A lesson for pregnant women is an important part of preparing for future births, and most importantly, the first way to maintain the health of mom and baby. Each woman during pregnancy at the same time waits and is afraid of the day when her child is born. Indeed, from friends and acquaintances, she knows that childbirth is an extremely painful and unpleasant process. Moreover, there are a lot of stories about how traumatic they became for mom and baby.
To conquer this fear, gain confidence and make the birth process as easy as possible, courses were designed for expectant mothers, where you can get acquainted with the main types of breathing and learn proper breathing exercises, learn how to stretch and relax effectively to ease pain, develop muscles of the abdomen, perineum and pelvis .
What to choose?
Today, the choice of classes is huge, but expectant mother will need 1-2 courses. Firstly, because in preparation for the birth of the baby, time will most likely be sorely lacking, because you need to equip the nursery, create a safe atmosphere at home and buy a bunch of children's things. Secondly, we must not forget about a good rest and a good dream, because this will affect both the health of the mother and the health of the baby. You should approach the childbirth with the rest, so let's figure out what is the best thing to do first?
School of Future Motherhood
A special theoretical lesson for pregnant women will help prepare for childbirth and the appearance of the baby in the house. At such courses they will tell you:
- nutrition and behavior during pregnancy;
- about the precursors of childbirth and contractions (how they occur, what needs to be done, how to behave and where to call if childbirth has begun);
- about the dowry for mom and baby (in particular, what to take with you to the hospital and what should be at home after returning with the child);
- about the first-aid kit, permitted and necessary medicines for the child, about cosmetics for children (powders, creams, diapers);
- about breastfeeding;
- about artificial feeding and feeding;
- about possible diseases among infants, their symptoms and the prevention of their occurrence.
These tips for expectant mothers are especially useful if you have a first child. Knowing the basics of caring for and handling a child, you will be more relaxed to expect it to be born and less likely to encounter difficulties due to ignorance. Of course, this can be read in the specialized literature, but nevertheless, consulting a competent pediatrician and the ability to resolve all internal doubts will be more useful.
This is all about theory. And what practice is necessary for a woman "in position"?
Swimming
Classes in the pool for pregnant women are one of the safest in the situation, since there is no risk of falls, sprains and injuries. At the same time, water aerobics or swimming are allowed only in a healthy condition without complications, therefore it is better to consult a gynecologist first, only he will tell you what is useful for pregnant women.
The safest swimming style is the usual "crawl" or "crawl on the back." Remember that training in the pool for pregnant women is not a sports Olympiad, breathe evenly, do not strain and do not forget to relax. Now your maximum swimming distance is 150-200 meters. At the first sensation of fatigue, you can lie on your back and just lie on the water, relaxing the tense muscles of the back, arms and legs. It is possible to facilitate the swim with special swimming boards.
If you love to dive, do not deny yourself this pleasure. This will help you learn how to control your breathing, which is very useful during childbirth. By the way, it is believed that in a woman who can hold her breath for a long time, childbirth is easier.
Water aerobics
For those who do not know how to swim or are afraid of excessive stress, aqua aerobics for pregnant women was invented. These are exercises performed as on regular aerobics (such as running, walking, elements with dumbbells, swimming boards), only at a shallow depth.
What is good for swimming and aqua aerobics for pregnant women? Firstly, a woman’s health improves - her metabolism, the work of the heart, circulatory system improves, and blood pressure improves. Secondly, it is a guaranteed option for weight control and the ability to get rid of the frequent consequences of pregnancy - stretch marks and varicose veins, because water gently massages the skin. Thirdly, the load on the joints and especially the spine, which is under enormous stress due to the rapid increase in the weight of the child, is reduced. Fourth, a special breathing technique is being developed that helps with greater ease to overcome contractions, attempts, and childbirth.
In the end, the mood of a pregnant woman improves , which means that the baby she is expecting is also.
Maternity Yoga
As in the case of swimming, yoga for pregnant women, whose classes can bring both benefit and harm, must be strictly agreed with the gynecologist who observes you. Yoga is not recommended:
- with the threat of a miscarriage;
- with uterine hypertonicity;
- with placenta previa;
- with hypertension or hypoxia;
- with toxicosis in the second half of pregnancy;
- with anemia;
- with diseases of the cardiovascular system;
- in the first and last trimester of pregnancy.
Having received the permission of the doctor, you can proceed to class. If you practiced yoga before pregnancy and are fluent in its technique, you can continue the classes at home yourself. If this is a new hobby for you, it is better to start with the help of an instructor. Better yet, start classes before pregnancy, so that the body has time to prepare for such heavy loads.
Of course, a pregnant yoga class has huge benefits:
- increases the elasticity of muscles and ligaments to childbirth;
- the spine is strengthened;
- a special breathing technique is developed, with which you can greatly facilitate contractions and childbirth;
- The recovery process after childbirth is accelerated.
In addition, with the help of special exercises, you can change the incorrect presentation of the child in the womb, change the tone of the uterus and avoid many difficulties during childbirth.
Fitness for pregnant
Fitness refers to courses for expectant mothers with a fitball (big ball), exercises from a sitting or lying position, and walking. All of them are designed to improve stretching and muscle function and are allowed for almost everyone, except in cases of serious abnormalities during pregnancy.
How to do
The rules for engaging in physical activity for pregnant women are the same as for non-pregnant:
- to do exercises in the morning;
- do not make them on an empty stomach and immediately after eating;
- wear lightweight, breathable clothing to eliminate the risk of overheating and fainting, use comfortable shoes;
- Do not practice on slippery floors (preferably on a rubber mat) to eliminate the risk of injury;
- Do not overwork.
What not to do?
What activity for pregnant women is forbidden for any state of health and in any trimester? There are strict prohibitions on:
- horseback riding;
- water active sports - surfing, water skiing, rides;
- scuba diving (due to the risk of oxygen starvation);
- long distance running ;
- winter sports (skiing, skating, snowboarding);
- riding a bicycle;
- deep tilts and bends;
- jumping (including diving into the water from a height), sudden movements.
Remember the main thing! Physical activity is only good in moderation and will benefit you and your child if you approach it wisely.
First, consult with your doctor, get his approval for a particular sport.
Secondly, do only the workloads allowed for pregnant women, do not run marathons and climb mountain peaks, activity should be calm and safe.
Thirdly, do not overwork, at the first feeling of tiredness or feeling unwell, take a break.
Fourth, healthy eating is an integral part of any physical activity, whether it’s fitness or swimming, so eat more vitamins, fresh vegetables and fruits, meat and fish, less carbohydrates, fats (it is better to exclude sweet carbonated drinks and hamburgers from the diet) .
And, of course, you should always have time for a good full sleep, since all sleepless nights are ahead of you!