Gymnastics for pregnant women. Breathing exercises for pregnant women: learning to breathe correctly for easy and painless childbirth Strelnikova's breathing exercises during pregnancy

Snoring, insomnia and depression - how to avoid them?
Chronic sleep deprivation can lead to snoring, depression and insomnia. And even pregnant women are affected. How to avoid it? If you follow the old recipes of our grandmothers before going to bed, sleep time will become pleasant and useful.
According to statistics, a modern person sleeps 1.5 hours less than our compatriot 100 years ago. The time allotted for sleep has decreased, and as a result, one in two adults suffer from insomnia. Doctors say that any anxiety leads to insomnia - in other words, to insomnia. And chronic lack of sleep leads, in turn, to depression. Here also there is a vicious circle.

In this case, it is good to remember the magical secrets of our grandmothers: sew a small linen pillow and fill it with lavender flowers and hop cones - these “medicines” from the green pharmacy bring sweet dreams and soothe.
And also drink a glass of warm milk with a teaspoon of honey before going to bed. By the way, scientists recently found that milk helps release the hormone melatonin into the blood. This friendly hormone is responsible for the calmness of the body, under its action the blood flow slows down, the muscles relax, the body temperature drops and the body falls into a sleepy state. Milk is a very good alternative to sleeping pills, especially for a pregnant woman.
Scientists also calculated that by the age of 60 a person spends about 20 years in a dream!
A beautiful Christian legend claims that the charming smell of lavender was bestowed by the Virgin Mary herself in gratitude for the fact that the clothes of little Jesus dried on a lavender bush.

Sound sleep: what will help from snoring

The larger the belly becomes, the more often snoring appears at night. And the reason for this is pregnancy. The growing fetus narrows the airways, in addition, the mucous membranes of the nose and oropharynx swell in pregnant women.

Gargling with saline saline solution (from a pharmacy) or a nasal spray with sea water helps.
In addition, going to bed, it is necessary to lay the upper body higher.
After childbirth, snoring will pass, and the night's sleep will again be calm.

Gymnastics from wrinkles One way or another, time leaves a mark on our face. This trace appears in the form of wrinkles. Over time, even more of them appear, saying that childhood ... has long passed ... Alas, the process is irreversible. But you can win wrinkles. And not only through plastic surgery, but also in a completely natural way, which nature itself gives us. Gymnastics for the face. This is yoga. This unique gymnastics has absorbed the natural antics and stretching of animals, only its exercises combine elements of breathing exercises and relaxation, and no simulators or special devices are needed. You can talk about yoga for hours, how rich it is in its ability to rejuvenate and keep the human body in good shape. Our conversation is about wrinkles on your face. Just yoga exercises can smooth them out. So here are some exercises. Have you seen the chimpanzee monkey scream? No? You will have to make a similar facial expression. We fold our lips and stretch forward as far as possible. We freeze in this position of the “monkey kiss” for a while, then relax. We repeat the first antics, as well as all subsequent quantitatively - 10 times at least. Then, the exercise “on the contrary” - we roll our lips inward and squeeze, again freezing and relaxing. With a chin - the same. Pull it forward and move it left and right. Such a movement strengthens the muscles of the neck and the chin itself eliminates the appearance of its double. But so that the cheeks do not sag, yoga suggests pretending to be a cow for a while. Imagine that you have chewing gum behind your cheek. After that, start pumping the imaginary contents of the mouth either under the cheeks or under the lips. And until then, do this until a pleasant warmth spreads over your cheeks and lips. Out? Then now it's time to turn into a fish. Imagine that you are washed ashore and you are trying to find water with your mouth. Do you remember how a fish opens its mouth wide in the air? Open your mouth as wide as possible and you, freezing in this position and relax one by one. “Yawn” as you inhale, and relax your muscles as you exhale. And the last thing - let's flirt with ourselves. Let's play with ourselves with a wink. Into the mirror We wink with the right, then with the left eye alternately. But we do not close our eyes at the same time, but simply strain our muscles and freeze for a few seconds. Then we relax. Such exercises allow the muscles of the face to tone up. But over time, with the constant use of this gymnastics, the result will not be slow to affect both the skin and even the complexion. You will become younger.

"Healthy skin - daily skin care program - Healthy facial skin"
Fluid circulation

In order to help blood circulation, you need to move more, play sports, spend more time in the fresh air, drink more fluids and sweat during exercise.

It is worth doing breathing exercises and yoga. In addition to saturating the blood with oxygen necessary for healthy facial skin, these types of activities help to relax and combat stress that causes a bad complexion.

Diet affects skin health more than anything else. It is worth eating healthy foods, whole grains, fish, eggs, poultry, lean meats, food without salt and sugar, vegetables and fruits.

If the diet is rich in vitamins A, B, C and E, then you don’t have to worry about skin health. Vitamins A and E help protect the skin from free radical damage, vitamin C helps keep the skin looking young, and vitamin B promotes the growth of beautiful hair, nails and skin elasticity.

The main minerals for healthy skin are selenium, silicon dioxide, and zinc. These minerals are often found in ready-made skin mineral supplements that are easy to find in many pharmacies.

Omega 3 and 6 fatty acids are important for the skin. They are included in the most common products to varying degrees, but there is no way to buy salmon, cold-pressed vegetable oils, you can always buy fish oil in a pharmacy, or a special food supplement containing omega 3 and omega 6.

In addition to food, you need to remember about water. Every day, an adult healthy person should drink about two liters of clean water. Pure water is the main way to moisturize the skin from the inside, increase the excretion of harmful substances from the body and the influx of vitamins and minerals to the cells.

50 ways to get your life in order part 3:17. Make an appointment with the doctor you've been putting off for a long time
How easy it is to put off going to a doctor, such as a dentist, until a sharp pain compels you to do so. However, preventive measures are very important for maintaining the overall health of the body.

