Exercise therapy complex for pregnant women. Exercise therapy - gymnastics for pregnant women

Having learned about pregnancy, a woman changes her habits and rhythm of life, trying to protect her baby. Many pregnant women mistakenly believe that physical activity in an “interesting” position is contraindicated, as it can harm their health and pose a risk of pregnancy. This is not entirely true. Physical therapy exercises, as well as breathing exercises, help women stay in excellent physical shape, facilitate the birth process, have a positive effect on the development of the fetus, and at the time of birth the baby will be more active. Therapeutic exercise (physical therapy) for pregnant women includes simple exercises, the purpose of which is to improve the condition of the expectant mother and solve certain problems associated with her health. Let's look at the most effective exercise therapy and breathing exercises by trimester.

Therapeutic exercise during pregnancy. What are the benefits of therapeutic exercises for pregnant women?

Therapeutic exercise during pregnancy is useful both for the woman herself, helping her body prepare for childbirth, as well as ensuring the normal course of pregnancy, and for the fetus. Regular physical activity, designed specifically for expectant mothers, helps strengthen all the muscles of the body, maintain flexibility and allows you to feel active throughout your pregnancy. Thanks to strong and strong muscles of the abdomen, back, and legs, childbirth will be much easier, and you can return to your former slim figure after the birth of the baby in the shortest possible time. It was noticed that in women in labor who regularly engaged in exercise therapy during pregnancy, childbirth proceeds quickly and safely, with a minimum number of perineal ruptures, and the postpartum period proceeds favorably.

In the case when a pregnant woman completely deprives herself of physical activity and moves little, manifestations of such unpleasant pregnancy companions as lumbar pain, general weakness and malaise, and irritability are possible. Physical inactivity leads to excess weight gain, gastrointestinal dysfunction (constipation), and contributes to weak labor.
Excessive exercise and intense sports are also dangerous for pregnant women. With increased physical activity, changes occur in many systems and organs of a woman, which adversely affect the development of the fetus.
The main principle of physical therapy is a balanced set of exercises that will help not only strengthen muscles, but also improve the functioning of the nervous, cardiovascular, and endocrine systems, lift your mood and give vital energy.

Benefits of exercise during pregnancy:

Childbirth takes place much faster and with virtually no complications.
The body recovers faster after the birth of the baby.
A pregnant woman is less likely to experience malaise and nausea in the morning.
Durable muscle corset.
The risk of bone fractures (osteoprosis), joint dislocations, and sprains is reduced.
Maintaining beautiful, healthy posture, reducing lumbar pain.
The pelvic floor muscles are ready for the upcoming birth.
The risk of varicose veins and swelling is reduced.
Blood pressure is normalized.
Shortness of breath disappears.
Sleep is normalized.
Increases vitality and tone.

It should be remembered that you can start physical education only if your pregnancy is progressing normally, without complications. A pregnant woman must obtain permission from a gynecologist managing the pregnancy, who will determine whether there is a risk from physical exercise to the health of the pregnant woman and the fetus.

Contraindications to physical therapy during pregnancy

Physical activity is contraindicated if a pregnant woman has the following diseases or complications during pregnancy:

inflammatory and infectious diseases and inflammation of internal organs;
tuberculosis in a destructive and progressive form;
diseases of the female genital organs;
severe toxicosis in early and late stages;
risk of miscarriage;
placenta previa;
polyhydramnios;
uterine bleeding;
high blood pressure, circulatory system disorder.

When can you start physical therapy exercises during pregnancy?

It is necessary to start exercise therapy only in the absence of contraindications and only after consultation with a gynecologist. If there are no contraindications to exercise therapy, you can exercise at home, or in special groups under the guidance of an instructor who will select a load appropriate to the woman’s age, physical fitness, and stage of pregnancy.

It is more effective to conduct classes in the morning, one hour after the morning meal. In the first days, you should devote no more than 15 minutes to physical education, then you can gradually increase the time to 30-45 minutes.
When performing physical exercises, you must adhere to the following recommendations:

Don't try difficult exercises right away. Start the complex with simple exercises that are accessible to you, especially if you have not previously engaged in physical activity. Later, when the muscles get used to the load, make the exercises more difficult.
Try to load all muscle groups.
Watch the rhythm of your breathing, it should be measured and calm.

Physical therapy during pregnancy for the first trimester

The first trimester is an important period in fetal development, when vital organs are formed. Excessive stress on the abdominal muscles is undesirable, as it can provoke rejection of the embryo from the uterus. Exercises in the first trimester should be the simplest, the main emphasis should be on strengthening and developing the muscles of the legs, hips, and chest. Let's look at a few simple, effective exercises for the 1st trimester; to perform them you will need a chair with a high back that helps maintain balance.

Lean your hands against the back of the chair and slowly squat shallowly, try to spread your knees to the sides as far as possible, the number of repetitions is up to 6-8 times.
Bring your hands together at chest level (can be done while sitting on a chair or standing). Squeeze your palms forcefully, sharply, so that you feel the tension in the chest muscles. The number of repetitions is from 15 to 20 times. The exercise strengthens the pectoral muscles and improves the shape of the breasts, helping to maintain beautiful breasts after breastfeeding.
In a standing position, rest your hands on the back of the chair, place your feet shoulder-width apart. Cross your left leg forward, then move it sideways and back. Return to the starting position. Repeat the same movement for your right leg. This exercise strengthens the oblique abdominal muscles well, is an excellent prevention of cellulite and stretch marks on the body, and prepares the abdominal muscles for childbirth.
Stand straight with your feet shoulder-width apart, knees slightly bent. Perform slow rotations of the pelvis alternately to the left and right sides, the number of repetitions is 6-8 times for each leg.
While standing or sitting, move your feet in a circular motion. The number of spins is unlimited, as long as you want. Exercise helps strengthen the calf muscles, prevents cramps and varicose veins. It is especially recommended for pregnant women who spend a lot of time sitting and walk little.

Physical therapy during pregnancy for the second trimester

The second trimester is considered a calm period for the mother and safe for the fetus; the expectant mother’s well-being stabilizes and her body is ready for moderate, reasonable stress.

After a short warm-up - walking in place (1-2 minutes), stand up straight, place your feet shoulder-width apart. As you exhale, do a deep squat, trying not to lift your heels off the floor. To maintain balance, you can lean on the back of a chair. After sitting down, hold your breath for 5 seconds, while tightening the muscles of your thighs, buttocks and perineum. Retract your anus without straining your stomach. Exhale and return to the starting position. Repeat up to 5 times.
Lie on your side, resting on one hand, the other hand in front of you. Swing your leg back and forth without touching the floor. Repeat 7-8 times. Do the exercise for both legs.
Take the same position, lying on your side. First perform a large upward swing with your leg, then springy, frequent swings. Alternately changing legs. Number of repetitions 6-8 times.
Lie on your back, bend your knees, keep your feet together and your shoulder blades pressed to the floor. Very slowly, without making sudden jerks, lift your pelvis, leaning on your legs and shoulder blades, helping yourself with your hands. Hold the body position for a few seconds, return to the starting position. Number of repetitions up to 6 times. You can complicate the exercise a little and raise your pelvis, leaning on only one leg, while the second leg should lie bent on the knee of the supporting leg.
Lying on your back, pressing your shoulder blades and feet to the floor, as in the previous exercise, lift your pelvis and swing it from side to side, imitating a pendulum.
Sit on the floor, spread your legs to the sides. As you exhale, try to reach your left foot with your right hand, and as you inhale, return to the starting position. Repeat the action for the other leg, the number of repetitions is from 4 to 6 times.

