Having learned about pregnancy, a woman changes her habits and rhythm of life, trying to protect her baby. Many pregnant women mistakenly believe that physical activity in an “interesting” position is contraindicated, as it can harm their health and pose a risk of pregnancy. This is not entirely true. Physical therapy exercises, as well as breathing exercises, help women stay in excellent physical shape, facilitate the birth process, have a positive effect on the development of the fetus, and at the time of birth the baby will be more active. Therapeutic exercise (physical therapy) for pregnant women includes simple exercises, the purpose of which is to improve the condition of the expectant mother and solve certain problems associated with her health. Let's look at the most effective exercise therapy and breathing exercises by trimester.

Therapeutic exercise during pregnancy. What are the benefits of therapeutic exercises for pregnant women?

Therapeutic exercise during pregnancy is useful both for the woman herself, helping her body prepare for childbirth, as well as ensuring the normal course of pregnancy, and for the fetus. Regular physical activity, designed specifically for expectant mothers, helps strengthen all the muscles of the body, maintain flexibility and allows you to feel active throughout your pregnancy. Thanks to strong and strong muscles of the abdomen, back, and legs, childbirth will be much easier, and you can return to your former slim figure after the birth of the baby in the shortest possible time. It was noticed that in women in labor who regularly engaged in exercise therapy during pregnancy, childbirth proceeds quickly and safely, with a minimum number of perineal ruptures, and the postpartum period proceeds favorably.

In the case when a pregnant woman completely deprives herself of physical activity and moves little, manifestations of such unpleasant pregnancy companions as lumbar pain, general weakness and malaise, and irritability are possible. Physical inactivity leads to excess weight gain, gastrointestinal dysfunction (constipation), and contributes to weak labor.
Excessive exercise and intense sports are also dangerous for pregnant women. With increased physical activity, changes occur in many systems and organs of a woman, which adversely affect the development of the fetus.
The main principle of physical therapy is a balanced set of exercises that will help not only strengthen muscles, but also improve the functioning of the nervous, cardiovascular, and endocrine systems, lift your mood and give vital energy.

Benefits of exercise during pregnancy:

• Childbirth takes place much faster and with virtually no complications.
• The body recovers faster after the birth of the baby.
• A pregnant woman is less likely to experience malaise and nausea in the morning.
• Durable muscle corset.
• The risk of bone fractures (osteoprosis), joint dislocations, and sprains is reduced.
• Maintaining beautiful, healthy posture, reducing lumbar pain.
• The pelvic floor muscles are ready for the upcoming birth.
• The risk of varicose veins and swelling is reduced.
• Blood pressure is normalized.
• Shortness of breath disappears.
• Sleep is normalized.
• Increases vitality and tone.

It should be remembered that you can start physical education only if your pregnancy is progressing normally, without complications. A pregnant woman must obtain permission from a gynecologist managing the pregnancy, who will determine whether there is a risk from physical exercise for the health of the pregnant woman and the fetus.

Contraindications to physical therapy during pregnancy

Physical activity is contraindicated if a pregnant woman has the following diseases or complications during pregnancy:

• inflammatory and infectious diseases and inflammation of internal organs;
• tuberculosis in a destructive and progressive form;
• diseases of the female genital organs;
• severe toxicosis in early and late stages;
• risk of miscarriage;
• placenta previa;
• polyhydramnios;
• uterine bleeding;
• high blood pressure, circulatory system disorder.

When can you start physical therapy exercises during pregnancy?

It is necessary to start exercise therapy only in the absence of contraindications and only after consultation with a gynecologist. If there are no contraindications to exercise therapy, you can exercise at home, or in special groups under the guidance of an instructor who will select a load appropriate to the woman’s age, physical fitness, and stage of pregnancy.

It is more effective to conduct classes in the morning, one hour after the morning meal. In the first days, you should devote no more than 15 minutes to physical education, then you can gradually increase the time to 30-45 minutes.
When performing physical exercises, you must adhere to the following recommendations:

1. Don't try difficult exercises right away. Start the complex with simple exercises that are accessible to you, especially if you have not previously engaged in physical activity. Later, when the muscles get used to the load, make the exercises more difficult.
2. Try to load all muscle groups.
3. Watch the rhythm of your breathing, it should be measured and calm.

Physical therapy during pregnancy for the first trimester

The first trimester is an important period in fetal development, when vital organs are formed. Excessive stress on the abdominal muscles is undesirable, as it can provoke rejection of the embryo from the uterus. Exercises in the first trimester should be the simplest, the main emphasis should be on strengthening and developing the muscles of the legs, hips, and chest. Let's look at a few simple, effective exercises for the 1st trimester; to perform them you will need a chair with a high back that helps maintain balance.

1. Lean your hands against the back of the chair and slowly squat shallowly, try to spread your knees to the sides as far as possible, the number of repetitions is up to 6-8 times.
2. Bring your hands together at chest level (can be done while sitting on a chair or standing). Squeeze your palms forcefully, sharply, so that you feel the tension in the chest muscles. The number of repetitions is from 15 to 20 times. The exercise strengthens the pectoral muscles and improves the shape of the breasts, helping to maintain beautiful breasts after breastfeeding.
3. In a standing position, rest your hands on the back of the chair, place your feet shoulder-width apart. Cross your left leg forward, then move it sideways and back. Return to the starting position. Repeat the same movement for your right leg. This exercise strengthens the oblique abdominal muscles, is an excellent prevention of cellulite and stretch marks on the body, and prepares the abdominal muscles for childbirth.
4. Stand straight with your feet shoulder-width apart, knees slightly bent. Perform slow rotations of the pelvis alternately to the left and right sides, the number of repetitions is 6-8 times for each leg.
5. While standing or sitting, move your feet in a circular motion. The number of spins is unlimited, as long as you want. Exercise helps strengthen the calf muscles, prevents cramps and varicose veins. It is especially recommended for pregnant women who spend a lot of time sitting and walk little.