18. Do Mind Exercises
Crosswords, Sudoku and other word games are more than just an entertaining pastime. They have been proven to improve mental performance in general.

19. Publish your own book
Now, with the development of the Internet - technology, it has become much easier to do. You can post your ideas on the Internet and earn money from it. I publish my own books on the Internet.

20. Create a Reading List and Join a Reading Club
Most people complain that they would like to read more, but without a specific plan, you will not find enough time for this. Joining a Reading Club will not only expand your social activities, it will help you implement your reading plan and update your reading list.

21. Find time for solitude every day.
Susan Taylor states that "solitude helps to renew the mind and develop new ideas."

22. Practice breathing exercises or meditation
Stress has a devastating effect on your life and performance in general. I personally, being under the yoke of stress, sometimes forget to breathe. Remember to take deep breaths, this will improve the flow of oxygen to the brain.

23. Be honest in whatever you do or say
Are you able to stand up for all your actions and deeds? If not, analyze all your words and learn to express your thoughts honestly and directly. This will reduce the chances of making mistakes along the way.

Gymnastics for weight loss: Slow walking in one place with high knees for 1-2 breaths, and 3-4 exhalations, while you need to gradually increase the rhythm for one to two minutes. Then squats (for the first time, ten not deep enough). We put our feet shoulder-width apart, hands should be lowered in each hand with a small dumbbell. Alternately, you need to squeeze your hands at the elbow. If there are no dumbbells, they should be replaced with bottles filled with water. You need 15 such exercises for each hand, after that, over time, you need to slightly increase the load. Next, we put our feet shoulder-width apart, hands on our hips, in this position it is necessary to make turns 2 to the right, then we look straight, 2 to the left, look straight again. These exercises should be performed for approximately 2 minutes. Running in place is also quite important. It should be done within 5 minutes. We put our feet together, lock our hands in the lock and bend over, while trying to get the floor or the toes of our feet (perform ten times). Then we jump on a rope or just in one place on our toes, while you need to gently touch the floor with your heels. You can also put a stick or rope on the floor and jump in this way (at least 30 seconds). The last procedure is similar to the first, only we do the opposite - you need to go with quick steps and smoothly switch to slow walking. It is important to note that even before the start of gymnastics exercises for weight loss, it is necessary to measure the pulse, the procedure should be repeated after charging. During the entire charging period, it is necessary to keep breathing as even as possible, while trying to breathe through the nose. Also, at the end of the gymnastics, it is useful to take a massage contrast shower. Contraindications to gymnastics for weight loss: People with pressure, menstruation, fever, heart disease, pregnant women, traumatic brain injury, asthmatics - this type of exercise is not recommended. In addition to morning gymnastics, there are still a lot of different ways to do exercises: refuse to use the elevator, try to walk a couple of stops to home or work on foot while at work, periodically tighten your abdominal muscles, and not just sit, lounging in a chair.

Source: http://profiguru.info/gimnastika-dlya-pokhudeniya/
© ProFigure.Info

NO DIET! In 2 days you can reduce your waist size by 4 cm! Girls don't diet. Just breathing exercises for 15 minutes in the morning, on an empty stomach. Exercises Inhale - round the stomach. Exhale - retract, so 2 minutes. Then inhale - round, do two dovdah, exhale - draw in, take two pre-exhalations, help with the palm of your hand and try to tighten the press, so 10 minutes. Then inhale - round the stomach, on the exhale we bend over and try to exhale as much as possible, draw in the stomach, hold our breath, straighten up and count up to 8, periodically straining the press, then inhale again, so 3 minutes.

"Healthy skin - daily skin care program - Healthy skin color (continued)"
Follow a healthy diet

Proper nutrition will help you feel good and look your best. Eat plenty of fruits, vegetables, whole grains, and protein-rich foods. Studies have proven that a diet rich in vitamin C and low in fat and carbohydrates promotes skin rejuvenation.

Deal with stress

A neglected state of stress makes the skin more sensitive, causes pimples and other skin problems. In order to be physically and emotionally healthy, you need to learn how to control stress. It is enough to review your schedule and find time for pleasure, relaxation and self-care. The result of simple attention to yourself will exceed the wildest expectations.

Exercise

Any physical activity will increase blood circulation, metabolism, elimination of toxins, fat burning, the skin will acquire a healthy radiant appearance. And besides, it will give a good mood and give optimism.

Breathing exercises

In addition to physical stress on the muscles during exercise, you need to breathe deeply - this will saturate the blood with oxygen, which is necessary for healthy skin color.

Special cosmetic care

Despite the fact that the modern cosmetics market is saturated with various ready-made masks, creams, lotions, and so on, there are many simple and inexpensive recipes that are easy to prepare yourself at home.

Lemon for a beautiful complexion

Mix the juice of one lemon and a glass of milk, add a teaspoon of glycerin.
Leave the mixture to stand for half an hour.
Apply the mixture to your skin before bed.
peach mask

It is enough for a few minutes at night to gently massage the face with the back of the peach skin. No need to wash off the peach juice after the massage. Peach will not only help cleanse the pores and moisturize the skin, but will also have a tightening effect on the skin and muscles of the face. In addition, a light massage will increase blood circulation, which will positively affect skin color.

Tomato mask

Daily application of tomato pulp on the face (for an hour) will give the skin a beautiful color.

Breathing exercise games

Breathing exercises strengthen the respiratory organs, improve blood circulation and the activity of the cardiovascular system, and also increase resistance to colds.

spout breathes
Invite the child to press his lips tightly and breathe well through his nose.

Right - Left
Invite the baby to breathe alternately with one nostril, then the other. To perform this exercise, when inhaling and exhaling, you need to close the right or left nostril with your index finger.