Therapeutic exercises during pregnancy for the third trimester

In the 3rd trimester, women are not recommended to carry heavy loads due to their growing belly. Expectant mothers become less flexible and agile. Perform the exercises smoothly, without haste. The following exercises are useful in the 3rd trimester:

Mountain pose. Stand up and bend your knees slightly, squeezing your tailbone. Inhaling, stretch your arms up, and exhaling, fold your arms in the chest area, bringing your palms together in a greeting pose.
Cat. Take a knee-elbow position. Inhaling deeply, arch your back, lifting your tailbone up. As you exhale, round your back as much as possible, tuck your chin to your chest, repeat 5 to 10 times. Performing the exercise, the back is perfectly unloaded and lower back pain goes away.
Sit on a chair, your back should be straight and level. Squeeze your shoulder blades together about 10 times. This exercise is a wonderful prevention of straight posture, which suffers in pregnant women due to a shift in the center of gravity.
Stretch your arms forward and clasp them, then lift them up, bending your spine as much as possible, repeat up to 10 times.
Butterfly pose. Sit on the mat, feet together, knees apart. Stay in it for up to 10 minutes.
Kegel exercise. Take a comfortable position. For several minutes, actively alternately tense and relax your pelvic floor muscles, simulating holding urination. Hold the muscles for a few seconds, then relax. Kegel exercise will strengthen the vaginal muscles, helping to avoid tears and cracks during childbirth.

Breathing exercises during pregnancy

In addition to physically preparing the body for the upcoming birth, it is important for a pregnant woman to maintain peace of mind and psychological calm. Now neither mommy nor the baby needs stress and worry. A set of breathing exercises helps to cope with nervous excitement, frequent mood swings, and irritability. In addition to relaxation and improved well-being, breathing exercises allow you to naturally relieve pain during labor.

Breathing exercises - benefits

The benefits of breathing exercises are undeniable:

anxiety is eliminated, the whole body relaxes;
the work of all organs and systems of the body is improved and stimulated;
provides the mother and fetus with oxygen and nutrients;
They teach the expectant mother to breathe correctly, since in pregnant women, due to the growing uterus, the volume of the lungs decreases. The flow of oxygen into the pregnant woman’s brain and into the fetal bloodstream increases;
teach relaxation, relieve nervous tension;
proper breathing improves the functioning of the cardiovascular system and blood circulation;
helps normalize blood pressure, strengthen the immune system, bronchi, and cleanse the lungs
prepares the body for childbirth;
in the 1st trimester reduces the manifestations of toxicosis.

Breathing exercises - techniques

Breathing exercises are of two types: static and dynamic.
Static gymnastics is performed in a relaxed and comfortable position, so it has no contraindications. Dynamic breathing exercises are accompanied by certain movements, sometimes too active and pose a threat to maintaining pregnancy.

There are several different breathing exercises for expectant mothers. Today, the most popular method of proper breathing for pregnant women is Strelnikova’s breathing exercises. This technique is simple and understandable, aimed at supplying oxygen to the entire body, improving metabolic processes and increasing immunity.

Advantages of the technique:

breathing practice helps normalize blood pressure, relieve depression and fatigue;
When performed regularly, the incidence of colds is reduced several times.

Breathing exercises for uterine tone during pregnancy help relieve severe tension in the uterine myometrium, relieve mental stress and increase vitality. There are two types of gymnastics for hypertonicity: passive, when breathing exercises are performed in a comfortable, relaxed position, and active, which can be performed in combination with light physical activity. The essence of breathing exercises for hypertonicity is that at first breathing should be calm, shallow, and then it should be deepened and inhalations and exhalations should be made deeper and less frequently. When inhaling, inhale as much air as possible, while exhaling, exhale as much as possible. When performing the exercise, the abdominal muscles and diaphragm work.

Breathing exercises for expectant mothers

Expectant mothers can practice breathing exercises from the 1st trimester; if the pregnancy proceeds well, there is no threat of miscarriage. Breathing exercises are useful during pregnancy in the 2nd trimester; they can be included in the main complex of exercise therapy. Breathing exercises during pregnancy in the 3rd trimester are excellent relaxation, and regular repetition of the exercises will teach the pregnant woman to breathe correctly at all stages of childbirth. Let's look at the basic breathing exercises:

Take the most comfortable position for you, you can lie down, put a small pillow under your head or knees. Inhale slowly through your nose, filling your stomach with air, and hold your breath for a few seconds. Now exhale slowly through your mouth, while all the muscles of the body should be relaxed.
Diaphragmatic breathing: place one palm on your stomach, the other on your chest. Alternate deep inhalations and exhalations through your nose, so that when you inhale, only your stomach rises and your chest remains motionless.
In a comfortable sitting position, breathe quickly and shallowly for a few minutes - “like a dog.” This breathing technique teaches you to breathe during intense contractions and also relaxes all muscles.
Inhale slowly, count to four, then hold your breath for 4 seconds and exhale, counting to four again. Don't breathe for 4 seconds and repeat the exercise again.

When performing breathing exercises, it is important not to hold your breath for a long time so as not to cause fetal hypoxia. The duration of classes is no more than 30 minutes per day.

A pregnant woman should remember that physical exercise and breathing exercises will only benefit her and the baby; there is no need to be afraid of light physical activity, which should be moderate and not tire the expectant mother or bring her discomfort. By regularly performing simple but effective exercises, you can strengthen your immune system, keep your body in good shape, prepare for childbirth and feel cheerful and energetic. It is worth remembering that physical therapy exercises and methods of performing breathing exercises should be discussed with your doctor.

To improve the functional state of a pregnant woman's body, physical activity is necessary. It is very important to systematically practice physical education (walking, skiing, etc.), exercise therapy and hardening procedures, both in throughout the entire period of pregnancy and after childbirth.

Fitness for pregnant women: benefits

Pregnant women have a high position of the diaphragm and, as a result, reduced chest excursion, which reduces pulmonary ventilation. Physical education enhances oxidative processes and increases oxygen consumption. Walking in the forest, in the park, along the river (or seashore), doing exercises in the fresh air increases pulmonary ventilation, reduces hypoxia and enhances metabolic processes, which has a positive effect on the general condition of a pregnant woman.
Performing breathing exercises makes labor easier. Diaphragmatic breathing increases venous blood flow in the vessels of the abdominal cavity and thereby eliminates congestion in the organs.
LH and walking help normalize peripheral blood flow and ease the work of the heart. LH strengthens the pelvic floor muscles, and during childbirth the risk of perineal ruptures is reduced. Strong perineal muscles prevent prolapse of the pelvic floor in the postpartum period, as well as vaginal prolapse, functional urinary incontinence, etc. Intestinal functions are also normalized.

Gymnastics technique for pregnant women

To the methodology therapeutic exercises for pregnant women general developmental exercises, breathing exercises, relaxation exercises are included, exercises in static tension, with straining, holding your breath and exercises with dumbbells (weights) are excluded.

It is preferable to perform the exercises in a lying position, on all fours.

The emotional factor is of great importance, so it is advisable to perform exercises to music.

What exercises can pregnant women do?

Special exercises from physical therapy are a general strengthening, preventive remedy during pregnancy and the postpartum period. This article presents the most safe and at the same time effective exercises that a woman can and should do during pregnancy.

Each trimester of pregnancy has its own characteristics (dangers of the course, characteristic changes in the woman’s body, etc.), therefore exercises at different times"interesting" positions also change.

