From the last 3 months of pregnancy, future
mothers should not practice strong physical fitness. But how to strengthen the
back muscles?
Warm up
Before practicing, walk around the room for
a few minutes and do 2-3 breathing movements.
Waterfall
Stand up straight, breathe in. Upward,
stretch whole spinal column. While breathing out, slowly bend your back, put
shoulder inward, arms toward the knees, and slide slowly on the thigh. Lower
your head, chin leans on chest.
Try to bend forward as much as possible,
continue hand downwards. Bend the chest part of spinal column, put shoulder up.
Then breathe in, slowly straighten back, straight back. Stretch your spinal
column slowly, put head and neck to initial position. Stand up straight,
breathe in and breathe out several times. Do this exercise for 3-4 times.
Exercise
to relieve backache for pregnant women
Mountain
Crawl on your heels, lean by knees and
elbows. Put shoulders down to let pelvis higher. Put your head on arms. You can
use a pillow, and then put hands forward or along the body.
Turn your head on 1 side or lean the
forehead. Pelvis and thighs should lie on a line which is perpendicular to the
floor. Relax the entire upper body. Take a look on your back: the back is not
bent. Keep breathing steadily. This exercise lasts 1-2 minutes.
Note: "mountain" exercise should
not be done after the 34-35th weeks of pregnancy.
Good cat / bad cat
Crawl on your heels, lean on knees and
hands. Put your head down and relax your neck. When breathing in, bend your hip
and chest as much as possible.
Raise your head a little and look up. Do
not press your shoulders, in contrast, spread them. Always direct your belly
toward the floor. Breathe out, return to initial position.
Stretch your muscles
Sit on the floor, lean back against the
wall, fold legs and open thighs. Put hands free on thighs. Try to link the two
feet together. But do not let your thighs touch the floor. You can put pillows
under the knees.
Close your eyes when performing is the
best, relax the entire facial muscles, neck and shoulders. Breathe in, look
upwards, stretch spinal column and slightly bend at waist. Hold your breath for
a few seconds.
Breathe out, relax all the muscles,
slightly bend your back, and sag shoulders. This position increases the
flexibility of the joints, stretch back muscles and increase blood circulation
in pelvic area.
As
your baby grows the abdominal muscles stretch, the back muscles become tighter
and more dominant and the shape of your spine changes to accommodate for the
weight gain.
Stretch chest and shoulder muscles
Down on your knees, face to the wall, open
thighs, lean on calf of legs, knees directly to 2 sides, and let 2 feet face
each other. Lower your pelvis, and let your buttocks lean on heels.
Put up your hands, against the wall. The
distance between the hands is 5-30 cm. Breathe in slowly. Breathe out, bend the
waist and chest part of spinal column slightly.
Try to lean your shoulders against the
wall, and slide hands a little higher. Lower your chest. Breathe out slowly.
Keep yourself in this position for about 1-2 minutes.
Feel how your neck, shoulder and waist
muscles relax and stretch. This exercise relieves pain at waist, help breathing
and heart beating be normal again, practice chest muscle.
Exercising
frequently helps pregnant women relieve backache.
Relax your neck
Sit on the floor, and put a pillow under
your buttocks. Fold your knees, cross two calves of leg. Put hands on thighs.
To be more convenient and comfortable, put a pillow under each knee.
Relax muscles at pelvic area and those at
shoulder and hand area. Slowly, not pulling, rotate your head to the right,
then to the left. Do not nod the head strongly. Keep your back straight, but do
not stress. Do it 5-6 times on each side.
Turning
Sit on the floor, try to open your legs as
much as possible, knees straight. Lean your hands on thighs. Do not sag your
shoulders. Breathe in, breathe out, turn body to the right and look over the right
shoulder. Keep your spinal column stretch.
Press your hands on thighs slightly. Hold
for several seconds. Return to the center, relax your back. Repeat and turn
body to the left.
Relax the whole body
Lie on your side on hard surface, curl up.
Lean your thighs on abdomen as much as possible. Fold legs. Chin lean to chest
closely. Put your right hand under head, left hand hold calf of legs. Curl up
your back, and relax your neck.
Do not hold your breath, but breathe
calmly. Hold this position for 5-7 minutes. Then move to the other side.