Hedgehog
Take a few rhythmic and short breaths and exhalations with the baby, depicting how a small hedgehog runs and puffs.

watch
Invite the baby to say sharply: "Tick" so that the stomach is pulled up to the back. Saying: “So”, you need to exhale calmly, slowly, so that the abdominal muscles relax.

Breeze
The child, inhaling through the nose, smoothly takes the shoulders back, connecting the shoulder blades. Then he stretches his lips with a tube and slowly releases air through it in a thin stream, relaxing his shoulders.

Trumpeter
Invite your child to become a trumpeter. Let him make a "pipe" out of his palms "- he will fold his palms into fists, put them to each other and put them to his lips, like a trumpeter pipe. Slowly exhaling, the child says loudly: "Doo-oo-oo, doo-oo -y".

Rooster
The child stands with his feet shoulder-width apart, arms down. When inhaling, he raises his “wings” hands up, lowers them when exhaling and says: “Ku-ka-re-ku”.

locomotive
The child walks around the room, with his arms bent at the elbows, he depicts the pistons of a train and says: "Choo-choo-choo."

Pump
The child stands straight, legs together, arms lowered. On inspiration, he tilts his body to the right, his left hand slides up along his side. As you exhale, tilt your torso to the other side, saying: “S-s-s-s-s-s.” (Then you need to inhale to the left, and exhale to the right),

Big small
The child stands straight, legs together. He takes a breath and rises on his toes, raises his hands up and stretches. On exhalation - lowers his hands down, stands on the whole foot. Exhaling, the child says: "Uh-h-h-h-h."

Rainbow smiles
The child spreads his arms to the sides and raises them above his head, as if drawing rainbow arcs. At the same time, he takes a slow breath. As he exhales, he smiles broadly, says: "Ssss" and smoothly lowers his hands down.

Each exercise is desirable to perform 2 times a day 3-5 times.

NO DIET!

In 2 days I reduced my waist size by 4 cm!

I accidentally found out about these exercises, they promise 10 cm in a week, so I decided to try it, two days have passed and the result is already there! And what will happen next?

Girls don't diet. I just did breathing exercises for 15 minutes in the morning, on an empty stomach.
I'm surprised how easy it is...

Exercises

Inhale - round the stomach.

Then inhale - round, do two before inhaling,
exhale - we retract, do two before exhalation, help with the palm of our hand and try to tighten the press, so 10 minutes.

Then we inhale - we round the stomach, on the exhale we bend over and try to exhale as much as possible, draw in the stomach, hold our breath, straighten up and count up to 8, periodically straining the press, then inhale again. so 3 minutes

To avoid back pain:

When picking up something from the floor, squat down and tense the muscles in your shoulders and legs, not your back;
avoid prolonged work in an inclined position;
remember that you can’t carry weights now;
sitting on a chair, lean on the back and do not cross your legs;
it is advisable to sleep on an orthopedic mattress, putting a not too high pillow under your head;
give up shoes with high heels;
do gymnastics for pregnant women, swim, move more (of course, taking into account well-being).

Drawing pains in the lumbar region are sometimes a symptom of a threatened abortion (especially if they are accompanied by pain in the lower abdomen), so with such pain, you should consult an obstetrician-gynecologist!

Cleansing breath for the lungs
1. Inhale deeply.

2. Hold your breath for a few seconds.

3. Press your lips tightly, as for a whistle, do not inflate your cheeks.

4. After exhaling with considerable force, not much air.

5. Stop for a second without releasing the remaining air.

6. Then exhale a little more air, hold, do this until all the air is exhaled.

If you have been smoking for a long time, your lungs are quite clogged, it is recommended that you practice such breathing 3 times a day - in the morning, afternoon and evening. And in order to maintain good health, it is recommended to do this breathing exercises systematically once a day, the best time is morning.

Face and body care during pregnancy

Many women bloom while expecting a baby.
Hormonal changes that immediately begin in the body of a pregnant woman help to improve complexion, have a positive effect on hair and nails, and the unforgettable feeling of a new life emerging plays its role. And how can you not become a beauty?
But not everyone is so lucky. Some people have to deal with skin and hair problems throughout their pregnancy. Pigment spots or pimples appear on the skin, the hair becomes dull, and the nails break and exfoliate every now and then.
Usually, these problems begin to appear in the second trimester. And the reason for this is all the same hormonal changes.
How to take care of your skin during pregnancy?

Oily skin care
Various acne creams are not helping you right now. Under no circumstances should they be used during pregnancy. And in general, pay attention to the labels more often.
All tonics, lotions and other skin care products that contain salicylic acid are not suitable for use during pregnancy.
Use a gentle facial cleanser: once in the morning and once before bed. Also a good remedy is gentle peeling, which should be applied 2 times a week.

Dry skin during pregnancy
Dry skin also needs care, especially in winter. Dry skin care should consist of gentle, pH-neutral products. Do not use soap, it dries out the skin very much.
The most optimal solution for you will be a gentle moisturizing gel for washing. After washing, apply a cream containing components such as vitamin E, aloe vera and hyaluronic acid to the skin.

Not enough oxygen!

The use of oxygen cocktails, as well as the use of advertised cosmetics in this direction, does not solve the problem of oxygen starvation - oxygen absorption through the gastrointestinal tract and skin does not occur.
The main methods of saturating the blood with oxygen include a special set of breathing exercises, staying in the fresh air.

Methods of therapeutic breathing:
- a short breath (up to two seconds) through the nose and a long exhalation (up to 8 seconds) through the mouth, with the lips compressed with a tube;

A short inhalation and a long exhalation, carried out both through the nose and through the mouth, however, during the exhalation, a long sound "and" should be made;

The use of breathing simulators, the action of which is based on mixing the air inhaled by a person and exhaled by him, which allows you to adjust the work of the respiratory center in the desired mode.