Physical therapy during pregnancy for the second trimester

The second trimester is considered a calm period for the mother and safe for the fetus; the expectant mother’s well-being stabilizes and her body is ready for moderate, reasonable stress.

1. After a short warm-up - walking in place (1-2 minutes), stand up straight, place your feet shoulder-width apart. As you exhale, do a deep squat, trying not to lift your heels off the floor. To maintain balance, you can lean on the back of a chair. After sitting down, hold your breath for 5 seconds, while tightening the muscles of your thighs, buttocks and perineum. Retract your anus without straining your stomach. Exhale and return to the starting position. Repeat up to 5 times.
2. Lie on your side, resting on one hand, the other hand in front of you. Swing your leg back and forth without touching the floor. Repeat 7-8 times. Do the exercise for both legs.
3. Take the same position, lying on your side. First perform a large upward swing with your leg, then springy, frequent swings. Alternately changing legs. Number of repetitions 6-8 times.
4. Lie on your back, bend your knees, keep your feet together and your shoulder blades pressed to the floor. Very slowly, without making sudden jerks, lift your pelvis, leaning on your legs and shoulder blades, helping yourself with your hands. Hold the body position for a few seconds, return to the starting position. Number of repetitions up to 6 times. You can complicate the exercise a little and raise your pelvis, leaning on only one leg, while the second leg should lie bent on the knee of the supporting leg.
5. Lying on your back, pressing your shoulder blades and feet to the floor, as in the previous exercise, lift your pelvis and swing it from side to side, imitating a pendulum.
6. Sit on the floor, spread your legs to the sides. As you exhale, try to reach your left foot with your right hand, and as you inhale, return to the starting position. Repeat the action for the other leg, the number of repetitions is from 4 to 6 times.

Therapeutic exercises during pregnancy for the third trimester

In the 3rd trimester, women are not recommended to carry heavy loads due to their growing belly. Expectant mothers become less flexible and agile. Perform the exercises smoothly, without haste. The following exercises are useful in the 3rd trimester:

1. Mountain pose. Stand up and bend your knees slightly, squeezing your tailbone. Inhaling, stretch your arms up, and exhaling, fold your arms in the chest area, bringing your palms together in a greeting pose.
2. Cat. Take a knee-elbow position. Inhaling deeply, arch your back, lifting your tailbone up. As you exhale, round your back as much as possible, tuck your chin to your chest, repeat 5 to 10 times. Performing the exercise, the back is perfectly unloaded and lower back pain goes away.
3. Sit on a chair, your back should be straight and level. Squeeze your shoulder blades together about 10 times. This exercise is a wonderful prevention of straight posture, which suffers in pregnant women due to a shift in the center of gravity.
4. Stretch your arms forward and clasp them, then lift them up, bending your spine as much as possible, repeat up to 10 times.
5. Butterfly pose. Sit on the mat, feet together, knees apart. Stay in it for up to 10 minutes.
6. Kegel exercise. Take a comfortable position. For several minutes, actively alternately tense and relax your pelvic floor muscles, simulating holding urination. Hold the muscles for a few seconds, then relax. Kegel exercise will strengthen the vaginal muscles, helping to avoid tears and cracks during childbirth.

Breathing exercises during pregnancy

In addition to physically preparing the body for the upcoming birth, it is important for a pregnant woman to maintain peace of mind and psychological calm. Now neither mommy nor the baby needs stress and worry. A set of breathing exercises helps to cope with nervous excitement, frequent mood swings, and irritability. In addition to relaxation and improved well-being, breathing exercises allow you to naturally relieve pain during labor.

Breathing exercises - benefits

The benefits of breathing exercises are undeniable:

• anxiety is eliminated, the whole body relaxes;
• the work of all organs and systems of the body is improved and stimulated;
• provides the mother and fetus with oxygen and nutrients;
• They teach the expectant mother to breathe correctly, since in pregnant women, due to the growing uterus, the volume of the lungs decreases. The flow of oxygen into the pregnant woman’s brain and into the fetal bloodstream increases;
• teach relaxation, relieve nervous tension;
• proper breathing improves the functioning of the cardiovascular system and blood circulation;
• helps normalize blood pressure, strengthen the immune system, bronchi, and cleanse the lungs
  prepares the body for childbirth;
• in the 1st trimester reduces the manifestations of toxicosis.

Breathing exercises - techniques

Breathing exercises are of two types: static and dynamic.
Static gymnastics is performed in a relaxed and comfortable position, so it has no contraindications. Dynamic breathing exercises are accompanied by certain movements, sometimes too active and pose a threat to maintaining pregnancy.

There are several different breathing exercises for expectant mothers. Today, the most popular method of proper breathing for pregnant women is Strelnikova’s breathing exercises. This technique is simple and understandable, aimed at supplying oxygen to the entire body, improving metabolic processes and increasing immunity.

Advantages of the technique:

• breathing practice helps normalize blood pressure, relieve depression and fatigue;
• When performed regularly, the incidence of colds is reduced several times.

Breathing exercises for uterine tone during pregnancy help relieve severe tension in the uterine myometrium, relieve mental stress and increase vitality. There are two types of gymnastics for hypertonicity: passive, when breathing exercises are performed in a comfortable, relaxed position, and active, which can be performed in combination with light physical activity. The essence of breathing exercises for hypertonicity is that at first breathing should be calm, shallow, and then it should be deepened and inhalations and exhalations should be made deeper and less often. When inhaling, inhale as much air as possible, while exhaling, exhale as much as possible. When performing the exercise, the abdominal muscles and diaphragm work.

