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| ISSUE 77 : 01-15 August 06 |
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Pregnancy and postnatal
exercises The transformations of feminine body
during the pregnancy and after delivery periods usually bring about
more or less problems. The most problem that always found is backache,
flaccidity of vagina and pelvis muscle. These problems are precedent
neglected for establishing a prevention and solution. I can affirm
that these problems can be protected if you receive the right counsel.
Besides, if you ignore, the result would be more complicated and
cause the difficulty in resolving.
The pregnancy and after
delivery exercises are able to prevent these problems.
The pregnancy Figures objectives To give correct information
for pregnancy women about breathing control while womb is pressing
during delivering. By doing this, it will help balancing their standing
postures. However, the distortion of balancing always leads to back
pain.
To give correct information
about vaginal muscle control. As you learn how to control before
deliver, it will be easier to control the muscle.
Figure 1: Breathing practice. Lie on back with raise two knees up and put your feet on the ground as in the picture.
- Try to breathe in
and out deeply and slowly. Notice the moving chest; when you inhale,
the chest is raised and is down when exhale. Keep doing 10 times.
- Try to breathe in
and out deeply and slowly, while raising both hands touch the Costa
border. Try to widen your Costa border as much as you can on both
sides when inhalation and also keep most contracting when exhale.
Keep doing this for 10 times.
- Try to breathe in
and out deeply and slowly, while raising both hands touch the Costa
border. But this time, try to raise your breast when inhaling for
this for 10 times.
The respiration will
be practicable when the womb pressing in the initial period of delivery.
This breathing is beneficial for tension relief and resulted in
reducing the pain.
Figure 2 Lie on back with crossing both legs as show in the picture.
Try to contract buttocks
or hips muscle. Then, constrict them as holding stool or urine while
nipping legs together. Press backside of thighs down to the floor.
Stay in these positions as much as a slowly counting 1 to 5 and
then loosen slowly. Keep switching for 10 times.
Figure 3 Lie down with knees up, pull in the stomach; press the back to the floor while contracting hips muscle as holding stool. Contract as long as counting slowly to 5, after that loosens slowly. Keep doing this for 10 times.
You should practice
to contract and loosen the muscle as in the sitting, kneeling and
standing posture.
Figure 4 Lie with elbows up as shown in the picture. Lift the right leg up high and fling in the opposite direction and move it back. Exercise as the same for the left leg. Keep changing two legs. However, this Exercise might not be able to do in the last month of pregnancy.
Sit cross-legged, trying to sway body in front and sway to back. Keep changing for 10 times.
Figure 6 This is a standing posture.
Put your hands on a firmly backrest or table. Stoop down halfway
before sitting on the heels and stand up as in the first position.
Keep doing this for 10 times.
From the picture, we
can see that the picture before pregnancy is standing in the right
and normal positions that is different from the middle pregnant
one. The middle is shown a bent lower back, which gives the same
result for neck. The shoulder blade is humpbacked. This standing
posture causes back pain. You have to keep standing, pulling in
the stomach, constricting bottoms or hips and spread out your shoulder.
The result of the right standing is in the right picture that is
the correct posture, which the back is uprightly. A regulation is
to check yourself everyday in front of the mirror and try to make
a correct posture. According to the directions above, it should
be practiced when one is pregnant for over 3 months and should keep
exercising everyday until delivery and start again after delivery
2 weeks. For the exercise practicing, after delivery, is the same
ways as before. However, the Figure 1 is an exception because it
is a breathing practice, which is unnecessary to repeat it. Moreover,
you should exercise everyday by walking around 15-20 minutes. Avoid
lifting loaded objects and try not to stoop or lift that often because
the back will be used too much. If you need to do anything that
has to stoop or lift, you should lower your knees instead. Nevertheless,
as for an abnormality of pregnancy or delivery, counsels or advices
from obstetrician are required.
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