Trips out of town are very useful for a person: to the forest, to the river ... These events allow you to relax and saturate the blood with oxygen at the same time.

Breathing exercises - TalkyLand
Recently I saw a note on a social network about special breathing exercises.
Exercises are done 15-20 minutes a day in the morning on an empty stomach. Those who have tried it are delighted, the reviews are the best. I decided to try.

Exercises

Inhale - round the stomach.
Exhale - retract, so 2 minutes.

Proven strategy: 15 minute breathing exercises for weight loss daily. Optionally can be divided ()

Proven strategy: 15 minute breathing exercises for weight loss daily. Optionally, it can be divided into three 5-minute sessions. You can perform it anywhere, the main thing is to be focused on your own breathing all the time.

Step 1. Inhale
Breathe in as quickly and completely as possible through your nose, and relax your abdominal muscles in order to draw as much air into your lungs as possible.

Step 2. Rise
Holding your breath, tighten your abdominal muscles, pull in and then lift your stomach up as far as you can. Place your hand on your stomach for better tracking and control. Hold in this position for 10 seconds.

Step 3. Tilt and squeeze
Lean forward and then straighten up. (Your shoulders should be slightly rounded.) Tighten your glutes. Hold in this position for 10 seconds.

Step 4. Exhale
Breathe out with resistance (as if you were blowing through a straw). Keep your head and shoulders relaxed, but do not relax your abdominal and gluteal muscles until you have finished exhaling.

Breathing exercises for weight loss. Perform exercises 10 times in three sets. Take a slow, deep breath in with your stomach through your nose for four counts. Hold the air inside according to the "four by four" pattern. For example, if you inhale for four counts, then hold it for sixteen. Now exhale through your mouth; it should be twice as long as the inhalation, which means that the exhalation is made in eight counts.

Alexandra Nikolaevna Strelnikova was a singer and actress who once lost her voice. In addition, she suffered from a choking cough. Her mother helped her to recover, voice teacher Alexander Severov. She picked up a set of breathing exercises for her daughter, which helped to quickly restore the ligaments and voice, and at the same time improve the general condition of the body.

Alexandra Nikolaevna took into account the experience of her mother, supplemented and systematized these exercises. As a vocal teacher, she worked with singers, set their voices, offering to chant and restore the sound of the voice to perform the exercises that once saved her. Gradually, she noticed that proper breathing affects not only the voice and its sound, but also the body as a whole. Especially on the respiratory organs. Alexandra Strelnikova continued her experience on sick people. And what was her surprise when the technique began to help her patients. The fame of the healing properties of breathing exercises soon spread throughout Moscow and throughout the country. In the early seventies of the last century, Alexandra Nikolaevna Strelnikova received a patent for the breathing exercises she developed and since then began to officially help asthmatics.

The essence of breathing according to the Strelnikova method

The essence of Strelnikova's technique is proper breathing. The author tested all the developed exercises of Strelnikov directly on herself.

The main feature of this breathing gymnastics is a special breathing technique, in which the main attention is paid to the duration of breath holding and exhalation. Inhalation should be energetic, powerful, through the nose, and exhalation should be passive, slow, smooth. All movements are performed at the same pace, but energetically. Breaths of air are performed in multiple series (from 4 to 32 times). After that, a break of 3-5 seconds is taken for a short rest.

During exercise, it is forbidden to hold air when inhaling and exhaling. Properly performed inhalation is carried out simultaneously with chest compression, as a result of which oxygen enters the tissues of the body faster, saturates them with oxygen and improves well-being. All charging movements are performed along with exhalations.

Through a coordinated combination of breathing and movement, the development of the muscles associated with breathing is stimulated. They become stronger and get stronger faster.

It is noteworthy that the technique of Alexandra Strelnikova gives a very fast result. If you perform a set of exercises recommended by the author, the effect can be felt on yourself after 15 minutes.

To understand whether you are doing gymnastics correctly, your condition will help. If breathing has become easier, lightness has appeared in the body, efficiency has increased, mood has improved, there is a surge of strength, you are doing everything right.

It is noteworthy that breathing exercises can be successfully carried out while walking in the fresh air, during rest. It is ideal for both individual and group lessons. It is enough to take a few “correct” breaths at an average pace. For example, eight breaths, a short pause of 3-5 seconds, eight more breaths. In 20-30 minutes of such charging, the body will have enough time to saturate with oxygen.

Who shows Strelnikova's breathing exercises

Properly performed breathing exercises by Alexandra Strelnikova have practically no contraindications. It is ideal for men and women, children, young people, middle-aged people and the elderly.

Breathing exercises can be used as a prophylactic against respiratory diseases in children. She copes well with asthma in children and adults. This is evidenced by numerous positive reviews published in print media, on Internet forums, and in social networks.

Indications for breathing exercises are diseases:

• of cardio-vascular system,
• respiratory tract,
• musculoskeletal system,
• nervous system,
• urinary system,
• thyroid gland,
• digestion,
• voice device.

Successfully use breathing exercises for:

• bronchial asthma,
• allergies,
• overweight,
• snoring,
• viral diseases,
• anemia,
• diabetes,
• stuttering
• nicotine addiction,
• deviated nasal septum,
• stuttering
• during the normal course of pregnancy.

Contraindications for breathing exercises

Despite the usefulness of breathing exercises, it is recommended to consult a doctor before starting training. This is especially necessary in the presence of chronic diseases, so that the doctor correctly determines the degree of load and intensity of exercise.