Exercises in the 1st trimester of pregnancy

^ First half of pregnancy (up to 16 weeks) characterized by complex restructuring of the body, in particular the autonomic nervous system. At this time, there is a danger of miscarriage, so you need to conduct physical education classes carefully, dose the load, and select exercises individually.

Classes gymnastics in the 1st trimester of pregnancy are carried out in the initial position lying, standing, sitting and in the knee-elbow position. The main section includes exercises for training abdominal and thoracic breathing, pelvic floor muscles, abdominal muscles, etc. The loads increase gradually as you master the movements and proper breathing. LH can be performed several times a day in combination with walks in the forest, park, etc.

Exercises in the 2nd trimester of pregnancy

^ In the second half of pregnancy (17  31 weeks) tachycardia increases, the need for oxygen increases. Due to the increase in the size of the uterus, lordosis and the angle of the pelvis change, and the woman begins to experience significant static tension in the back muscles in a standing position.

Particular attention should be paid to training the abdominal muscles, pelvic floor, mobility of the joints of the small pelvis, developing flexibility of the spine, etc. It is necessary to include breathing exercises and relaxation exercises. A woman is taught to relax her pelvic floor muscles when her abdominal muscles are tense.

During this period, venous pressure in the vessels of the lower extremities increases, this is facilitated by the higher pressure in the veins of the uterus compared to the veins of the legs and the gradual compression of the pelvic veins by the growing uterus, which also impedes the outflow of blood from the lower extremities. Difficulty in outflow is associated with the appearance of swelling in the legs in later stages of pregnancy. Some women experience varicose veins during this period.

To the medical complex gymnastics 2nd trimester of pregnancy include exercises in the starting position lying on your back on a couch with the foot raised, diploid (suction) massage, moderate walks, after which you need to lie down for 10-15 minutes with your legs elevated, then move your feet. They also include a contrast shower and a cool shower for the lower extremities at night. Limit fluid intake, follow a stricter diet (spicy and salty foods are excluded).

Exercises in the 3rd trimester of pregnancy

^ Third period of pregnancy (32-40 weeks) characterized by rapid growth and development of the fetus. The diaphragm is pushed upward as much as possible, the spleen and liver are pressed against the diaphragm. The cardiovascular and respiratory systems are under great stress, and tidal volume decreases.

During this period, the range of motion in the joints of the lower extremities and the possibility of bending the body are limited. Starting positions are used that do not cause discomfort in the pregnant woman.

Great attention when gymnastics in the 3rd trimester of pregnancy focuses on breathing with tense abdominals, relaxation of the pelvic floor muscles with tense abdominals, exercises to relax the abdominal wall, etc.

Carrying a child is an extraordinary and very important period in a woman’s life, when she is forced to take care not only of her well-being, but also of the health of the baby. However, this does not mean that the expectant mother should remain completely at rest. There are special exercises that strengthen the body during pregnancy from the very first trimester.

What are the benefits of classes

The second trimester is the most favorable for classes. During this period, the formation of the internal organs of the embryo is completed, the woman’s health is normalized, and the stomach has not yet grown enough to significantly limit motor activity, as happens in the third trimester. Gymnastics in the 2nd trimester of pregnancy is aimed at training the muscles of the pelvic floor, hips and back.

The first trimester also has its own characteristics that impose certain restrictions on exercise therapy.

Features and contraindications for exercise during pregnancy, 1st trimester

The exercise therapy complex during the 1st trimester of pregnancy involves light physical activity that strengthens the muscles of the pelvic floor, gluteal and thigh muscles, diaphragm, and transverse abdominal muscle. If you plan to do exercises at home, then try to follow some rules that will increase the effectiveness of your training:

in a well-ventilated area or, if possible, in the fresh air;
For classes, you need to choose loose clothes made from natural fabrics that do not restrict movement;
It is better to start training 1-2 hours before meals;
The duration and intensity of the load depends on the woman’s well-being and initial physical fitness.

Perform only those exercises that you can do, and do not overwork yourself.

You need to stop classes in the following cases:

Pain appeared in the lower abdomen;
Discharge from the genital tract began;
My head began to spin, my vision darkened;
Significantly increased blood pressure or increased heart rate;
Severe shortness of breath appeared;
During training, the child began to move too actively or, conversely, froze.

Keep in mind that there are exercises that are strictly contraindicated regardless of the stage of pregnancy:

Any abdominal tension;
Strength training, weight lifting;
Traumatic sports;
Jumping, sudden movements, bumps and falls.

There are also relative and absolute contraindications to physical activity during gestation:

Low position or placenta previa;
Risk of miscarriage, previous miscarriage;
Danger of bleeding;
Increased tone of the uterine wall;
Severe toxicosis and gestosis;
Severe and moderate anemia;
High or low blood pressure;
Acute diseases or exacerbations of chronic pathological processes;
Multiple pregnancy;
Polyhydramnios.

Note!

Even if you feel well and do not see any contraindications to exercise therapy, you still need to consult a gynecologist before starting classes, since many pathological conditions may be asymptomatic and not manifest themselves for some time.

Physical education program for pregnant women in the 1st trimester

It is better to do exercise therapy in the first half of the day, or, in extreme cases, no later than 2 hours before bedtime. Otherwise, increased physical activity in the evening may disrupt sleep. At the initial stages, charging can be done for no more than a quarter of an hour. Then the duration gradually increases to 45 minutes.

Try to load different muscle groups evenly. It is important not only the correct technique for performing individual elements, but also measured, deep breathing throughout the entire workout. On average, each element should be repeated 6-10 times. Start doing exercises from simple to more complex. If any movement causes discomfort, then do not try to perform it at all costs - move on to other exercises.

Before starting the main lesson, you need to do a warm-up:

We walk in place for 1 minute. First on the entire surface of the foot, then on the toes.
With your feet shoulder-width apart and your knees slightly bent, we make circular movements with your pelvis, first clockwise, then counterclockwise.
Lifting your legs alternately, rotate your feet in different directions. This will help prevent thrombosis and varicose veins of the lower extremities.

Workout in the first trimester, basic exercises

Performing the following exercises constitutes the main gymnastic complex for pregnant women:

While sitting or standing, clasp your palms at sternum level and spread your elbows to the sides. Squeeze your palms sharply and forcefully, feeling the chest muscles tense. In the future, this will help maintain a beautiful breast shape after gaining weight and.
To maintain balance in a standing position, lean on the back of a chair, with your feet shoulder-width apart. Walk your right leg crosswise in front of your left, then cross it to the side. Repeat on the other leg.
From the same starting position, perform shallow squats, spreading your knees to the sides. This exercise is necessary to train the muscles of the thighs and perineum.
Maintaining the same position, slowly rise onto your toes and lower onto your full foot.
Standing on all fours, inhale and arch your spine upward, lowering your head and tucking your tailbone inward - imitate the movements of an angry cat. As you exhale, bend your back slightly in the opposite direction. This movement will help you train your back at home.
In a horizontal position, bend your legs slightly and place your arms along your body. Raise your hips and pelvis above the floor. The shoulder blades should remain motionless.

Useful video - Exercises for pregnant women from 1 to 20 weeks

Basic breathing exercises for expectant mothers at any stage of pregnancy

During gestation, it puts pressure on the diaphragm from below, limiting the mobility of the lungs during inhalation. Therefore, a woman’s breathing becomes shallow and ineffective: she is forced to inhale more often, but still receives less oxygen than required. Breathing exercises are needed during pregnancy to fully saturate the body of the mother and fetus with oxygen, as well as to learn the correct breathing movements necessary during childbirth.