Breathing exercises for expectant mothers

Expectant mothers can practice breathing exercises from the 1st trimester; if the pregnancy proceeds well, there is no threat of miscarriage. Breathing exercises are useful during pregnancy in the 2nd trimester; they can be included in the main complex of exercise therapy. Breathing exercises during pregnancy in the 3rd trimester are excellent relaxation, and regular repetition of the exercises will teach the pregnant woman to breathe correctly at all stages of childbirth. Let's look at the basic breathing exercises:

• Take the most comfortable position for you, you can lie down, put a small pillow under your head or knees. Inhale slowly through your nose, filling your stomach with air, and hold your breath for a few seconds. Now exhale slowly through your mouth, while all the muscles of the body should be relaxed.
• Diaphragmatic breathing: place one palm on your stomach, the other on your chest. Alternate deep inhalations and exhalations through your nose, so that when you inhale, only your stomach rises and your chest remains motionless.
• In a comfortable sitting position, breathe quickly and shallowly for a few minutes – “like a dog.” This breathing technique teaches you to breathe during intense contractions and also relaxes all muscles.
• Inhale slowly, count to four, then hold your breath for 4 seconds and exhale, counting to four again. Don't breathe for 4 seconds and repeat the exercise again.

When performing breathing exercises, it is important not to hold your breath for a long time so as not to cause fetal hypoxia. The duration of classes is no more than 30 minutes per day.

A pregnant woman should remember that physical exercise and breathing exercises will only benefit her and the baby; there is no need to be afraid of light physical activity, which should be moderate and not tire the expectant mother or bring her discomfort. By regularly performing simple but effective exercises, you can strengthen your immune system, keep your body in good shape, prepare for childbirth and feel cheerful and energetic. It is worth remembering that physical therapy exercises and methods of performing breathing exercises should be discussed with your doctor.

It would seem, well, what kind of sport can be done during pregnancy. It turns out that it is very, very diverse and also useful. Many types of physical activity are not contraindicated for pregnant women if everything goes well. You can do breathing exercises, walking, swimming, yoga, exercises with a fitball, gymnastics, and physical therapy. All these activities should be carried out only under the supervision of a doctor, so as not to harm yourself and the child.

Therapeutic exercise and its effect on the human body

Therapeutic physical culture (better known as exercise therapy) is a specially developed technique. It is based on appropriate physical exercises, varied in type and their effects on the body. First of all, physical education is a powerful means of strengthening human health. It helps to cope with many problems. Exercise therapy classes:

• affect the central nervous system;
• affect the functioning of internal organs;
• improve metabolic processes in the body;
• affect the emotional state.

The main thing is that the training program is balanced and aimed at solving the problems with which the patient came to the doctor. Physical therapy is prescribed only by a doctor and is carried out in strict accordance with the prescription.

The exercise therapy program is selected taking into account the characteristics of the disease and the patient’s condition.

Therapeutic exercise during pregnancy

Doctors have long confirmed the beneficial effects of physical exercise on the condition of a pregnant woman’s body. In addition to improving the condition of the blood vessels, heart, respiratory and muscular systems, exercise creates a positive mood, and a woman endures pregnancy and childbirth more easily.

• your body does not adapt well to pregnancy;
• there are signs of lack of oxygen in the fetus;
• there is pain in the back and legs;
• the legs cramp, and the veins dilate.

In obstetric practice, gymnastic exercises are most often used. When conducting classes with pregnant women, simple exercises with little effort, muscle-relaxing exercises, and plastic exercises using rhythm are used. Jumps, hops, hangs, and supports are not used.

Vigorous exercise during pregnancy is beneficial

Therapeutic gymnastics is carried out when pregnancy is diagnosed by a doctor and in the absence of contraindications. It will be optimal if you start exercising even before you become pregnant - at the planning stage. Then you will have time to get used to regular exercise. After pregnancy, on the recommendation of your doctor, you can continue your activities. To avoid excessive stress on the body, instructors advise reducing the load by 20–30% compared to normal. Excessive physical stress is dangerous and harmful for pregnant women. However, if you exercise in moderation, it will help improve your well-being and increase your vitality.

Experts warn that exercise therapy can only be done during pregnancy without pathology, and under the guidance of medical personnel: a nurse or a physician-instructor of exercise therapy.

The forms of exercise therapy are very diverse:

• morning hygienic gymnastics (UGG);
• therapeutic exercises (LG);
• aerobics (metered walking);
• physical exercise in water;
• exercises with fitballs;
• independent studies.

Exercise has a beneficial effect not only on the body of the expectant mother, but also on the child. Physical stress on the mother's body can cause biochemical changes in the fetus.

Contraindications to exercise therapy

It is important to know that not everyone in this position will benefit from exercise. Physical activity is contraindicated if pregnancy occurs with complications and the following symptoms are observed:

1. Diseases accompanied by fever.
2. Severe toxicosis with incessant vomiting, edema, renal failure.
3. All types of uterine bleeding.
4. Polyhydramnios.
5. Severe forms of gestosis.
6. Threat of miscarriage.
7. Miscarriage or stillbirth in previous pregnancies.
8. Extreme fatigue and poor health.
9. Exacerbation of chronic diseases.
10. Purulent formations in organs.
11. Neoplasms.

Physical exercise is contraindicated if a pregnant woman experiences pressure surges

Exercise therapy - step-by-step instructions for techniques

It is most convenient to divide the entire period of classes into trimesters. For each stage, appropriate sets of exercises have been selected. When drawing up programs, the length of pregnancy and the functional state of the woman must be taken into account.

Physical therapy in the first trimester

During this period, the formation of the fetus occurs, so the load should be moderate. The complex at this time may consist of the following tasks (number of repetitions individually, but not less than 4 times):

1. Hands on the belt, we walk in a half-squat in place.
2. Standing, we join our palms in front of our chests and squeeze them.
3. We take hold of the back of the chair and sit down shallowly, spreading our legs.
4. Leaning on the back of the chair, we raise our leg, bent at the knee, and move it to the side.
5. We stand on our toes, stretch and slowly lower ourselves.
6. Lying on your back, bend your knees left and right.
7. Standing on all fours, first raise one leg up, then the other.