The first workouts should be done with caution. At this time, you should listen to your body and its reactions to exercise. Start with the minimum load, then - in normal condition - gradually increase it. At the first stages of gymnastics, it can be difficult for the body to adjust to deep breathing, so you need to do it without fanaticism. In this case, the “do no harm” rule should be followed.

Breathing exercises are contraindicated in:

• fever and high fever
• severe diseases of organs and body systems,
• brain injury,
• concussion,
• chronic cervical osteochondrosis,
• spinal injuries,
• severe myopia and glaucoma,
• stone disease of the kidneys and gallbladder,
• diseases of the cardiovascular system,
• bleeding
• high arterial, ocular or intracranial pressure.

Breathing exercises

A complete set of breathing exercises A.N. Strelnikova consists of more than a dozen exercises. One basic complex includes 12 exercises. But you don't have to master them all. At first, it is enough to study three or four exercises and regularly perform them, gradually adding new ones to them.

"Fists" or "Palms"

For this exercise, turn your open palms away from you, bend your elbows and raise them vertically, as psychics do. Take noisy, powerful breaths, sharply clenching your palms into fists. Repeat the exercise 4 times, exhaling slowly each time. Then take a short break and repeat the exercise again. The entire series must be completed 24 times.

"Leaders"

Stand in the starting position (stand straight, feet shoulder-width apart, shoulders relaxed, head raised). Clench your hands into fists and place them at waist level. As you inhale, sharply throw your hands down, open your fists and spread your fingers. In this case, the "shoulder straps" - the muscles of the shoulders, forearms and hands should be in tension. One series of exercises consists of eight such breaths with a short pause of 3-5 seconds. In total, you need to complete 12 series of exercises.

"Pump"

Starting position, as in the exercise "Shoulder straps" (legs slightly wider than shoulders). Lower your shoulders, and stretch your arms along the body. Slowly bend down, imagine that you have a pump in your hands, inhale sharply and noisily. Then exhale slowly. The series consists of eight breaths with a short pause. There are 12 episodes in total.

These are the basic exercises. But in the Strelnikova complex there are still no less effective ones. Learn them and put them into practice. But do not forget to listen to your body, pay attention if pain occurs.

Bearing a child in many families is perceived as a condition similar to a serious illness. Therefore, households are trying to protect the future mother from any stress and unnecessary activity, which is completely wrong. Inactivity is recommended for pregnant women only in cases where there is a real threat of interruption. In the later stages, rest and rest is recommended for mothers who are at risk of premature delivery. But if the gestation proceeds fully, then it is quite possible for mothers to do positional and breathing exercises for pregnant women in the 3rd trimester. Of course, you don’t need to focus on training. It's just enough to go about your normal daily activities and devote some time to the breathing techniques that many pregnant women combine with yoga.

It is useful for expectant mothers to breathe sea air

The third trimester is the final stage of intrauterine development of the crumbs, so more attention should be paid to preparatory activities for delivery. That is why, in addition to traditional gymnastic exercises, breathing exercises are recommended for pregnant women, which helps during contractions. The beginning of active growth of the tummy falls on the 2nd trimester, and by the last trimester it reaches an impressive size, so at this time most of the gymnastic exercises for moms become impossible.

In order not to harm the baby, during pregnancy in the 1st trimester, as well as during the second and third gestational stages, it is forbidden to perform any exercise on the abdominal muscles, weight training equipment or jumping are contraindicated. Sharp movements are also prohibited; when changing the position of the body, you need to move smoothly and slowly, while avoiding pressure on the tummy.

If during the training there were unpleasant or painful sensations, the heart beat faster than usual, or there was severe shortness of breath, you need to stop exercising, restore breathing and relax. Any training should bring mommy pleasure, joy, only then they will work for the good.

The benefits of breathing exercises

Very important in prenatal preparation is given to the mother's ability to maintain peace of mind, maintain peace and self-control in critical, stressful situations. Breathing exercises help to cope with psycho-emotional, nervous overexcitation, mood swings and excessive irritability, which also improve well-being, have an analgesic effect during the labor period of childbirth. Breathing exercises are useful and this is a fact:

• It helps to get rid of anxiety, makes the body relax;
• The activity of all intraorganic structures is stimulated and significantly improved;
• Due to the ever-increasing uterus, the working lung volume decreases, and breathing exercises help to breathe correctly, increasing the supply of oxygen to the fetal bloodstream, as a result, nutrition and oxygen are actively supplied to both the mother and the fetal organisms;
• Against the background of proper respiratory activity, there is a noticeable improvement in the functionality of blood circulation and the cardiovascular system;
• If you start practicing breathing exercises already in the 1st trimester, then such exercises will help minimize toxic ailments;
• Breathing techniques teach to relieve nervous tension and relax;
• It helps to strengthen the immune defense, normalize blood pressure, cleanse the bronchopulmonary system.

Breathing exercises help relieve stress and calm down. Mommy has the opportunity to do something pleasant, mentally imagining her future baby. Such breathing exercises help to relax, improve well-being and blood circulation, placental nutrition, which favorably affects the condition of the crumbs.

Gymnastics techniques

There are several types of breathing exercises: dynamic and static. The dynamic technique is complemented by a certain motor activity and is not always suitable for late gestational periods. The static technique involves performing elements in a comfortable and relaxed position, therefore it has no contraindications and is safe for the third trimester.

For the correct implementation of special techniques, it is advisable to consult a specialist

Experts identify several common gymnastics methods for pregnant women, the most popular of which is the Strelnikova program. This technique is clear and easy to use, contributes to the supply of oxygen to all intraorganic structures, improves material exchange processes and increases the immune status.

A special advantage of the Strelnikova program is its high effect, which is manifested in the normalization of pressure, the elimination of depressive states and fatigue, and if classes are carried out regularly, the frequency of catarrhal pathologies decreases many times. Experts recommend starting breathing exercises from the first days, as soon as mommy finds out about her situation.

