Pregnant Gymnastics Movement Tips in Water

The pregnant gymnastic movement is diverse and it certainly aims to improve the pregnant women health approach the delivery. The pregnant gymnastics also aims to reduce the complaint of back pain and also the pelvic pain. One method of safe pregnant gymnastics done and very useful is pregnant gymnastics in water.

The pregnant gymnastics can be done in a swimming pool designed specifically for the pregnant gymnastics in water. This gymnastics will also reduce the load on bones and joints so it can reduce the risk of injury in pregnant women when performing the gymnastic movements. Water will also give optimally pressure on the muscles that can help the muscle endurance of pregnant women approach delivery.

The pregnant gymnastics movement in water are as the following:

Ski Cauntry Cross Movement

This movement is a pregnant gymnastics movement in water aims to strengthen the shoulders, arms, buttocks, legs, and calves of pregnant women. This movement started by standing and a little bend down. Bend the knees and swing the right leg to the front, whereas the left leg pushing toward the back. After that swing both hands opposite to the direction of your feet. The essence of this movement is the same as you walk in the water slowly.

Floating Frog Movement

This movement is very useful to strengthen the buttocks, shoulders, thighs, and arms of pregnant women. In this movement, you need a tool such as pool noodle. Set the pool noodle in the back side of the back and then pull through the gaps of the hand to the front side. Adhere both legs, then lean your body on the pool noodle, then pull the legs to the surface of the water with the exhale. After that, straighten your legs along with taking a breath.

Pendulum Cross Movement

This third gymnastics movement aims to strengthen the arms, shoulders, thighs and buttocks of pregnant women. It is to be done by giving pressure on the outer and inner of thighs. This movement can be done by standing with hands on hips and push the stomach upward and downward. Swing the right leg sideward right and left, while both hands in different direction with the legs. And do small jumps using the left foot as the pedestal.

Those pregnant gymnastics movements are easy to do and certainly more safe done because it is in the water. But for the beginners should still be supervised by an instructor or accompanied by their husband.

Summary: 

• The pregnant gymnastics in the water is safer because the body weight reduced and reduce the risk of injury, 
• The pregnant gymnastics movement in water that can be done is Floating Frog, Pendulum Cross and Ski Cauntry Cross. 

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The Respiratory Gymnastics way for the Pregnant Women

The respiratory gymnastics for the pregnant women is useful to help facilitate normal delivery. The method is to train the diaphragm respiratory and abdominal respiratory so the pregnant women mentally are more ready for delivery especially normal delivery. By doing this respiratory gymnastics exercise is also expected to facilitate the mothers to delivery spontaneously and reduce the pain.

The benefits of the respiratory gymnastics for the pregnant women

The respiratory gymnastics are helpful to strengthen and defending the elasticity of the muscles of the abdominal wall so can to prevent or reduce the risk of buttocks pain, underside abdominal pain and reducing the hemorrhoids disorder in the pregnant women. This gymnastics can coached the pregnant women to master the breathing technique in order to get enough oxygen when delivery.

The respiratory gymnastics of the pregnant women can also reduce the complaint when childbirth. Because by doing this exercise is obtained relaxation to reduce the anxiousness and suspense during the pregnancy especially before the giving birth. This is certainly related to the smooth of delivery process. By this exercise the pregnant women also will get the mood are increase and the regular sleep pattern.

When doing the respiratory gymnastics exercise of the pregnant women had better avoid the strenuous movement that causing gasps and lack of the oxygen. When the age of gestation are second and third trimesters, avoid the respiratory gymnastics movement with lying and supine position because it will reduce the blood current to the fetus. And do this are regularly at least three times a week.

The respiratory gymnastics movement for thr pregnant women

One of the respiratory gymnastics movement of the pregnant women are begun by standing position with the feet are streched and the hands are hang on the left and right sides. Next, lift the hands up slowly are so parallel with the ears while taking the breath and the head gazes upward so the lungs are filled the air perfectly. After that exhale slowly while the hands are descended back to the position formerly. Repeat this movement are several times in a day. You can also doing this movement with sitting or cross-legged  positions as when yoga but not by lying or supine.

The movement above is simple enough so it can be done anywhere, anytime and without an instructor. Even it can be done at the beginning and ending of the pregnant gymnastics. This aims to keep the health of pregnant women or the stretching of light muscle. You can also do a healthy walk to make the circulation of pregnant mother's blood is more smoothly.

Summary:

• The method of the respiratory gymnastics for the pregnant women is to train the diaphragm respiratory and abdominal respiratory,
• The respiratory gymnastics of the pregnant women is quite simple and can be done by self at home or can as the opening and closing the pregnant gymnastics,
• The respiratory gymnastics should not be done by lying or supine because it can hamper the blood current to the fetus.

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4 Steps of Pregnant Gymnastics based on the Age of Gestation

The time of Pregnant Gymnastics to be many questions from the pregnant women. And indeed although there is no basic rule about this matter, many doctors suggest to start doing pregnant gymnastics when the age of gestation is more than 22 weeks. This is caused at this age, the condition of the womb begin to swell, so the burden will be heavier. Besides, the condition of the fetus branch also start to growing up requires the condition of pregnant women to keep fit.

