The material presents some basic improvement exercises recommended for women in the first period of pregnancy.
During the first period of pregnancy (from conception to the 16th week of pregnancy), a number of adaptive changes take place throughout the body. The enlarging uterus in the 16th week is 2 fingers above the pubic symphysis, and its shape and position also change. The changes in the external and internal genital organs mainly consist of congestion and swelling.
The occurrence of mood changes and easy fatigability and reduced physical capacity during the first period of pregnancy leads to the recommendation of low intensity exercise. Particularly avoid physical exertion on the due date of menstruation during the first three months of pregnancy.
Adapt exercise to your own possibilities; if you were very active before pregnancy, do not give it up. However, avoid high-performance and jumping sports to avoid an increased risk of injury. Exercises that cause increased tension in the abdominal muscles are also inadvisable. Physical activity in the form of walking and swimming is recommended.
All pregnant women are advised to do breathing exercises, as well as extensive arm and leg exercises. These will help you to combat:
- Swelling and soreness of the lower extremities,
- Feeling tired,
- Relieve itchy skin,
- Slow metabolism.
Once you have prepared in advance, you can proceed with the following exercises:
EXERCISE I.
Start from the starting position: lie on your back with your head elevated, put the roller under the cervical section of your spine, legs slightly bent, place your upper limbs along your torso.
Exercise: lift your upper limbs behind your head while inhaling, exhale as you return to the starting position.
EXERCISE II
Begin this exercise by placing yourself in the starting position: lie on your back with your head elevated, place the roller under the cervical section of your spine, legs slightly bent, place your upper limbs along your torso.
Perform: Puff your chest upwards by inhaling, then return to the starting position by exhaling.
EXERCISE III.
Begin this exercise by placing yourself in the starting position: lie on your back with your head elevated, place the roller under the cervical section of your spine, legs slightly bent, place your upper limbs along your torso.
Perform: wrist circles at a slow pace, gradually progressing to a fast pace, then slowing down.
EXERCISE IV.
Begin this exercise by placing yourself in the starting position: sit propped up on the floor with your limbs straight.
Perform: circling your feet at a slow pace, gradually moving to a faster pace and then slowing down.
EXERCISE V.
Begin this exercise by placing yourself in the starting position: lie on your back with your head elevated, place the roller under the cervical section of your spine, legs slightly bent, place your upper limbs along your torso.
Exercise: bend wrists and elbow joints and simultaneously perform dorsiflexion of feet on inhalation, relax muscles on exhalation.
Good luck.