In the presence of uterine tone, breathing exercises help eliminate tension in the myometrium of the uterine body and relieve mental stress, improve mood and vitality. With hypertonicity, you can perform two types of gymnastics: active and passive. Active involves the presence of a light load, and passive is carried out in a relaxed position and a comfortable position.

The essence of breathing training during gestation is calm and shallow breathing, which is gradually deepened, making the inhalation / exhalation more complete and deep. When performing this technique, the muscle structures of the diaphragm and the press are included in the work. These workouts can be successfully combined with swimming, Pilates or yoga for pregnant women.

Strelnikova complex

The gymnastic complex, developed by Alexandra Strelnikova, is effective not only for pregnant women, but also helps to overcome many childhood diseases, stuttering, ailments like asthma, and heart problems. The basic program includes 12 simple elements to perform.

1. Hands. Warm-up exercise. Stand up, bending the limbs at the elbows, place the palms with the inner side away from you. When inhaling, the palms are tightly squeezed, while exhaling, relax, with this exercise only the fingers work.
2. Shoulder straps. Get up, hands at your sides. Bend your arms, pressing your fists to your stomach. Tighten your arms and shoulders, inhale, sharply unclenching your fists and lowering your arms down. As you exhale, return your hands clenched into a fist to your stomach and tighten your shoulders.
3. Cat. Stand with a straight back, legs slightly apart, arms at your sides, but bent at the elbows. On inhalation, you need to sit down a little and turn to the side, as if grabbing air with your hands, while exhaling, smoothly return to and. n. Perform, alternating turns in different directions.
4. Pump. Stand straight, stretch your arms at the seams, lower your head, rounding your back. Slowly lean forward as far as the pregnant woman's tummy allows, but not more than 90 °. At the end point, quickly inhale and return back without straightening your back.
5. Ears. This exercise is done sitting or standing. You need to tilt your head, trying to reach your shoulder with your ear. Inhale to bend, exhale to come back. Only the neck should work when performing this element.
6. Pendulum head. An element is performed by analogy with the ears, only tilts are performed forward / backward.
7. Head turn. Perform the exercise while standing and with a straight back. While inhaling, turn the head to the sides, exhaling between turns.
8. Hugs. Stand up straight with a straight back, bend your arms at the elbows, raising them as if at a desk. When inhaling, they grab the left shoulder with the right hand, and the right shoulder with the left, so that the elbows come together at a point.
9. Big pendulum. This element combines the hug exercise and the pump. On one breath, the girth of the shoulders is performed, then on the exhale they take and. p., on the second breath they make a pump, on the exhale again and. P.
10. Rolls. Stand up straight with your foot slightly forward. On inspiration, load all the weight on the limb extended forward, which should sit down a little. On the exhale - and. n. Perform alternately for the left / right leg.
11. Step forward. It's like walking in place. At the first breath, raise the leg bent at the knee to the stomach, sit down on the other. On the second breath, the legs change.
12. Step back. Similar to the previous exercise, only the limb is pressed against the buttock, and on the second they squat.

Daily performance of the elements of the Strelnikova complex will help strengthen the immune status and increase protective functions without additional intake of any vitamins and immunostimulants.

Other elements of gymnastics

With the favorable development of gestational processes, breathing exercises can be started from the earliest possible dates. For pregnant women, in the absence of contraindications, physical education is very useful, and if you supplement it with elements for breathing training, then the benefits of such exercises will increase many times over. In the later stages, when mommy is already at the finish line and is already pretty tired of being overweight, swelling and aching back, such workouts will help to relax, and in the future will facilitate and anesthetize delivery. Experts offer several common breathing techniques.

In any case, the most important thing is not to overdo it.

It is necessary to take the most comfortable position, even lie down, placing a small elastic roller under the limbs. Slowly inhale through the sinuses, as if filling the abdominal cavity with air. Hold for 3-5 seconds, then slowly release the air, but through the mouth. During the execution of this element, all muscle structures must be relaxed as much as possible. This is a chest breathing technique.

There is also diaphragmatic breathing, in which you need to quickly inhale air through the nose, sticking out the stomach forward, while the chest should remain immobilized. Hold your breath for a couple of seconds, then slowly exhale.

Four-phase breathing is another effective element of breathing training. You need to slowly inhale for 5 seconds, hold your breath for a couple of seconds, then exhale also for 5 seconds and again linger for 2-3 seconds. Perform the exercise for 2 minutes.

Dog breathing helps a lot with contractions. To train him, you need to sit comfortably and breathe often, superficially and quickly through your mouth. This technique helps to relax all the muscles and anesthetizes with too intense contractions.

Training Rules

In the process of performing breathing gymnastic training, you should monitor the breath holdings, they should not be too long so that the baby does not accidentally experience a lack of oxygen. You need to do half an hour a day.

For classes, it is recommended to choose the most comfortable clothes that do not constrain the tummy, and ventilate the room in advance. After eating, it is better not to exercise, wait at least a couple of hours. The most optimal time for training is the period of 16-19 hours.

Other workouts in the 3rd trimester

In the third trimester, the tummy becomes very large, therefore, physical exercises are selected with reduced loads. At this stage of gestation, the goals of physical education for pregnant women are of preventive importance and are aimed at preventing the development of hemorrhoids, hyperedema and varicose veins, as well as at supporting general organic tone.

If during exercise the pregnant woman does not feel well, feels unwell, discomfort and other unpleasant manifestations, then it is better to refrain from training, limiting herself to walking and breathing exercises.

Do not engage in extreme, overly active sports that can provoke injury. Yes, it is better not to be zealous with stretching, because the articular-ligamentous structures under the influence of hormones are too extensible and can easily be damaged.

