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  3.86 (May work) from 6 votes (182 Visits) |
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Exercise and Back care in pregancy |
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by kenny01  (May 18th) (rank 500+) |
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Exercise and Back care in pregancy
As most of you know my wife is preganet and she has being having problems with her lower back with all the coughing well been sick and just genraly been preganet . so here are some tips of exercise
GENERAL FITNESS
There are many benefits of regular exercise for the pregnant women including
- increased stamina for pregancey , labour and early parenthood
- controlling excessive weight gain
- sleeping better
- improved circulation
- decreased constipation
- decreased back pain
- faster return to full fitness post natally
- improved strength , flexibility and posture.
walking , yoga , swimming and pregnancy fitness classes are all great activities for maintaining genral fitness
when commencing excercise it is important to start gradually and increase slowly untill you are excercising three times a week for at least 15 minuates , with five minuate warm up and cool down .
you must check with your midwife before commencing excercise especially if you have not been excersing latley , have a meccial condition or any other type of problem .
pelvic floor excercisies
One of the most important groups of muscles for women to keep strong throughout life are pelvic floor muscles . The pelvic floor is made up muscles and fibrous tissue (ligaments) and together they support the pelvic organs (bladder, uterus and bowel) and control there outlets . The pelvic floor muscles also help to increase your sensation during sexual activity and guide the baby down the vagina during labour
Hormonal changes occur during pregancey causing the pelvic floor to become more elastic . if the plevic floor sags down , the support and control it should provide will be reduced . these muscles are also put under increasing pressure as the baby grows . problems such as loss of bladder control altred sexual functioning and problems with bowel control may result.
EXERCISES
- Begin doing these excercises in side lying , sitting or an all fours when you feel comfortable progess to standing
- tighten the muscles that surround the anus , vagina and the urethra front passage . lifting them up inside hold the contraction for 3 to 4 seconds if possiable . release the contraction when you feel the muscle tighting
- repeat 5 times , resting between each one
- increase the time the constraction is held for and the number of contractions performed gradually up to 10 seconds each .