Classes with fitball in the 2nd trimester

The fetus is actively growing in size, the stress on the mother’s body is increasing, which means it’s time to start strengthening the muscles of the back and lower back. Fitball exercises are good for this. A fitball is a special large ball, you can sit on it, lie down on it, you need to choose its size based on your height.

Fitball exercises in the 2nd trimester strengthen the muscles of the back and legs

Fitball exercises in the 2nd trimester include muscle stretching tasks:

1. We sit on the ball and spread our arms to the sides. We roll from side to side, moving our pelvis over the ball.
2. Sit on a chair and gently squeeze the ball between your legs.
3. Standing with your feet shoulder-width apart, the ball is sandwiched between your back and the wall at waist level. We squat so that the ball rises to the shoulders.
4. Lie on the floor, put your feet on a fitball, raise your pelvis to the same level as your whole body, fix the position, then slowly lower yourself back.
5. Lie on the fitball with your back, relax your arms and legs, as if hanging.
6. To relax, we kneel down, lean our chest on the ball and wrap our arms around it.

During pregnancy, exercise therapy was contraindicated for me, as there was a risk of miscarriage. But my friend studied in a group at the antenatal clinic for 9 months. There they were not only given therapeutic exercises, but also psychologically prepared for pregnancy and childbirth. She spoke especially well of exercises with a fitball: they relieve tension and train muscles. A swimming pool is an excellent addition to exercise therapy classes. Being in the water takes the pressure off your growing belly on your back and allows it to rest. My friend felt good throughout her pregnancy and was practically not tired.

Exercises for exercise therapy in the 3rd trimester

Therapeutic exercise is especially necessary in the last months of pregnancy; it helps prepare the body for childbirth. The intensity and volume of exercises during this period are minimal. Exercises are carried out mainly while sitting or lying down. During this period, the following complex is suitable:

1. We start with a warm-up: walking in place, bending the body, turning, circular rotations of the head.
2. Standing on all fours, we bend our back, then round it.
3. Stand straight, hands clasped at the back of your head, elbows connected in front of your face. As you inhale, we move them apart, and as you exhale, we bring them together.
4. While standing, place your hands on your waist. Bending your knees, we move your pelvis back and forth. At the same time, we compress the muscles of the vagina.
5. Stand up, clasp your hands and raise them up, lower your hands.
6. Get on all fours. As you inhale, slowly sit on your heels, exhaling, return to the starting position.
7. Sit cross-legged with your soles of your feet together. Apply gentle pressure to your knees.
8. Kneeling, step one leg out, come back, repeat with the other leg.
9. Lying on your back, place your feet hip-width apart, lift your pelvis as you inhale, and lower as you exhale.

Therapeutic exercises in the 3rd trimester allow you to prepare for childbirth

Special gymnastics complex

For pregnancy pathologies, special complexes are also developed. This system has 4 stages. The duration of the stages depends on when you start training. The stage is 2 weeks if the course began at 32 weeks. If earlier, then the third and fourth stages are lengthened.

At the initial stage, training is carried out:

• proper breathing;
• discharge of individual muscle groups;
• performing simple gymnastic exercises.

At the second stage the following is worked out:

• gymnastic exercises with muscle tension and relaxation;
• movements for body coordination;
• coordination of breathing and muscle work.

At the third stage happens:

1. Learning exercises to help the body take positions as during childbirth.
2. Performing movements with tension of some muscles and simultaneous release of others.
3. Learning the ability to tense individual muscles without straining the entire body.

At the final stage, the acquired motor skills are practiced and consolidated.

An approximate set of exercises:

Introductory part

1. Standing, arms along the body. Turns right, left by 180 degrees.
2. We walk at a walking pace in place.
3. Walking in place while simultaneously spreading your arms to the sides.
4. Movement with arms spread to the sides and simultaneous turns to the right and left.
5. A move with simultaneous understanding of the knee. Standing, hands behind your back with elbows clasped.
6. Movement in a half-squat, feet shoulder-width apart, knees apart.
7. Walking while waddling, transferring weight from one leg to the other.

Main part

1. Standing in a circle. Feet shoulder-width apart, arms under the chest: spreading your arms to the sides, turning your body to the left (right) - inhale, return to the starting position - exhale.
2. Standing, feet shoulder-width apart, hands on your belt. “Pump” - tilt to the right, hands slide down the thigh, along the body - exhale, straighten - inhale.
3. Standing in a circle, holding hands. Tilt the body back - inhale, tilt forward - exhale.
4. Standing, hands on your belt. Feet shoulder-width apart, circular movements of the body for 4 counts.
5. Stand in a circle, holding hands, legs wide apart. Bending the right leg at the knee (left straight), transferring the weight of the body to the right - exhale, returning to the I. p. - inhale.
6. Stand in a circle, holding hands, feet shoulder-width apart. Springy squats with a gradual increase in amplitude. Squatting - exhale, straightening - inhale.
7. Standing, alternately relaxing each leg - “shaking”.

Final part

1. Walk at a walking pace, arms extended, squeeze the expander with one hand, relax the other hand. We change hands.
2. Walking in a circle with the task of attention: on the second and fourth counts, clap your hands, on the third and fifth counts, stamp your foot.
3. Walking at a walking pace with arms raised and lowered.

The duration of the exercises is individual. Preferably until severe muscle fatigue occurs.

If during exercise you feel weakness, nausea, dizziness or other unpleasant sensations, stop training immediately.

Video: gymnastics for pregnant women 1st trimester

Exercises prohibited during pregnancy

There are a number of exercises that are completely contraindicated during pregnancy. They need to be remembered especially by women who visited gyms before pregnancy. These are the following exercises:

1. Rocking and twisting of the press, sudden bends. Exercises are not recommended because during pregnancy the abdominal muscles are stretched very much. In addition, they can increase the tone of the uterus.
2. Strong and sudden movements of the arms and legs can lead to miscarriage.
3. Jumping, running at a fast pace with acceleration.
4. Significant back bends and strong stretching can cause miscarriage.
5. Standing in a plank puts a lot of tension on your abdominal muscles, which can cause bleeding.
6. Shoulder exercises with weights (dumbbells) add stress to your back, which is already strained by your growing belly.
7. Deep squats can cause back pain and cause injury.
8. Strength exercises put a lot of stress on the heart, blood vessels, muscles and bones.