Positional gymnastics

In the last trimester, patients are often recommended positional gymnastics, which does not apply to breathing, but at the same time perfectly trains the mother’s respiratory structures, helps to effectively prepare muscle tissues for the upcoming birth loads, training the pelvic, dorsal and oblique muscles. The complex positional program includes fairly simple elements.

For example, a butterfly. When performing this element, it is necessary to sit comfortably on the floor, bringing the limbs of the foot to the foot. It is necessary to slightly press on the knees, stretching the step muscles.

Another popular exercise is the cat. When it is performed, the load from the lumbar-dorsal region is removed, mothers feel real relief. You need to sit on all fours, rounding your back with an arch, and press your chin to your chest. Then you need to throw your head back, at the same time bending your back down, like a cat.

Very useful in the last trimester and knee-elbow gymnastics, when from and. on all fours, you need to get down on your elbows and stand in this position for about 10 minutes. This element of positional gymnastics helps to relieve pressure and tension from all intraorganic structures of the mother.

In order not to swell the brushes, it is useful to collect the palms in the castle and rotate the brushes for 3 minutes. From swelling in the legs and varicose veins, rotation of the feet helps. If the baby has taken the wrong position, then doctors recommend from the knee-elbow position to perform alternate leg raises to the sides, more often to perform the cat exercise. There is no need to worry too much, panic and become depressed if, after several workouts, the baby does not roll over, very often the children take the correct head position a couple of days before the upcoming delivery.

conclusions

Mommy should clearly understand that such loads, both physical and respiratory, will go to the baby and herself exclusively for the good. Do not beware of light physical exertion, even at the last stage of gestation. With the correct implementation of the recommended exercises, mommy will only feel better, more cheerful and cheerful.

With the regular performance of such simple, but at the same time highly effective exercises, the immunity of the pregnant woman will noticeably strengthen, the body will always be on an active wave. In order to avoid undesirable consequences, it is recommended to discuss all exercises and the safety of their implementation with the obstetrician-gynecologist leading the pregnancy.

One of the key conditions for a painless and easy delivery is proper breathing. It is this technique that is primarily taught in courses for expectant mothers.

Doctors recommend learning to control your breathing from the very beginning of pregnancy, because such exercises, in addition to preparing for childbirth, greatly help your body cope with numerous stresses, improve health, soothe and relax.

Special breathing exercises will help you master the technique of proper breathing.

Unfortunately, pregnancy is perceived by many as a kind of painful condition in which complete rest is needed.

As a result of the lack of any physical activity and inactivity, a woman faces a lot of problems, where the most harmless are weight gain and the inability to put her figure in order after childbirth.

Of course, during pregnancy you should not set sports records, but elementary physical activity is still needed, especially since there are special fitness classes, yoga or aqua aerobics.

However, in any complex there will be breathing exercises - they are usually done before the main complex, but if physical exercises are contraindicated for you (be sure to consult your doctor), then breathing exercises are done separately.

Its benefits cannot be overestimated:

• Thanks to the technique of proper breathing, you will learn to concentrate your attention and relax, so breathing exercises are often called relaxation exercises - the ability to calm down, get rid of tension, anxiety and relax will be a real salvation for a pregnant woman.
• Insufficient oxygen supply to the body negatively affects not only your well-being, but also the condition of the baby inside you - by learning to breathe correctly, you will significantly improve blood circulation and increase the amount of oxygen in the blood, which, in turn, will contribute to the full functioning of the cardiovascular, nervous and endocrine systems, normalize blood pressure and improve the functioning of all your organs.
• During contractions, it is very important to breathe correctly - this significantly reduces the pain effect, speeds up the process of childbirth, makes it easier - both for you and for the baby.

The benefits of exercise in the first trimester

You can start exercising literally from the first weeks of pregnancy - this will help your body quickly adapt to the changes that occur to them.

With the help of breathing exercises, you can strengthen your immunity and reduce the manifestations of toxicosis. By starting to breathe properly, you will ensure increased blood circulation in all internal organs, including the uterus, placenta (placental blood flow improves and the fetus receives everything it needs in the proper amount), as well as the intestines.

In the first trimester, many pregnant women complain about poor bowel function: they suffer from constipation, flatulence, bloating, abdominal pain, so it is very important that it works well. Thanks to breathing exercises, you can normalize its peristalsis and forget about problems with the intestines for the entire period of pregnancy.

The importance of gymnastics in the second trimester

When the first trimester is over, and your baby continues to grow day by day in an expanding tummy, the technique will help compensate for the decreasing lung capacity.

As the uterus grows, it begins to take up more and more space, shifting both the diaphragm and all the organs of the abdominal cavity upward, compressing them and making it much more difficult for them to work. That is why there is a decrease in lung volume, and the movement of the diaphragm is also difficult.

Due to these changes, the child may not receive enough oxygen, while his need for it is constantly increasing.

With the help of breathing exercises, you can facilitate the access of oxygen to the placenta and baby, relieve stress from the cardiovascular system, improve the drainage functions of the respiratory tract, strengthen the bronchi and increase the respiratory volume of the lungs.

The need for gymnastics in the third trimester

In the last months of pregnancy, your main task is to physically and psychologically prepare for the upcoming birth.

During breathing exercises, you must learn how to control your breathing in such a way as to be able not to get confused and concentrate at the most crucial moment:

• it will help you distract from pain and discomfort;
• facilitate the period of contractions;
• will allow you to consciously control the process;
• soften the tension of the perineum and prevent injury;
• reduce the risk of hypoxia in the child.

By properly distributing efforts, you can relax and tighten the right muscles, so uterine contractions will not be as painful, but at the same time more effective.

As for the benefits of gymnastics in the third trimester, with its help you will be able to get rid of the increased tone of the uterus, jumps in blood pressure, pain in the legs, lower back and back, nervousness and insomnia.

