Transcript LECTURE № 5 GYMNASTICS FOR PREGNANT WOMEN Dr. Nagayeva S. • The complex of gymnastic • exercises has as it object series mode training of muscular groups.

LECTURE № 5
GYMNASTICS FOR PREGNANT
WOMEN
Dr. Nagayeva S.
• The complex of gymnastic
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exercises has as it object
series mode training of
muscular groups of the
organism accepting active
participation during the
labor.
Mandatory is possession of
full breath and an
establishment the control
over breath.
GYMNASTIC‘S INFLUENCE ON
ORGANISM OF PREGNANT WOMAN
Regular exercise of gymnastics
raises physical opportunities and
psycho-emotional stability
female’s organism, improves
activity of cardiovascular,
respiratory and nervous systems,
positively influences on
metabolism ,therefore mother and
its future child has been providing
with enough of oxygen.
WHAT TO BEGIN FROM ?
• Before doing exercises, the
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woman should pass
necessarily medical survey to
learn about possible contraindications to physical
activities and to define the
physical level.
Contra-indications to
employment can be the
general and special …
GENERAL CONTRAINDICATIONS
• Sharp disease a
• Acute condition of chronically
disease
• Functional decompensation of
any systems of an organism
• General grave state
SPECIAL CONTRA-INDICATIONS
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Toxicosis
Habitual miscarrying of pregnancy
The large number of abortions
All cases of the uterine bleedings
Threatened miscarriage
Multiple pregnancy
Hydramnion
Cord entanglement
congenital anomalies of a fetus
Placental presentation or low arrangement
of placenta.
EXERCISES WHICH ARE NOT
RECOMMENDED TO DO WHEN YOU
ARE PREGNANT
• Instep of both lower extremities
• Abrupt junction form lying
position to sitting position
• Jerky inclination of the trunk
• Jerky bowing of the trunk
GENERAL FOUNDATIONS OF
TRAINING DURING PREGNANCY
• Regularity - realize trainings 3-4 times a
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week (in 1,5-2 hours after a breakfast).
The control of pulse - on average up to 135
bit/min.
The control of breath - spends " the spoken
test ", it's mean that you should talk easy
during exercises.
Intensive work - no more than 15 minutes
activity - training should not begin suddenly
and suddenly come to the end.
EXERCISES FOR STRENGTHENING
MUSCLES OF THE BACK AND THE
ABDOMEN
• You should watch on bearing, for
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prevention of pains in a back and
strengthening of belly muscles .
To check up correctness of the bearing, it is
necessary to stand before a large mirror,
straighten shoulders and back, so that to
get balanced weight with fetus. The basic
loading should fall on a hip, a buttock and
abdomen.
EXERCISES FOR STRENGTHENING MUSCLES OF
THE BACK AND OF THE ABDOMIMEN.
• " Tailors pose " strengthens a back, gives greater
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mobility to hip joints, improves blood supply of
the bottom half of body.
It is necessary to sit down on straight surface,
move apart bended in knee joint legs, so that
they can touch with foot one another.
It is important to keep a direct back.
First time for simplification of exercise , you can
put a pillow under each hip , or to lean on the
wall.
EXERCISE FOR STRENGTHENING
MUSCLES OF THE PELVIC FLOOR
• At pregnancy the muscles supported an
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intestines, a bladder and a uterus are worn
out and weaken .
It is necessary for their strengthening to
carry out following exercise 3-4 times a day.
Laying on a back with bended knees, digging
heels in a floor. Slightly to strain, as though
keeping urination. Then strain more strongly
as if you try to pull something in yourselves.
Continue rhythmically: a pressure - a pause, a
greater pressure - a pause, a maximum of a
pressure - a stop.
Repeat 10 times.
EXERCISES FOR STRENGTHENING
LIGAMENTOUS APPARATUS OF THE BASIN
• To achievement of greater mobility of a basin (that
will be useful during childbirth) and strengthening of
belly muscles , you should carry out such exercise:
Go down on all fours. Make sure , that you back is a
straight line (at the beginning it is better to use a
mirror).
• Then pull in an abdomen, to strain buttocks muscles
and easily move a basin forward, simultaneously
having made an exhalation. The back should be
curved at the same time. Hold out in such pose some
seconds, then inhale and return to the starting
position.
• Repeat 5 times.
EXERCISES FOR STRENGTHENING
LIGAMENTOUS APPARATUS OF THE
BASIN
• Curtsy gives greater flexibility to
joints of pelvic girdle and strengthen
back and femoral muscles.
• Curtsy remove loading from a back.
Firstly during exercises it is possible
to lean on a chair, and put under
heels the rolled rug .
• You should get up slowly so as
giddiness hasn't begun .
CONCLUSION
• REMEMBER, THAT THE FIRST TRIMESTER
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(UP TO 16WEEEK) IS A TIME OF LAYING
OF ALL BODIES AND SYSTEMS OF THE
FETUS.IN THIS TIME PLACENTA HAS
BEEN FORMING. AT THE SAME TIME
FETAL COMMUNICATION WITH THE
FEMALE ORGANISM VERY WEAK .
THEREFORE AT THE FIRST TRIMESTER IT
IS RECOMMENDED TO PRACTISE
RESPIRATORY GYMNASTICS.
FROM 16WEEKS IT IS ALREADY
POSSIBLE TO START PHYSICAL
EXERCISES, PREVIOSLY CONSULTED
WITH DOCTOR.