The pregnant gymnastics is divided into 4 phases based on the age of pregnancy. The first step is done at the time the age of gestation is 22-25 weeks. The second is performed  when the age is 26-30 weeks. The third is when it is 31-35 weeks. And the last step is at 36 weeks of the age of gestation until before giving birth.

There are some the pregnant gymnastics movements that can be done for each of the stages are as the following:

1. The Sitting Position of Pregnant Gymnastics 

Sitting cross-legged and sturdy position with the both of arms face forward, with similar pose when doing a yoga. Or by the position of legs are stretched as wide as possible with the back position is still unshakable. Next, lean forward with the arms fall forward.

2. The Sleeping Position of Pregnant Gymnastics

Begin by supine sleeping position and put the both of  feet down on a chair with the hips and head keep on the floor. Furthermore, lift the buttocks with rest on the elbow of arms, and hold this movement for 1 minute in 8 sets of the exercise.

3. The Standing Position of Pregnant Gymnastics

Use dumbbells or two bottles of water are filled with water, so it have weight about a half to one kilogram. Lift up the bottles of water as high as the head, with the position of shoulders are parallel. Draw close the both of hands, then open back with the shoulders are parallel. Repeat thi movement at least 10 times. Next lift the both of bottles to the top and back to the previous position with the shoulders are parallel, and do it at least 10 times.

The Kinds of Pregnant Gymnastics

a. Kegel gymnastics

Kegel gymnastics is stretching gymnastics that can be useful to strengthened pelvic of the pregnant women so make easier the process of giving birth normally. This Pregnant Gymnastic Movement is usually done with the lying position. The movement is started by a comfortable supine position with the both of legs are bent. Lift the womb with the both of hands are parallel to the floor. Hold that position for 3-10 seconds, and repeat the movement at least 4 times. Kegel gymnastics can be done in four stages have mentioned above.

b. Squatting gymnastics

Squatting gymnastics is a pregnant gymnastics which is done by squatted. The movement is started in a standing position with both of hands are joined in front of chest. Make sure the position of back is straight forward, and into a squat position slowly. Hold this position for 10 minutes and then back to stand slowly. In order to obtain maximum result repeat at least 4 times. Squatting gymnastics is well done at the age of pregnancy in 6 or 7 months.

c. Tilt the hips

Tilt the hips is done to steel the abdominal muscle and reduce the back pain. Begin this gymnastics is by crawled with the head is parallel to the back. Move up and down the neck while take and pull the breath. Do it for 1 minute. And the movement of tilt the hips can be done after 5 months of gestation.

Summary: 

• Many doctors suggest the Pregnant Gymnastics begins at 22 weeks of gestation, 
• The common position of Pregnant Gymnastics is sitting, standing and sleeping, 
• The common kinds of Pregnant Gymnastics are Kegel gymnastics, squatting gymnastics and hip tilt, 
• The Stages of Pregnant Gymnastics are devided when the age of gestation are 22-25 weeks, 26-30 weeks, 31-35 weeks and 36 of gestation until giving birth.

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The Gymnastics Movement of Pregnant Women Age 6-8 Months at Home

The gymnastics movement of pregnant women age 8 months of pregnancy, it is done to fill the activity at home. At this age of pregnancy, usually they will spend the time more at home. If do not activity, it will makes bored feeling even depression to the pregnant women. This certainly is not good for the health of fetus and the mother to be.

For spend the free time, there is nothing wrong you doing a simple the pregnant gymnastics in home. Besides to avoiding depression, the pregnant gymnastics will coached the hip muscles and the muscles around the vagina, as preparations when give birth. Some simple the gymnastics movement of pregnant women, you can do are as the following:

Hands and back up train

• This gymnastics movement begins by lifting the arms straight above the head, palms of hand facing each other. And hold for 20 seconds.
• After 20 seconds, stretched both arms as wide as possible.
• Repeat 5 times

Hip

• The gymnastics movement starts by lying on the back with the knees bend.
• Take a breath through nose and tight muscle on stomach and buttocks (as would bear down)
• Hold for 5 seconds and push the breath, by relax.
• Do this gymnastics movement of pregnant women as often as possible, when the age 8 months of pregnancy

Kissing the floor

• This Pregnant Gymnastics Movement is done for improve the position of baby in order to the head’s baby facing the hip on upside down baby. And can be done when age 6 of pregnancy.
• This method is usually precise for age 6 months of pregnancy.
• Starting the movement by squatted, and then bent down slowly till almost kissing the floor. Hold for 10 seconds.
• After you can kissing the floor, back to the position before.
• Do this movement as often as possible, till the baby position is right.

Third the gymnastics movement of pregnant women when old pregnancy as above, it can makes your mind be relax again and are ready facing give birth normally. But, if cause a condition the doctor suggests you to stay break (bed-rest), cause of bleeding, amniotic leaking or other condition causes risk of pregnancy, so the simplest pregnant gymnastics, should has not do.

Summary:

• The gymnastics movement of pregnant women age 8 months is not movement too waste the energy.
• The movement hands and back up train, hip, kissing the floor can be done when age 6–8 months.

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