Relaxing muscles is very good for pregnant
women because this activity helps intensify flexibility, release the muscles
that are repressed. This thing will pregnant women let loose their body and
they will feel more relaxed.
You should apply the following movements of
relaxing muscles after doing exercise in pregnancy as a way to reduce
temperature or to relax. Pregnant women remember to breathe deeply and
regularly when they do these movements.
Relax thorax
Pregnant women can take full advantage of
the door to do the movement of relaxing thorax by putting 2 hands that are as
high as shoulder on 2 sides of doorframe and elbow rather shrinks. Put the
right foot in the front until you feel that your breast stretches smoothly (you
pay attention to extend suitably).
Relax
thorax
You should keep that posture in 30 seconds
and after that you breathe deeply and regularly. After that you change, put the
left foot in the front and do similarly in 30 seconds.
Roll body
Stand and put your back to wall, put 2 feet
as large as shoulder (keep the comfortable distance between feet and wall, not
too far and not too near) and keep knee rather curved. Breathe until you see
that your muscles in belly move clearly, direct chin to breast as if you are
rolling your body down about 1 vertebra. After that you will roll your body
comfortably and keep body’s weight to accumulate between 2 feet.
Breathe in when you roll your body down and
breathe out when you stand up. You can do so that the vertebra can print on the
wall. When you turn to the straight position, you should do slowly, from the
lower to the upper.
Roll
body
Note: Mothers should do this movement in
the first 3 months. When your fetus is growing gradually, you can change by
changing to the posture of sitting on the chair and 2 feet are far away to
create support for belly. You sit on the margin of chair, breathe in and
breathe out until your chin move to the breast and roll your body to the front.
You can put 2 hands on 2 foot. You can breathe in and out when you stand up
slowly. Pregnant women should remember that they should roll their body with
their ability, they shouldn’t try beyond their ability because this thing can
affect both mother and fetus.
Twist waist
Stand straightly, put 2 feet as large as
the shoulder and knees rather shrink. Put 2 hands highly as shoulder and turn
to the left and eyes look to the right shoulder. Stretch and breathe in and
out. After that, change the direction, move your hand to the right and, your
eyes look to the left, you stretch, breathe in and out. After that, repeat.
Twist
waist
Push wall and extend calf
Your distance with wall is 70cm. 2 hands
spread in front of shoulder. After that you reach and put your hands on the wall,
incline your body to the front, breathe in and out deeply when you incline your
body and curve your elbow.
Keep your hell of the foot to touch the
floor to help extend calves (not wear stocks or shoes that have slippery sole
to avoid falling).
After that you breathe out and combine with
the areas in belly muscles and you slowly push out of wall and stand up. Repeat
this movement from 8 to 10 times.
Push
wall and extend calf
The posture of mermaid
Sit and keep your back straightly on the
floor, fold 2 knees on the right, the toes turn to the left, out the heel of
the foot near your rump. The felt hand keeps the left ankle to make fulcrum.
Breathe in and breathe out when the left hand rounds the head and reaches to
the left.
Breathe in and keep breast and muscles
stretch. Breathe out and turn to the first position. Repeat once more time when
the knee moves to the left. You will recognize the stretching 2 sides of waist,
side and the low back.
Repeat about 2-3 times before you move to
the other side.
The
posture of mermaid
Relax muscle in thigh and side
Lie on your side on the left, put your head
on a pillow or turban. You should fold your left foot to make your body stable.
Bend your right foot to the direction of
rump, belly will rise to support for the low back. You will recognize the
stretching in thigh and side. You keep this posture in 30 seconds and turn back
to the first position and then you change, you lie on you lie to the right and
do similarly.
Relax
muscle in thigh and side