For pregnant women it is allowed at any stage. It can be done even for pregnant women for whom classical exercise therapy is contraindicated. Classes are recommended to be carried out immediately before or immediately after physical exercise. The duration of breathing exercises should not exceed half an hour, so as not to provoke hyperventilation and dizziness. Here is an example of a basic set of exercises for breathing training:

Make yourself comfortable lying on the floor with your legs slightly bent. Place one palm on the chest, the second on the anterior abdominal wall. Take a deep breath through your nose, trying to breathe not from your chest, but from your stomach, then exhale. Your hands will help you control this process. Only the hand lying on the stomach should rise and fall.
Leave the body and limbs in the same position. As you inhale, slightly raise your head and shoulders above the floor, but your stomach should not move. As you inhale, lower yourself back down. Then repeat, switching hands.
Sitting in a comfortable position, take frequent, shallow breaths for 60 seconds, like a panting dog. This will help you breathe properly during contractions.
Inhale smoothly for 4 seconds, at the height of inhalation, hold your breath for 4 seconds. Also exhale slowly for a count of four, and again hold your breath for the same period of time.
Sit cross-legged on a horizontal surface, cross-legged, and lower your arms freely downwards. As you inhale, lift your forearms up, bending your arms at the elbow joints so that your hands are at chest level. The body remains motionless. As you exhale, slowly lower your arms.

The health of the expectant mother largely depends on her mood, vital energy and general physical condition. If everything is fine with a woman, then this has a positive effect on the condition of the baby. Therapeutic exercise is an integral part of well-being during pregnancy, significantly facilitating the process of bearing a child and subsequent delivery.

Video - Gymnastics for pregnant women 1st trimester

Educational-research-production complex.

Department of Physical Culture

Therapeutic exercise during pregnancy

Completed by: st-ka gr.21-TM

Buinaya K.M.

Checked by: Lopuseva I.V.

Introduction

The benefits of exercise therapy during pregnancy

Contraindications to exercise during pregnancy

I trimester

II trimester

III trimester

Childbirth rehearsal

Exercise therapy in the postpartum period

List of used literature

Introduction

Pregnancy begins from the moment of fertilization and lasts a long time - about 270-275 days, and such a long stay in a very special state cannot but affect all aspects of a woman’s life, as well as all systems of her body and their functions.

The changes that occur in a woman’s body during pregnancy can be divided into two groups: changes aimed at preserving the well-being of the fetus, and changes aimed at preserving the well-being of the mother. Childbirth is not an easy task, in particular, it is inevitably associated with significant blood loss. The body must be ready to cope with such a load. Actually, the load on a pregnant woman’s body increases by leaps and bounds. Thus, by the time of birth, the weight of the uterus increases by more than 20 times, the volume of the cavity by more than 500 times. From the sixth to eighth week of pregnancy, the mammary glands begin to enlarge, the function of the endocrine glands - the pituitary gland, adrenal glands, and thyroid gland - changes. To meet the growing needs of the fetus for nutrients and oxygen, the blood volume in the mother’s body increases, reaching a maximum of 5300-5500 ml by seven months of pregnancy. The function of the respiratory system is also activated. Under the influence of placental hormones, the bronchi expand and the passage of air through them increases. Despite the fact that the enlarging uterus increasingly “props up” the diaphragm, the respiratory surface of the lungs does not decrease due to the expansion of the chest. The respiratory rate during pregnancy does not change and is 16-18 breaths per minute, but a larger total volume of air passes through the lungs, which facilitates the elimination of fetal gas exchange products. A double burden falls on the kidneys: they remove from the woman’s body both her own “waste” and the metabolic products of the growing fetus.

During pregnancy (especially in the second half), significant changes occur in the location of the abdominal organs. They are mechanically compressed, which partially impairs blood circulation (causes stagnation of blood in the pelvic vessels). This affects the function of the intestines, primarily the movement of food through the gastrointestinal tract. Intestinal motility decreases, which leads to constipation, exacerbation of hemorrhoids, and swelling of rectal tissue.

The benefits of physical therapy during pregnancy

It can be said without exaggeration that the only way to adapt to increasing loads is by doing physical exercise. This doesn't just apply during pregnancy; This is, so to speak, a general situation. Any person in any situation can adapt to new, additional loads only through training.

In addition, together with the expectant mother, the future child also engages in physical education, and it has now been proven that newborns whose mothers did therapeutic exercises during pregnancy are noticeably ahead of their peers in physical development and motor skills, whose mothers preferred a sedentary lifestyle.

There is one more important aspect. It is known that physical exercise is extremely beneficial for the nervous system, and during pregnancy it suffers almost more than anyone else. It is hardly possible to find two women who would experience absolutely the same experiences during this period, but there are some common patterns.

For example, the first trimester of pregnancy is usually characterized to one degree or another by a sharpening of existing character traits: soft, vulnerable, insecure women become even more impressionable, sometimes excessively tearful, and experience anxiety (those women who have a history of miscarriages have already occurred or this pregnancy is not proceeding very well - in this case, the fear of another abortion can become simply obsessive). Powerful women with harsh personalities can become even more aggressive, irritable and demanding.

The second trimester is usually the easiest in terms of psycho-emotional state. The threat of miscarriage decreases, the woman gets used to the new condition and gains some experience of how to be pregnant. In general, many women subsequently remember the fourth to sixth months of pregnancy as the happiest, most prosperous time.

In the last third of pregnancy, emotional storms begin again. Childbirth is approaching, and with it comes fear - women who are about to experience this event for the first time are especially susceptible to it.

Physical exercises performed during pregnancy have a beneficial effect both on the course of pregnancy itself and on the process of childbirth and the woman’s condition after childbirth.

Contraindications to physical therapy during pregnancy

· for acute diseases and exacerbation of chronic diseases;

· in case of decompensation (“failure”) of the functions of any organ systems;

· if the general condition is assessed as “severe” or “moderate”;

· with toxicosis;

· if there is even slight uterine bleeding, or if it was during a previous pregnancy;

· general serious condition;

I trimester

During this period, the connection between the embryo and the maternal body is still very fragile. Any adverse effects, including intense physical activity (for example, in athletes), can disrupt this connection, and the pregnancy will be terminated.

The excitability and contractility of the uterus decreases somewhat only by the 9-10th week, but still, before the formation of the placenta, that is, until approximately the 12th week of pregnancy, the fetus is not yet connected to the mother by the umbilical cord.

And in the mother’s body there is still complete discord, the processes of excitation and inhibition are misregulated, the parasympathetic nervous system predominates over the sympathetic, which can result in nausea and vomiting, urinary disorders, constipation, and flatulence. Protein and fat metabolism slows down, and carbohydrate metabolism accelerates. The tissue demand for oxygen increases significantly - by the 16th week by about 2.5 times.

In the first trimester, physical therapy helps maintain a woman’s good mood (after all, it is at the beginning of pregnancy that increased irritability and sudden mood swings appear). It is very important to master breathing exercises: diaphragmatic, chest, full breathing. Learn relaxation techniques (this will help a lot during childbirth). At the beginning of pregnancy, you need to be careful with the intensity of the load so as not to provoke a miscarriage. During jumping and abdominal swings, tension in the abdominal muscles can lead to an increase in the tone of the uterus and contribute to its contractions, which is extremely undesirable: this can terminate an early pregnancy.

Exercise 1

Squats (lifting on the floor with your fingers).

Goal: To tone the entire body, but especially the legs and inner thighs. When performing, hold on to the back of a chair or wall.

I.p. - standing, legs apart. Toes point outward, arms out to the sides. Breathing is natural.

On the count of one or two: slowly squat down, bending your knees and spreading them slightly to the sides. Don't lift your heels off the floor. No matter how low you sit, it is important to keep your back straight and your knees as far apart as possible. Keep your back straight.