It is best to train in the morning, 1–1.5 hours after breakfast. Initially, the duration of the lesson is about 15 minutes. Gradually the time increases to 25 minutes. The use of exercise depends on the stage of pregnancy. When performing, you should adhere to several general rules:

1. The load increases gradually from easy tasks to more complex ones.
2. The intensity of classes should be below average or low.
3. Try to keep your classes regular, without long breaks.
4. Don't overwork yourself, take short breaks during training.
5. Don't overheat. Always take a bottle of water with you.
6. Carefully choose clothes and shoes for classes: clothes that do not restrict movement, do not press; The shoes hold the foot well and do not slip.

You can use the training program that your doctor will suggest to you, or choose it yourself and review it in detail together with the doctor managing your pregnancy. The doctor will adjust the program taking into account the characteristics of your pregnancy. You can study either in a group or individually with a trainer. Self-study is also possible.

By the end of this phase, the fetus is 14 cm tall and weighs 200 g. These are the exercises recommended in this phase.

a) Water part -8-10 min.

Walking in place with breathing exercises.

b) Main part 15-20 min. Standing, arms down. Raising your arms to the sides and lowering them down, while simultaneously clenching and unclenching your fingers into fists. Breath randomly 4-6 times.

1. Standing, tilt your torso slightly forward, arms down, freely swing your relaxed arms back and forth. Breath evenly 4-8 times.
2. Standing, legs apart, arms to the sides. Tilt your torso forward towards your right leg, lower your arms down - exhale; return to the starting position - inhale. Also to the left leg. The pace is slow. 4-6 times.
3. Standing, legs apart, holding the back of the chair with your hands. Deep squats. When squatting, inhale; when standing up, exhale. 2-8 times.
4. Sitting on a chair, hands on your belt. Turn the head to the sides 3-4 times in each direction.
5. Sitting on a chair, legs straightened. Extension and reduction of straight legs. Do not hold your breath 3-4 times.
6. Sitting on a chair, hands in front of your chest. Turn the torso to the sides while moving the arm of the same name back. When turning - exhale; return - inhale. 2-4 times in each direction.
7. Lying on your back, arms along your body. Alternate bending and extension of legs (bicycle) 0.5-1 min. The pace is average. Do not hold your breath.
8. Lying on your back, one palm on your chest, the other on your stomach. Deep diaphragmatic breathing.
9. Lying on your back. Move into position using your hands. The pace is slow. Breathing is normal. 4-6 times.
10. Lying on your back. Arms and legs are slightly bent at the joints. Breathing is uniform and free. Learning to completely relax the muscles of the body. Voluntary tension and relaxation of the abdominal muscles 10-15 times.
11. Sitting on the floor, resting your hands on the floor from behind, legs straight, heels pressed against each other. Flexion and extension of the legs at the knee and hip joints, without lifting the heels from the floor. When bending, expand your knees wider and retract your perineum; When extending, relax the perineum. The pace is slow, breathing is uniform 6-8 times.
12. Sitting on the floor, resting your hands on the floor from behind, legs straight. Bend your torso in the chest without lifting your legs off the floor, tilt your head back and to the side. Breathing is arbitrary, the pace is slow 4-6 times. Head back - inhale, lower forward, bend over a little - exhale.
13. Standing on all fours. Alternately moving the straightened leg back and to the side. Breathe randomly 2-4 times with each leg.
14. Without taking your hands off the floor, sit on the right, on the floor, then to the left. The pace is average, evenly 4-6 times in each direction.
15. Standing with your hands on your hips. Deep chest breathing 4-6 times.

c) The final part. 5-8 min.

Walking is normal, cross-step, on toes, on the outer edge of the foot. Relaxation, breathing exercises.

The second phase of pregnancy is 16-24 weeks.

The weight of the fetus at the end of the period is 600-700g. From 18 weeks there is movement. When performing exercises, watch your breathing, breathe deeply and evenly.

a) Water part 1-2 min.

Normal walking, walking on your toes, the entire foot, raising your knees high.

b) Main part 15-20 min.

1. Standing with your feet shoulder-width apart, fingers locked 1-2, raise your arms up, stretch, turn your palms outward - inhale, 3-4 - exhale 3-4 times.
2. "Boxing".
3. Feet shoulder-width apart, hands “locked” 1-2, straightening your arms up, bend to the side - inhale. 3rd position - exhale. 3-4 times.
4. Feet shoulder-width apart, hands on the belt. Bending either the right or left leg, transfer the weight of the body onto it with the pelvis and return to the starting position. 6-8 times.
5. Circular rotation of the body 2-4 times in each direction.
6. Feet shoulder-width apart, knees to the sides. Sit down - exhale, in the starting position - inhale. 6-8 times.
7. Standing on your knees, rest your palms on the floor, stretch, sit on your heels - inhale, and return to the starting position - exhale. 2-4 times.
8. Sitting on your heels, hands on your knees, 1-2 hands up - inhale, back to the starting position - exhale. 4-6 times.
9. Lying on your back. “Bicycle” - 3 min.
10. Lying on your back, bend your knees 1-2, spread your legs 3-4 to the sides, heels to your buttocks, knees 5-6 together, straighten your legs to the starting position. 4-8 times.
11. Lying on your back. Hands up - inhale, back to the starting position - exhale. 3-4 times.
12. Lying on your back. Pushing off the floor with your hands, sit down - exhale, lie down - inhale. 4-6 times.

c) Final part 5-8 min.

Walking in a cross step with arms raised up and to the sides. Relaxation exercises 1-2 min. Breathing exercises. Tilt the torso down, arms hang freely - lightly swing them to the sides. 4-6 times.