Features of mastering the technique of proper breathing and precautions for a pregnant woman

Breathing exercises are practically the only type of activity for which there are no medical contraindications. On the contrary, doctors recommend mastering the technique of proper breathing for all pregnant women and not only.

However, it is necessary to distinguish between static and dynamic gymnastics. Expectant mothers are often advised exactly the static type of exercises, since they do not require any movements, are performed in a comfortable and relaxed position and do not pose a danger;

As for dynamic gymnastics, one of the most well-known methods is Strelnikova’s paradoxical breathing exercises, then she may have certain contraindications (threatened abortion, placenta previa, etc.), because when doing exercises you will need to make quite active movements that can cause miscarriage or premature birth.

If you want to do such gymnastics, then you should definitely consult with your doctor.

Otherwise, you will need to follow only simple rules.

• Gymnastics should be done daily, doing exercises, as a warm-up before the main complex or as a relaxation.

Ventilate the room well before class. It is better to set aside time for exercise in the morning, but keep in mind that at least an hour must pass after eating.

• You can start with five to ten minutes, gradually increasing the workout time to half an hour, but no more than that, because if oxygen saturation is too sharp, your body may react with the appearance of dizziness and weakness or a drop in pressure.

In general, the breathing exercises themselves will take you all the same ten minutes, and the rest of the time will be spent on pauses for rest, relaxation between exercises, and breathing warm-up.

• Your classes should bring you pleasure, so if you experience the slightest discomfort or discomfort, it is better to stop training or take a break.
• Try to relax completely during the exercise, do not be distracted by anything and do not talk.

For an emotional mood, you can turn on calm melodic music.

• Do everything slowly and calmly, without sudden movements.

Remember that you need to breathe through your nose, with the exception of only a few exercises.

• Perform breath holding exercises very carefully - it should not be long so that the child does not experience a lack of oxygen. Many complexes recommend avoiding such exercises.

If you doubt your abilities, then spend the first workouts with a trainer to understand how and what exercises to do. Then you can do them at home on your own.

A lot of useful information about breathing exercises for expectant mothers, as well as some exercises, are presented in this video.

An approximate set of breathing exercises for expectant mothers

In the process of doing gymnastics, you will need to master different types of breathing: chest and diaphragmatic (also diaphragmatic or abdominal), shallow, deep and full, jerky and rhythmic.

Each exercise should be repeated up to eight to ten times - in several cycles, making pauses between them to rest a bit.

• Do a warm-up at the start of your workout.

Turns and tilts of the head, circular movements of the head, raise and lower the shoulders, circular movements of the shoulders, while inhaling, take the shoulders back and try to open the chest as much as possible so that the shoulder blades come together, and while exhaling, return them back.

• Practice abdominal or diaphragmatic breathing.

To do this, place the palm of one hand on your stomach, and the other on your chest. After exhaling, take a deep breath, but not with your chest, but with your stomach (check yourself so that the hand lying on the chest remains motionless). The abdominal muscles should work, but not overstrain, you just have to, as if massaging the internal organs with your stomach while breathing.

• Practice chest breathing.

The meaning is the same as in the previous exercise, but now you need to breathe with your chest, that is, while inhaling, the stomach remains motionless, and the chest moves. Then, spreading the elbows to the sides, place the palms of the hands on the ribs so that the fingers are connected. When you inhale, your elbows should slide out to the sides and your fingers should separate while your stomach and chest remain motionless.

• Perform a deep or harmonious breathing exercise.

Inhale slowly, successively filling the stomach with air first (it will seem to protrude), then all the sections of the lungs - from the lower to the upper (the chest should expand to the sides), and finally the chest, which will rise up. Just exhale slowly, relaxing all the muscles in reverse order.

• Now try the shallow breathing exercise.

Here, only the upper part of the chest will be involved, and the stomach remains motionless. Inhalation is the same duration as exhalation, breathing is light, fast, silent and rhythmic.

• Very useful is the exercise for intermittent breathing, it is also known as "doggie".

The essence of the exercise is to imitate the breathing of a dog that is hot: you need to open your mouth and stick out your tongue, and then inhale and exhale noisily and quickly in a rapid rhythm (one breath and exhale per second). Breathing is carried out by the upper part of the chest. This skill will be very useful to you in the process of childbirth and will help relieve pain.

• The following exercises are excellent for training the respiratory system.

Inhale, holding your breath for a few seconds, and then slowly exhale through closed teeth (with your mouth closed) - you will get a special hissing sound when you do this. Then try to imitate blowing out a candle by exhaling through the lips extended into a tube (the exhalation will be longer than the inhalation).

• rhythmic breathing.

You can train on two-phase, three-phase and four-phase exercises - while taking a deep breath (from four to six seconds), you need to hold your breath for two to three seconds, in the third phase, exhale deeply through your mouth (this should also take four to six seconds), and on fourth, hold your breath again for two or three seconds.

• If you are a little familiar with qigong practices and hatha yoga, you can use voice accompaniment: sing the “Om” mantra, concentrating the sound behind the sternum, or simply mumble softly on the exhale with your mouth closed.

• At the end of the session, just relax and unwind.

As for the paradoxical gymnastics of Strelnikova, it is used to treat a number of diseases. It was called "paradoxical" because when you inhale here, the chest should contract, and when you exhale, it should expand.

Pregnant women are recommended to practice this technique from the second trimester, if there are no contraindications (threat of interruption, bleeding, high blood pressure). There are also some restrictions on certain exercises. In any case, you should first consult with your doctor.

Breathing exercises will be useful to you throughout the entire period of pregnancy and will provide significant assistance during childbirth. The main thing is to practice regularly and do all the exercises correctly.