On the count of three or four: tighten your stomach (tighten your abdominal muscles) and, pressing your heels into the floor, slowly straighten your knees. Feel the work of the muscles of the inner thighs.

On a count of five to six: Press your toes and balls of your feet into the floor and slowly lift your heels off the floor. Use the muscles in your inner thighs and abdomen to keep your body balanced. Keep your back straight. Don't bend your knees. Stay in this position for a while and feel how you have grown.

On a count of seven to eight: Slowly, controlling your stomach and inner thighs, return to the starting position, lowering your heels towards the floor. Repeat the exercise 6 times, alternating with finger lifts on the floor.

Exercise 2

Goal: strengthen the pectoral muscles that support the mammary glands, the mass of which at this time increases significantly.

I.p. - basic stance, arms at chest level, palms connected. On the count of one or two: inhale and forcefully press your palms against each other. As you exhale, bring your hands inward toward your chest, keeping your hands tense, turn them inward toward your chest, and relax.

Repeat 8-10 times.

Exercise 3

Circular rotation of the pelvis.

Goal: to tone and stretch the muscles of the whole body, improve blood circulation in the pelvic area.

Etc.. - feet shoulder-width apart, knees bent, hands on the front of the thigh. The situation is stable.

Breathing: voluntary.

Circular rotation of the pelvis to the right, then to the left. Perform 4 rotations. Notice the stretching of the pelvic and thigh muscles.

Exercise 4

Goal: strengthen the oblique abdominal muscles.

The oblique muscles are a natural bandage that supports the growing uterus. Their training eases the load on the lumbar spine and prevents the appearance of stretch marks on the anterior abdominal wall.

I.p. - stand with your feet together, arms apart, you can use support. Standing on your left leg, cross your right leg forward, to the side, and back. Then repeat with your left foot too. Repeat this exercise 4 times with each leg.

Breathing during exercise: voluntary.

Exercise 5

Prevention of the development of varicose veins.

To improve the outflow of blood from the legs, it is necessary to perform circular movements with the feet, rise and walk on tiptoes, toes, heels, on the outside of the foot, and lift small objects from the floor with the toes.

Exercise 6

Goal: strengthen the muscles of the arms, waist, chest and back.

etc. - sitting on the floor with crossed legs (Turkish style). Back straight, extend your arms straight so that your fingertips touch the floor. Feel that your body weight is evenly distributed between your sit bones. Inhale. Raise your left arm up, tilt your torso to the right. Place your right palm on the floor and allow your right elbow to bend. Keeping your hips on the floor, feel along the left side of your torso, from the tip of your left fingers to your waist. (don't worry if your right elbow doesn't touch the floor - it doesn't matter) Exhale: Tighten your abdominal muscles and return to the rep. Repeat 6 times each side.

In the first trimester of pregnancy, the following tasks can be solved with the help of physical therapy:

· learn proper breathing;

· activate the cardiovascular and respiratory systems, improve blood supply to all organs and tissues;

· normalize the functions of the nervous system;

· increase overall vitality, improve psycho-emotional state.

During this period, a woman can exercise independently, but in the first 12 weeks of the first trimester of pregnancy, strict monitoring of the woman’s condition is necessary, especially on the days corresponding to the expected period of menstruation, since it is at this time that the risk of miscarriage is increased.

Breathing exercises.

1. Abdominal breathing. Lie on your back, place your hands on your stomach. Inhale through the nose, the walls of the abdomen rise, hands lightly press on them.

2. Chest breathing.Lie on your back, place your hands on the hypochondrium, fingertips touching each other. Inhale evenly through the nose, exhale through the mouth. Fingers feel how the ribs move.

. Rapid breathing. Lie on your back, place one hand relaxed on your neck. Breathe shallowly and quickly with your mouth half open. (About how a dog breathes after a tiring run or when it’s hot with his tongue hanging out).

.Breathing according to the yoga system.Take a long, long breath through the nose, first the chest rises, the lungs fill with air, then the stomach expands and tenses. Inhale as much as you can. Exhale through your mouth. The stomach deflates, then the chest drops. Remain without air as long as possible. Can be done standing, sitting, lying down and anywhere.

II trimester

In the second trimester, it would seem that a woman’s body should already adapt to a new state, but everything is not so simple. How can you adapt to something that is growing every day? The pregnancy period of 20-30 weeks is considered the most “stressful” - this is the period of maximum stress on the female body.

Firstly, by the 20th week of pregnancy, the expectant mother has not two (like all people), but three circles of blood circulation. The third circle of blood circulation is mother - fetus. As a result, the heart has to do a lot of extra work.

Blood pressure becomes very unstable; after 20 weeks it has a clear tendency to increase, mainly due to hormonal changes and increased tone of the now sympathetic nervous system.

Blood viscosity decreases, capillaries become more permeable, not only for plasma (the liquid part of the blood), but also for blood cells, and this creates a threat of hemorrhage and poses a danger to both the health of the mother and the life of the fetus.

The kidneys work for two, and the amount of urine increases, while the volume of the bladder decreases due to compression by the uterus.

All endocrine glands are undergoing a real revolution. The pituitary gland, adrenal glands, and thyroid gland all increase the production of their hormones. Moreover, from the beginning of the second trimester, a woman begins to work another, new endocrine gland - the placenta. It produces additional amounts of female sex hormones - estrogen and progesterone, necessary for the growth of the uterus, mammary glands, and for the regulation of uteroplacental circulation. The placenta also produces a substance called relaxin, which has a strong effect on the musculoskeletal system, in particular, it increases the elasticity of the symphysis pubis and the entire ligamentous system in general.

The profile of the spine changes: lumbar lordosis increases, the angle of inclination of the pelvis increases - and all to make the fetus more comfortable in the womb. True, this also makes it easier for the mother to move around.

The objectives of therapeutic exercises in the second trimester of pregnancy are as follows:

· instill the skills of deep and rhythmic breathing and thereby improve uteroplacental blood circulation (both during and outside of classes);

· strengthen the muscles that will take part in the birth process;

· further increase the tone of the cardiovascular and respiratory systems;

· prevent varicose veins of the lower extremities, as well as constipation.

Gymnastics for pregnant women, second trimester, exercise No. 3.

Tailor's pose strengthens the back and improves blood circulation in the pelvic organs:

Sit up straight with your feet together. Grab your ankles and press your thighs toward the floor with your elbows. Hold this position for 20 seconds. Relax and repeat a few more times.

2. If it is difficult for you to maintain this position, you can put pillows under your hips or lean on the wall. The back should remain straight.

A cross-legged pose is also possible.

Gymnastics for pregnant women second trimester exercise No. 4.

Squats. This type of exercise strengthens the muscles of the hips and back and gives mobility to the joints. If it is difficult to do squats without support, you can lean on a chair or windowsill.

Using a chair, stand facing it with your feet apart. Leaning on a chair, squat smoothly, spreading your hips to the sides. Hold this position for a few seconds and repeat again.

Without support. Straighten your back and slowly begin to squat, spreading your legs. Secure for a while, relax and repeat again.

III trimester

In the third trimester of pregnancy, the sympathetic nervous system significantly predominates, due to which the woman’s body is, as it were, in a state of constant readiness for the upcoming birth.

The load on the heart continues to increase, and the heart itself acquires a more pronounced horizontal position. In 30% of healthy pregnant women, a functional systolic murmur is heard. The volume of circulating blood increases by the end of pregnancy by 20-30%, while the amount of plasma (liquid part) of the blood increases by 37%, and the number of formed elements (blood cells) by only 17%. This leads to physiological anemia due to blood thinning. In addition, the unborn child “takes away” all the mother’s iron reserves, which is why many pregnant women experience iron deficiency anemia.