The third phase of pregnancy is 24-32 weeks.

The fetus grows very quickly, the fundus of the uterus is already located above the navel, the position of the organs in the abdominal cavity changes, a tendency to constipation appears, which contributes to the absorption of toxic substances from the intestines into the mother’s blood, toxicosis, allergic conditions, stagnation of blood in the pelvic organs, which can lead to I'll miscarry. The uterus can put pressure on the bladder and ureters, causing a frequent urge to urinate. As a manifestation of late toxicosis - swelling of the lower extremities. There is a danger of dilation of the veins in the legs. You can't stand in one place for a long time. Due to weight gain, the development of flat feet is possible. 3-4 days before birth, body weight usually drops (by 1 kg in the middle). This is due to tissue loss of water. The center of gravity of the body changes, the head and shoulders lean back so-called. “proud posture” of a pregnant woman; The load on the long back muscles increases, and lower back pain appears.

The following set of exercises will help relieve stress from your back and legs. The exercises must be performed at a medium or slow pace, limiting body movements from a lying position to a sitting position and vice versa. It is advisable to perform leg movements with a large amplitude to increase the mobility of the pelvic bone combinations and increase the outflow of blood from the lower extremities.

a) Water part -8 -10 min.

Walking as usual, on toes, in a cross step, on the outer surface of the foot, relaxation exercises, breathing exercises.

b) Main part 15-25 min.

1. Standing, legs apart, hands to shoulders. Raising your arms up - inhale, starting position - exhale. 4-6 times.
2. Standing, legs apart, hands on your belt. Alternately bending and straightening the legs, transferring the weight of the body to the bent leg. The pace is average, breathing is uniform 4-6 times.
3. Standing, holding the back of a chair. Squats with the knees spread to the sides and the buttock muscles relaxed. Returning to the starting position, strain the muscles of the buttocks and retract the anus. The pace is slow. Breathing is uniform. 4-8 times
4. Standing, hands on your belt. Circular rotations of the body 2-3 times in each direction. Breathing is uniform.
5. Sitting on the floor, legs straight, arms in front of the chest. Turn the torso to the right with abduction of the arm of the same name - inhale, exhale to the starting position. Same to the left. The pace is slow 4-6 times.
6. Tilt the torso to the right, lean with both hands to the right of the pelvis. Moving your hands on the floor to the left, tilt your torso to the left, leaning your hands on the left. Same thing back. The pace is average. Breath evenly 4-6 times.
7. Sitting on the floor, resting your hands on the floor behind you. Extension and contraction of straight legs without lifting them from the floor. The pace is average, breathing is uniform 8-10 times.
8. Lying on your back, legs secured. Go to a sitting position using your hands. Slowly 4-8 times.
9. Lying on your back. Deep breathing exercises, accompanied by a strong protrusion of the abdomen when exhaling and retraction when inhaling. Slow pace 4-6 times.
10. Lying on your back, hands under your head, feet shoulder-width apart. Alternately raising the straight leg up, then to the side and to the starting position. The pace is average. Breath evenly 4-6 times.
11. Standing on all fours with a straight back. Bending your back up (make it round) - exhale, bending down - inhale. Slowly, 4-6 times.
12. Standing on all fours with a straight back. Alternately raising the straight leg back with arching the back. Breath evenly 6-8 times.
13. Standing, legs apart, torso slightly tilted forward, arms down. Wide, free movements with relaxed arms to the right and left with a corresponding rotation of the torso. The pace is average. Breathing is uniform. 4-6 times.

c) Final part -5-7 min.

Calm walking with deep breathing. Relaxation exercises.

The fourth phase of pregnancy is 32-36 weeks.

All fruits are 2-2.5 kg. Its need for calcium salts, phosphorus, and vitamin D increases. The fundus of the uterus reaches the lower thighs, which makes breathing difficult and the woman’s need for oxygen increases. Walk as much as possible! Exercises during this period should reduce congestion and activate intra-abdominal circulation. Exercises for the abdominal muscles should be of a lightweight type.

a) Water part - 5-7 minutes.

Walking at a walking pace, clenching and unclenching your fingers into fists, bending and straightening your hands, and raising your arms to the sides. While sitting, perform breathing and relaxation exercises.

b) Main part 15-25 min.

1. Sitting on a bench, feet shoulder-width apart, on the floor. Hands on the belt. Bend in the chest, elbows back - inhale, slightly bend forward with relaxation - exhale. 4-6 times.
2. Sitting on a bench, rest your hands on the bench behind you. Bend your right leg, move your knee outward, bring your knee inward, straighten your leg. Same with the other leg. Slowly. 4-8 times.
3. Sitting on a bench. Turn the body to the right and left 2-3 times in each direction. Breathing is uniform.
4. Exercises to relax all the muscles of the body and especially the pelvic floor.
5. Standing, feet shoulder-width apart, hands on your belt. Alternately bending the legs at the knees. Slowly 6-8 times.
6. Kneeling, hands on the floor. Sit on your heels, relaxing the muscles of the pelvic area - exhale, go to the starting position with retraction of the anus and perineum - inhale. Slowly 4-8 times.
7. Lying on your back. Bend your legs, spread your knees to the sides with your hands, bring your knees together, stretch your legs. Slowly. 2-6 times.

c) Final part 5-7 min.

Calm walking with deep rhythmic breathing. Breathing exercises.

The fifth phase of pregnancy is 3-6 days before birth.

The fetal head descends into the pelvic cavity, and breathing becomes easier. The fetus is “preparing” for birth. The complex is aimed at improving blood circulation, mobility of the hip joints and sacroiliac joints.

a) Water part 1-2 min.

Walk at a leisurely pace with your hands behind your back.

b) Main part - 15-20 minutes.

