women

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

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

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

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

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

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

Relax muscle in thigh and side

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