Due to the accumulation in the pregnant woman’s body of products of incomplete “combustion” of proteins, fats and carbohydrates, the acid-base balance is disturbed (the body “acidifies”). The oxygen demand of tissues increases fourfold by the end of pregnancy.

The lungs are “pressed” upward by the diaphragm and liver, which is why their movements are limited. Meanwhile, by the 39-40th week of pregnancy, the volume of breathing increases by 40% due to a slight expansion of the lower part of the chest.

In this situation, with the help of therapeutic exercises you can:

· improve blood circulation in the body, reduce congestion;

· stimulate the gastrointestinal tract, intestinal motility;

· if possible, expand the osteo-pelvic ring (“exit” for the child);

· learn to tense muscles without holding your breath.

The load - very moderate in general - should mainly fall on the arms and shoulder girdle, and to a lesser extent on the legs. The amplitude of leg movements, especially flexion at the hip joints, must be limited; bending the body to the sides and turning the body can also only be done “a little,” and bending forward cannot be done at all.

The starting position for most exercises is lying down, sitting, and if standing, then with your hand resting on something, and in any case, neither the starting position nor the exercises themselves should cause discomfort.

Particular attention should be paid to exercises that will serve you well during childbirth: breathing with tense abdominals, strengthening and increasing the elasticity of the pelvic floor, increasing the mobility of the hip joints and lumbar spine.

Breathing and relaxation

Gymnastics for pregnant women (third trimester) involves performing relaxation exercises. If you learn to breathe correctly during pregnancy, this will help you maintain strength and reduce pain during childbirth. All exercises must first be learned to be performed in a calm atmosphere, where nothing distracts you. Over time, you will be able to relax in any environment.

Gymnastics for pregnant women third trimester exercise No. 1

Relax the body. You need to lie on your side or back, placing pillows or a blanket under your lower back. Tighten your body muscles one by one, starting from your feet and moving higher. This exercise should be performed for 10 minutes, after which the body should be allowed to relax.

You can bend one leg under you and put a bolster or pillow under it. It is very comfortable, especially in late pregnancy, to lie on your side, bending one leg and placing pillows under it. Don't put too many pillows under your head - this will cause your back to curve.

Gymnastics for pregnant women third trimester exercise No. 2.

We control our breathing, learn to relax and calm down, and abstract from the world around us.

Shallow breathing. Use this type of breathing at the peak of a contraction. Do not inhale deeply, fill only the top of your lungs, breathe through your mouth. It is necessary that breathing becomes easier with each breath.

Use deep breathing at the beginning and end of a contraction. You need to completely relax, take a deep breath so that the air fills your lungs completely. Exhale slowly and deliberately. Now inhale as usual.

Sharp exhalation. This type of breathing is used if pushing begins when the uterus is not fully dilated. Take two short breaths, followed by a long, deep exhale.

Gymnastics for pregnant women third trimester exercise No. 3.

Psychological relaxation. Try to calm down, not be nervous and distract yourself. At the same time, you need to breathe evenly and calmly, very smoothly. Remember the pleasant moments of your life, read a poem “to yourself,” mentally write a letter to your future baby.

Childbirth rehearsal

exercise training therapeutic pregnancy

You can start it at different stages of pregnancy, especially since a full rehearsal will require at least 15-20 lessons.

Stage I.“Educating” a pregnant woman (about what she will have to do during childbirth) and developing the skills to perform movements on command, maintain correct posture, teaching different breathing methods (thoracic, diaphragmatic, mixed), tensing and relaxing individual muscle groups, self-control of breathing , pulse rate, fetal movement, correct performance of simple gymnastic exercises.

Stage II.Developing motor skills and performing simple gymnastic exercises to overcome difficulties: amplitude and coordination of movements, coordination of breathing with the activity of skeletal muscles. Explaining the meaning of relaxation in childbirth.

Stage III.Developing motor skills in body positions that will have to be taken during childbirth. Training in complexly coordinated tension of some muscles and relaxation of others. Training in concentration; nurturing self-confidence and concentration of will.

Stage IV.Improving exercises for coordination of movements and overcoming difficulties. No new exercises are being introduced.

Childbirth is a physiological process in which three periods are distinguished: dilation of the cervix, expulsion of the fetus and birth of the placenta.

The period of cervical dilatation begins with rhythmic contractions of the uterine muscles (labor contractions). The first contractions are short-lived (no more than 20-30 seconds) and occur at fairly large time intervals. The body of a woman in labor seems to be training, using the last hours before labor begins. Then the duration of contractions increases to 45 seconds, and the intervals between them gradually decrease (up to 2-3 minutes). As contractions become more frequent, the cervix opens more and more. During contractions, intrauterine pressure increases. Amniotic fluid flows through the slightly opened cervix. The first stage of labor lasts 13-18 hours for first-time mothers and 6-9 hours for women giving birth again. (However, it must be said that in recent years there has been a noticeable trend towards a decrease in the average duration of labor by about 2-4 hours. This is due to psychoprophylactic preparation for childbirth, improved methods of preventing protracted labor, the use of drugs that accelerate the dilatation of the cervix and enhance contractile activity of the uterus. ) The first period ends with the complete dilatation of the cervix.

Should a woman do anything during this period, or is she destined only to “suffer in silence”? Of course, few people suffer “silently,” but is screaming really all that can be done to alleviate your condition?

Of course not. First of all, it is necessary to relax all muscles as much as possible, especially in the intervals between contractions. You need to breathe deeply and only through your nose. From time to time you can get out of bed and walk around a little. It is necessary to empty the bladder in a timely manner, since its overflow disrupts labor and aggravates pain. In addition, it is useful to use some techniques that contribute to the correct and painless course of labor.

First appointment:take deep breaths and exhales from the beginning to the end of each contraction.

Second reception:simultaneously with deep inhalation and exhalation, stroke the lower abdomen with the hands of both hands. Hand movements should be directed outward and upward.

Third trick:With the thumbs of both hands, press the skin to the inner surface of the iliac crest in the area of both anterior superior spines.

Fourth trick:stroke the skin in the sacrolumbar region; breathe deeply.

Following the complete dilatation of the cervix, the second period begins - the period of expulsion of the fetus. Regular contractions are accompanied by pushing (reflexively occurring contractions of the striated muscles of the abdominal muscles). The second stage of labor lasts no more than 1-2 hours, and for some - only 15-30 minutes and ends, in fact, with the birth of the child.

However, childbirth does not end there. The third period begins - the birth of the placenta. The placenta consists of the placenta, membranes and umbilical cord. Usually, 7-15 minutes after the birth of the child, the woman begins to experience contractions and pushing again, as a result of which the placenta is expelled. In this case, as a rule, there is no longer any pain.

Exercise therapy in the postpartum period

So, the woman’s body did a colossal job - it carried and gave birth to a child. Now we need to return to normal life.

When leaving the maternity hospital, some women look as if they were not pregnant a week ago, while others look as if they still have not given birth. The secret of such inequality is very simple: the former obediently attended physical therapy classes held in the postpartum ward, while the latter did not. The objectives of exercise therapy in the postpartum period are: to improve blood circulation in the pelvis, abdominal and thoracic cavities and lower extremities; promote active contractions of the uterus, ensuring its correct involution; help regulate bowel and bladder function; improve the function of the cardiovascular, respiratory and digestive systems; strengthen and strengthen the muscles and ligaments of the abdominal wall and pelvic floor; strengthen the musculoskeletal system, ensuring restoration of normal posture and prevention of flat feet; improve emotional state, sleep and appetite, activate metabolism.