1. Standing, feet shoulder-width apart, arms down. Spread your arms to the sides, bend - inhale, return to the starting position - exhale. 3-4 times.
2. Kneeling, hands on waist. Tilt your torso to the right, rest your hand on the floor - exhale. To the starting position - inhale, 2-3 times.
3. Lying on your back, feet shoulder-width apart. Spread your arms to the sides - inhale, “hug yourself - exhale. 2-3 times.
4. Lying on your back, arms bent at the elbows, legs straight. Clench your fingers into fists, inhale with your feet towards you, exhale back to the starting position. 10-12 times.
5. Lying on your back. Leaning on your elbows, bend over - inhale, return to the starting position - exhale 3-4 times.
6. Lying on your back. Bend your knees to the sides and pull yourself up to your stomach with your hands - exhale, inhale to the starting position. 3-4 times.
7. Diaphragmatic breathing 3-4 times.
8. Lying on your back. Imitation of walking -8-10 times.
9. Knees apart, feet touching 5-6 times.
10. Lying on your back. Legs bent at the knees, arms along the body. Raise the pelvis up - inhale, to the starting position - exhale 3-5 times.
11. Sitting, hands to shoulders. Free rotation in the shoulder joints. Lower your arms and relax 8-10 times in each direction.
12. On my knees. Spread your arms to the sides - inhale, sit on your heels, hands on your knees - exhale, 3-4 times.

c) Final part - 2-3 min.

Various types of walking. Relaxation exercises.

Therapeutic exercise (kinesiotherapy) in obstetrics and gynecology

During pregnancy, you can attend physical therapy classes. Physical therapy is indicated for every pregnant woman to keep herself in shape, for the full development of the baby, to facilitate childbirth and reduce the risk of postpartum complications.

Therapeutic exercise is special exercises that take into account the loads permissible for pregnant women and are aimed at:

• maintaining an emotional background, improving a woman’s sleep;
• maintaining muscle tone to facilitate childbirth;
• development of motor and breathing skills to overcome difficulties during childbirth;
• improving the functioning of all organs by improving blood circulation and reducing congestion in the pelvis and legs;
• quick recovery after childbirth.

Physical therapy and physical preparation programs for childbirth for expectant mothers and married couples

Specialists from the office of physical therapy and physical preparation for childbirth invite expectant mothers and fathers to classes and consultations:

• comprehensive classes in physical preparation for childbirth: gymnastics with elements of Pilates, yoga, breathing training, controlled relaxation training.
  Lesson duration: 1 hour. Individual and group lessons (group no more than 4 people).
• individual lessons to change the position of the fetus (with breech presentation), lesson duration 1 hour.
• preparation for partner childbirth: theoretical and practical preparation of the father for participation in childbirth, training in pain relief techniques and controlled relaxation techniques (breathing, massage, movements), lesson duration 1 hour.
• consultation on postpartum recovery, selection of an individual set of exercises, lesson duration 1 hour.
• doing therapeutic exercises for the purpose of postpartum recovery. Individual and group lessons, lesson duration 40 minutes.
• training in maternal massage, gymnastics for the baby, incl. on fitball. Lesson duration 1 hour.
• individual and group physical therapy classes for gynecological diseases. Lesson duration 40 minutes.

The classes are conducted not by a fitness instructor, but by a physician in therapeutic exercises with additional education in sports medicine. He knows what exercises are recommended for a pregnant woman, taking into account the duration of pregnancy and the presence of concomitant pathologies.

Pregnant women whose baby is stuck in their tummy will greatly benefit from therapeutic exercises. If your pregnancy is more than 40 weeks, and labor still does not begin, we strongly recommend that you start attending therapeutic exercise classes. A special set of exercises will help prepare a pregnant woman’s body for childbirth.

Pregnancy is not a disease, and therefore it is even useful to engage in physical therapy in this situation. Thanks to properly selected exercises, you can not only restore tone, but also prepare the body for the upcoming birth.

If a pregnant woman regularly performs therapeutic exercises, then:

• pain in the legs, pelvis and lower back will go away;
• blood circulation will improve, thereby avoiding swelling and constipation;
• there will be less urge to urinate;
• the tone will be normal, thereby preparing the body for childbirth;
• sleep will become calm and breathing will be uniform;
• weakness will become less than in those pregnant women who do not do gymnastics at all;
• the mood will be better.

What are the differences between exercise therapy for pregnant women and regular physical education?

Exercise therapy for pregnant women differs from simple gymnastics in that during such exercises certain muscles are intensively tensed. A method is allowed in which no harm will be caused to either the fetus or the mother.

In addition, the exercises differ from each other depending on what stage of pregnancy the woman is at. One group of exercises is implemented for the beginning of pregnancy, the other for the middle and last stages.

Also, the division of exercises can be different:

• up to 16 weeks of pregnancy;
• from 17 to 24 weeks;
• from 25 to 32 weeks;
• from 33 to 36 weeks.

At the end of gestation, the exercises should be light; breathing exercises, walking down the street or swimming in the pool are quite suitable.

Length and regularity of classes

Physical therapy during pregnancy should be carried out according to the rules determining the frequency and intensity of training.

Rules	How are classes conducted?
Consistency of training	It will be quite acceptable to do physical therapy 3 times a week for up to 30 minutes. The rest of the time, classes can be compensated in other ways, for example, walking down the street, water activities in the pool.
Length of training time	It is important that classes take place continuously throughout pregnancy.
Training structure	The structure of classes should consist of several stages: warm-up, which consists of light stretching and breathing exercises; the main part is that you first need to work with the muscles and joints that are located in the limbs, lower back and pelvic part, for approximately 15 minutes; cool down consists of another group of breathing exercises and easier relaxation, 5 minutes is enough.
Heaviness	At the initial stage, the main load should take no more than 5 minutes, with a gradual increase to 15 minutes.
Coordination of well-being	Due to the fact that every woman’s body is individual, it means that there cannot be a single set of training for everyone. If suddenly during exercise you feel any discomfort, you need to stop. After the break, you can continue training, but at a more average rhythm.
Speed ​​of movement	All sharp exercises are excluded, otherwise there may be a danger for both the fetus and the expectant mother.

