moment a mucus plug closing the cervical canal can come off, and then neither the baths, nor the reservoirs, nor the pool will be shown - the probability of infection penetrating into the uterus increases.

Exercises for pregnant women in the third trimester, see the following video.