Contraindications to prescribing exercise therapy after childbirth: body temperature above 37.5°C; complications of the postpartum period (endometritis, thrombophlebitis, mastitis); severe anemia due to large blood loss during childbirth; bleeding after childbirth; difficult, prolonged, debilitating labor; preeclampsia or eclampsia during childbirth; suffered severe gestosis; progressive failure of blood circulation, kidneys, liver; severe subcutaneous emphysema; III degree perineal ruptures; postpartum psychosis; cardiovascular insufficiency of the third degree.

Before starting therapeutic exercises, it is necessary to carefully examine the condition of the lower extremities. Varicose veins, pain, and fever require medical consultation for thrombophlebitis. For inflammatory diseases, exercises are prescribed after the condition has normalized (the temperature has dropped to normal and there is no pain).

If there are sutures in the perineum after perineotomy or its rupture, exercises with abduction of the legs are excluded for 5-6 days. For third-degree perineal ruptures, therapeutic exercises are performed according to methods for postoperative patients.

During the normal course of the postpartum period, classes are carried out in a group method. Complications of the postpartum period require the use of individual classes.

Therapeutic gymnastics must begin as early as possible, since in the first days after childbirth, the restructuring of the body occurs most actively. After a relatively easy birth, therapeutic exercises can be started from the 1st day, after a difficult one - from the 2nd day after birth.

Therapeutic gymnastics classes begin with general developmental exercises in combination with breathing exercises. They mainly use elementary exercises for the upper and lower extremities, exercises for raising the pelvis. Later, exercises are prescribed to strengthen the abdominal muscles of the pelvic floor. The load is increased gradually. Exercises are done at a calm, slow, and then at an average pace. The duration of classes in the first days is 15-20 minutes, in subsequent days up to 30-35 minutes.

In the first 2 days, therapeutic exercises are performed while lying in bed, in the next 2 days - in a sitting position.

On the 1st day after birth, all physical exercises are performed from the starting position lying on your back.

Moving fingers and toes.

Sipping. Raise your arms above your head and pull your toes inhale. Return to the starting position - exhale.

Curling your fingers into a fist.

Pronation and supination of the hands and at the same time rotation of the feet outward and inward.

Bending the legs at the knee and hip joints with support on the feet.

Raising the pelvis with support on the feet and shoulder blades.

Deep differentiated breathing (thoracic, abdominal, mixed) with self-control.

The entire procedure of postpartum therapeutic exercises consists of 8-12 exercises and lasts an average of 20 minutes. Massage of the limbs is indicated to improve peripheral circulation.

On the 2-3rd day after birth, the exercise therapy complex includes exercises that enhance peripheral blood circulation, diaphragmatic breathing, reducing congestion in the abdominal cavity and pelvic cavity, muscle relaxation exercises, and exercises for the abdominal muscles. These may be the same exercises that the postpartum woman performed on day 1, but their amplitude and pace increase slightly. Circular movements with your hands are useful, normalizing lactation and activating pulmonary ventilation. From the 2nd day after birth, the woman should squeeze the rectal sphincter more intensely. To activate blood circulation in the pelvic organs, outward circular movements of the hips are indicated (with straight and bent legs), but if there were no serious ruptures of the perineum.

On the 4-5th day after birth, the load gradually increases, mainly as a result of the introduction of new exercises for the abdominal and pelvic floor muscles and an increase in the number of repetitions of previous exercises. Add the starting position lying on your stomach, knee-wrist or knee-elbow position.

In subsequent days, when the uterus decreases, most physical exercises are performed from the starting position in a standing position. These are turns and bends of the body to the sides, circular movements of the pelvis, half squats, movements of the straight leg forward, to the side and back, standing on the toes, etc. They are necessary to restore posture. When performing physical exercises, pay attention to the rhythm and depth of breathing. Postpartum gymnastics procedures are usually carried out 0.5 hours after feeding the baby. If you have pain in the muscles of the back, pelvic girdle, or a history of significant lordosis, you should be extremely careful when using exercises for the abdominal muscles with your legs raised low above the bed (for example, “scissors”, “bicycle”). Such exercises cause lordosis of the lumbar spine and its stabilization, especially with weak abdominal muscles. In addition, some straining during such exercises can increase the separation of the abdominal muscles.

The high likelihood of injuries to the lumbar spine after pregnancy due to irrational lifting of heavy objects, including lifting a child, requires avoidance of forward bending, especially in combination with simultaneous rotation of the torso.

To restore sufficiently full performance of the back and abdominal muscles, daily systematic training is required for 2-3 months.

List of used literature

Therapeutic physical culture: textbook. for university students V.I. Dubrovsky. - 3rd ed. VLADOS, 2004. - 623.

Therapeutic physical education: Textbook for the Institute of Physics. culture Under the general editorship. S.N.Popova. Physical education and sport, 1988. - 270.

Physical culture: Textbook for secondary professionals. education N. V. Reshetnikov, Yu. L. Kislitsyn. Mastery, 2002.

Physical culture: Textbook for universities I.S. Barchukov. - UNITY, 2003. - 254.

Tags: Therapeutic exercise during pregnancy Abstract Tourism

Every woman has her own rhythm of life. It is determined by both personal character and work characteristics. Some people don’t like to make “sudden movements”, and besides, the work is sedentary and sedentary. But for some, regular exercise in the gym is a breath of fresh air, a source of vigor, without which it is impossible to imagine their daily life - and the work is intense and dynamic. But then the moment comes when a woman finds out that she will soon have a baby. And any expectant mother faces the question: how much will she have to limit her physical activity, taking care of the baby’s safety?

Is exercise harmful or beneficial during pregnancy?

If we talk about playing sports during pregnancy, they are not completely excluded. But, along with certain restrictions, which will be discussed below, bans are introduced on all sports associated with sudden movements, running, jumping and emotional stress. Riding bicycles and other types of transport that involve vibration and shaking of the body is also not recommended. And, of course, pregnancy is not the time to set records or participate in a marathon. Remember that exercise that you tolerated well before pregnancy may now be difficult and potentially harmful to you. For example, running can be replaced by regular walking, which is quite easy to do at any time of the year. This small load improves sleep and appetite. The duration and pace of walking is commensurate with the degree of fitness, age and health status of the pregnant woman.

As practice shows, physical inactivity (limited mobility) contributes to obesity, intestinal dysfunction (constipation), labor and other complications. But excessive physical stress is undoubtedly dangerous and harmful for pregnant women. During physical activity, the functioning of many organ systems changes, and these changes can adversely affect the development of the baby. For example, during intense sports activities, there is an increase in blood flow to the working muscle. As a result, blood flow to the uterus and placenta decreases, and therefore, the delivery of necessary oxygen to the developing fetus decreases.

However, if you adhere to the principle of moderation and balance in sports activities, they will help maintain good health and increase vital energy. Correctly selected intensity of loads and a set of special exercises will help the normal functioning of the nervous, cardiovascular, muscular, endocrine and other systems, joints, and ligaments. With good physical preparation, childbirth is easier: flexible hip joints and trained muscles of the groin and buttock areas will easily allow you to take the necessary position during childbirth; strong leg muscles will ensure good blood circulation and help avoid the formation of varicose veins and complications associated with this disease. It has been noted that in women who regularly engage in physical exercise during pregnancy, childbirth proceeds faster and easier, the number of perineal ruptures is significantly reduced, and the postpartum period is more prosperous. Good physical preparation allows you to quickly get back into shape after childbirth.

Your choice

It is better to start exercising before your planned pregnancy, so that regular exercise becomes a habit. While you are trying to get pregnant, you should not increase your exercise or make your exercise program more complex. If you are already pregnant and your condition does not give rise to concern, then you can continue classes while you are expecting a child. To avoid excessive physical activity, experts recommend that expectant mothers reduce its level to 70-80% of normal.

To determine whether you can exercise during pregnancy, you need to see your doctor. He will analyze how your previous pregnancies proceeded, find out all aspects of your physical fitness and recommend exercises that suit the individual characteristics of your body. Many special sets of physical exercises have been developed for pregnant women and exercise therapy (physical therapy complexes). These classes provide a calculated, moderate load and are designed to increase the physical capabilities of the body, create a feeling of vigor, improve the general condition of the woman, and create conditions for the normal course of pregnancy. Thus, they contribute to full-fledged life. Their main tasks include improving the functioning of the cardiovascular and nervous systems, respiratory organs, gastrointestinal tract, and metabolism. In addition, they are recognized to provide the expectant mother and her baby with a sufficient amount of oxygen, teach the pregnant woman proper breathing, and strengthen the muscles of the abdominal wall and pelvic floor.

Contraindications to physical education are:

acute stages of diseases of the cardiovascular system with circulatory disorders;
infectious diseases and acute febrile conditions;
inflammatory diseases of internal organs (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;
- a condition in which the placenta blocks the internal opening of the cervical canal;
pregnancy;
polyhydramnios;
uterine bleeding;
hypertension (increased blood pressure) caused by pregnancy;
intrauterine growth retardation.

Where to begin?

Exercise therapy classes begin in the absence of contraindications, soon after the doctor establishes a normal pregnancy, but no later than the 32nd week. Typically, expectant mothers work out in a group under the supervision of exercise therapy specialists, who select a load appropriate to the age of each woman, her initial level of physical fitness, general condition, her doctor’s recommendations and the duration of her pregnancy. If you prefer to exercise at home, then you need to undergo preliminary training and regularly adjust the set of exercises performed with a specialist according to your condition and stage of pregnancy.

It is recommended to conduct classes in the morning, 1-1.5 hours after breakfast. Initially, their duration is no more than 15 minutes, then pregnant women are allowed to exercise for 20 minutes, and in good condition - up to 30-45 minutes. The content of classes is also determined by the duration of pregnancy. But regardless, when performing exercises, the following rules must be observed:

increase physical activity gradually, moving from easy exercises to more difficult ones;
evenly involve the muscles of the torso and limbs in movement during the exercise;
During each exercise, maintain a calm breathing rhythm;
Do not perform exercises for the abdominal muscles one after another, but alternate them with exercises for other parts of the body.

Individual approach

Pregnancy is conventionally divided into the following periods: 1st - ; 2nd - ; 3rd - ; 4th - ; 5th - . In each of these periods, classes have their own specifics.

During the 1st period of pregnancy Individual recommendations are developed for each pregnant woman. During this period, pregnancy is not yet completely stable, so intense physical exercise is not recommended for the woman. Throughout pregnancy, large static muscle tension and movements associated with strong shaking of the body should be avoided. It is recommended to exclude any physical activity on the days on which the first three menstruation would occur, in order to avoid pregnancy-threatening complications.

The tasks at this stage are to teach proper full breathing, improve blood supply to organs and tissues, and increase the general and psycho-emotional tone of the pregnant woman’s body. Exercises are used to develop and train thoracic and abdominal breathing, to tense and relax the abdominal and pelvic floor muscles. Exercises that lead to a sharp increase in intra-abdominal pressure are not prescribed: raising straight legs, sharp bends and bends of the body, moving from a lying position to a sitting position.

During the 2nd period of pregnancy gradually increases and occupies the pelvic cavity. At this time, attention is paid to training the abdominal muscles and pelvic floor, the mobility of the pelvic joints increases, the flexibility of the spine develops, and training of the long back muscles begins. During classes, use all positions except the position lying on your stomach.

During the 3rd period of pregnancy the uterus is already large enough to cause compression of the pelvic vessels with the subsequent development of congestion in the legs. Since during this period the work of the heart becomes more intense, the overall physical activity is reduced by reducing the number of repetitions of exercises and introducing a large number of breathing exercises and muscle relaxation training. As the fetus grows, it becomes increasingly difficult for a pregnant woman to maintain a shifting center of gravity, so the complex includes exercises that strengthen the long back muscles, as well as exercises to stretch the pelvic floor. At this stage, the skills of deep rhythmic breathing are instilled, the muscles involved in labor are strengthened, the tone of the cardiovascular and respiratory systems is increased and the possible expansion of the veins of the lower extremities is prevented.

During the 4th period of pregnancy The main objectives are to improve the blood supply to the pelvic organs and prevent venous stagnation in them, stimulate the function of the gastrointestinal tract and intestinal motility, possible expansion of the osteopelvic ring, and instill the skills of muscle tension without holding the breath.

In the 5th period of pregnancy even minor efforts can cause fatigue. Therefore, it is recommended to perform physical exercises at a slow pace, and the volume of movement is adjusted to the capabilities of the pregnant woman. At this time, perform a variety of exercises to relax the perineum and pelvic floor, improve blood circulation, as well as breathing exercises. Before childbirth, they train pushing and develop skills for the rational distribution of efforts and movements during childbirth, and complete psychoprophylactic preparation of the pregnant woman for the birth of the baby.

There are general rules that allow you to avoid the unpleasant consequences of excessive or irrational loads: in the first 3-4 months of pregnancy, especially on the days corresponding to menstruation, complex exercises and excessive physical stress are excluded; you should not try to perform the entire set of exercises at once; during pregnancy, be careful when getting up from the floor and lying down when doing exercises; after the 4th month, it is better to avoid prolonged lying on your back during exercise and rest: this can reduce blood flow to the uterus; if during exercises you observe fluid discharge, blood discharge from the external genitalia, or you begin to experience dizziness, shortness of breath, or severe abdominal pain, you should immediately stop exercising and consult a doctor; if you are concerned about discomfort in the heart, increased blood pressure, have been diagnosed with endocrine diseases (such as diabetes, thyroid diseases), anemia or any other chronic diseases, you should consult with your doctor about the possibility of physical exercise, and preferably exercise under medical supervision .

Yulia Shtepa
obstetrician-gynecologist, Central Customs Hospital

Comment on the article "Physical training during pregnancy: safety rules"

Hello. I am a future rehabilitation doctor. Now I am in practice in a maternity hospital. I need to carry out a set of physical exercises to eliminate congestion and swelling in the lower extremities for pregnant women in the sixth month, please, if it’s not difficult for you, send a set of these exercises to this e-mail
With your help, we will help 40 pregnant women.
Thank you in advance

01/06/2005 12:44:30, Ksenia

If you listen to our doctors, then it’s better to die right away and not suffer! If I had listened to Russian doctors, I would have been on some kind of disability group a long time ago. And an old Estonian doctor in my deep childhood advised me to do everything if you feel that you can do it. It’s clear that you need to listen to yourself and not go to extremes. As a result, with an operated heart, I calmly completed geological exploration, + practice in Crimea. After college - the Polar Urals, the Khibiny Mountains, a blue karate belt and, as a result, a healthy child. And all these complexes for pregnant women cause a strong association with recovery complexes after a very difficult operation, i.e. they are clearly not intended for healthy people, but for the disabled!

05.11.2004 23:05:00,

Total 2 messages .

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