Contraindications

Physical therapy during pregnancy may be completely contraindicated in the following cases:

Class Rules

There are important rules that must be followed during physical therapy:

• It is recommended to exercise on an empty stomach; a maximum of 3 hours should pass after eating;
• It is recommended to practice in comfortable and durable shoes and comfortable clothes;
• The surface of the floor for training should not be slippery; it is safer to train on a rubber mat.

1st trimester

Technique:

2nd trimester

Technique:

3rd trimester

Technique:

Prohibited exercises during pregnancy

Adhering to a healthy lifestyle during pregnancy is not only possible, but also necessary.

However, it is worth considering which exercises or activities are completely prohibited:

General strengthening physical education for pregnant women in the first trimester

Therapeutic physical training, even at the beginning of pregnancy, requires care. The main thing is to try not to overstrain the body.

You can use the following set of exercises:

1. walking on level ground for 10 minutes;
2. spread your legs, place your arms at your sides, you need to turn your torso left and right;
3. put your hands on the back of your head, connect your elbows in front of your face, and spread them to the sides, do this many times;
4. Bent arms with elbows down should be placed on the chest, spread to the sides, repeat;
5. sitting on your side, lean your elbows on the floor with one hand, and straighten your other hand toward the top. So you need to pull your knees towards your stomach and straighten them to the starting position.

A set of general exercises in the second trimester of pregnancy

The middle of pregnancy is the most favorable stage, since by this time the body has already adapted to the changes, toxicosis is no longer a concern, and the belly is not yet completely huge.

You can perform gymnastics to the fullest extent:

Classical physical education in the third trimester

Discomfort during pregnancy begins to appear when the last trimester approaches, for example, your back may hurt, your stomach makes it difficult to move, and your head is full of upcoming troubles.

In this case, you shouldn’t give up training, you can simply change the course of training, choose an easier workout:

If suddenly in the last trimester a pregnant woman experiences swelling or excess weight, there is no need to be sad. Special physical training will help quickly solve these problems, thanks to which you can do without the use of medications.

When choosing a set of exercises, it is necessary to take into account the duration of pregnancy, so that the complexity and load of the exercises can be adjusted at different stages of gestation.

Pool exercises: a set of exercises

You can improve the health of the expectant mother, as well as train your breathing and relax your muscles by exercising in the pool.

Thanks to them, pregnancy will develop safely:

"Warm-up":

• in a horizontal position, grab the sides, gradually spread your legs to the sides, connect, and do this up to 10 times. Then bend your knees one by one and straighten them;
• turn your back to the side, hold on to it with your hands, and with your feet make movements reminiscent of breaststroke swimming;
• with your back to the side, raise and straighten your legs, spread them wide and lower them, cross your legs and try to lift them above the water;
• stand with your front to the side, holding onto it, rest your feet against the wall of the pool, try to bend and straighten your legs.

"Strengthening and support":

Localized exercises

Physical therapy during pregnancy will help eliminate discomfort in different parts of the body through localized exercises.

For the neck

A set of workouts for the neck:

For the back

Exercises for the back should be performed at the beginning and in the middle of pregnancy, since it is this part of the body that will have the hardest time in the last period due to the increasing burden.

These could be the following exercises:

These exercises, if performed correctly and moderately, will help pregnant women cope with pain in the lumbar area. Although the most important criterion in these exercises is considered to be strengthening the muscles of the spine and back.

For legs

Just 3 exercises will help eliminate leg fatigue during pregnancy and avoid possible discomfort. These exercises are also a preventive measure against seizures. You should try to do them every day in a different sequence, for 10 minutes.

Exercise "swing":

1. you need to rest your hands against the wall or you can hold on to the back of a chair;
2. straighten your back and squeeze your gluteal muscles;
3. rise on your toes, shoulders and body need to be relaxed;
4. stay in this position for 10 seconds;
5. gradually lower yourself without touching your heels to the floor;
6. do this up to 10 times.

Monkey Grip Exercise:

1. you need to sit on the floor, rest your hands behind you, your back should be tilted;
2. stretch your limbs in front of you;
3. in this pose you need to grab a pencil with your toes, do not bend your legs;
4. in this position, try to touch the floor with your toes;
5. take a break;
6. perform the exercise up to 10 times.

Exercise “dream circle”:

For hands

Side fly exercise:

1. You need to take dumbbells in your hands, lean forward slightly, bring the dumbbells together in front of you, start the exercise by stopping the dumbbells completely;
2. raise the dumbbells no higher than your shoulders, while turning your wrists slightly, as if you were pouring water from a jug;
3. as you exhale, lower your arms down;
4. repeat up to 15 times, with a break;
5. The weight of dumbbells should not exceed 2 kg.

Overhead Elbow Extension Exercise:

For the stomach and back

To perform the exercise, you need to position yourself on the floor so that your heels are under your buttocks, your knees and hips need to be brought closer to each other. You need to stretch your arms in front of you and slowly lean forward, while trying to reach your forehead to the floor. Gradually return to your previous position.

Combination of exercise therapy and massage for pain in the neck and back

Physical therapy during pregnancy together with massage will help:

• strengthen the body;
• improve blood circulation, respiratory system, metabolism;
• strengthen the muscles that are involved in labor;
• increase the elasticity of the muscles involved in childbirth;
• increase the mobility of the pelvic joints, spine, hip joints;
• learn proper breathing;
• prevent complications.

How to do a massage correctly

Massage must be performed according to the rules that need to be taken into account:

Every pregnant woman can engage in physical therapy, she just has to want it. You can perform special exercises both at home and in fitness clubs together with a personal trainer. Thanks to gymnastics during pregnancy, you can eliminate many ailments.

Article format: Vladimir the Great

Video about physical therapy during pregnancy

A set of exercises during pregnancy: