Mother’s Day: 5 exercises to prepare for childbirth

Mobility and physical strength are essential during labor and life with a newborn

Giving birth is probably the most awaited moment in a mother’s life. In addition to the arrival of the baby, the woman undergoes a great physical effort, which causes various changes in the whole body and in the organism.

html[data-range=”xlarge”] figure image img.img-fd981d5ff9586b4365ac784d23be1e27uv4acg5u { width: 774px; height: 463px; }HTML[data-range=”large”] figure image img.img-fd981d5ff9586b4365ac784d23be1e27uv4acg5u { width: 548px; height: 328px; }HTML[data-range=”small”] figure image img.img-fd981d5ff9586b4365ac784d23be1e27uv4acg5u, html[data-range=”medium”] figure image img.img-fd981d5ff9586b4365ac784d23be1e27uv4acg5u { width: 564px; height: 337px; }HTML[data-range=”small”] .article__image-embed, html[data-range=”medium”] .article__image-embed { width: 564px; margin: auto 0 30px; }

In this context, in addition to good nutrition, physical exercise is also very important. Personal trainer Samorai, a specialist in movement and three-dimensional training, explains that you need to understand that the entire process from pregnancy to delivery is a performance that requires preparation.

“When we think of pregnant women, we essentially think of someone who will have a long journey ahead of them. And this journey is not limited only to the period of gestation, it goes much further. The family, the woman, the routines, the treatments she takes, the stress he didn’t get, the hours of sleep he didn’t get,” he explains.

mobility exercises

Samorai says range of motion exercises are one of the most important things for pregnant women. “If you already have one mobility well developed, this will help you a lot, but even if you don’t have it, it is possible to work during pregnancy. This gain in mobility is very important, ”she points out.

Mobility can be divided into two fields: global mobility, for 3D body work; and local mobility. An example is the thoracic local mobility exercise, in which the woman holds one hand up and the other forward, as well as other more focused movements on the hip, which is essential for pregnancy and childbirth.

strength exercises

Also, the strength exercises it can also help. An example is squatting and moving the body in three planes, forward, backward, side to side, to rotate. In addition to supporting the pregnant woman during pregnancy, she also prepares for the birth.

According to the personal trainer, this is a demanding position on the body, so to achieve it requires strength, power and mobility, which is one of the best positions for childbirth. One option for those who can’t squat is to use a support, like a backrest or the TRX, that makes these movements a little easier.

These exercises work on strength, especially in the posterior chain, so a good tip is to turn your feet and use the kettlebell. “With pregnant women, I usually work with different foot positions, but I always reinforce the foot-out position because it will help at the time of delivery,” explains Samorai. This exercise works your lower back and glutes, which need to be strong to compensate for your growing belly.

Squats

Another exercise that works strength is the squat. This is one-sided and, in this way, stimulates greater stability in the hips, abdomen and torso. After the birth of the baby, the mother carries him in her arms a lot, so for this it is necessary to strengthen him. This kettlebell placement is very similar to carrying a baby in terms of the demands on the body.

In addition, squatting and high mobility exercises are also important because for the baby everything is on the floor, so the mother needs to squat all the time. Those who do not have these mobilities are very sorry when it comes to occupying.

use of kettlebells

OR swinging with kettlebells it is an exercise of power, strength and resistance, also very concentrated on the posterior chain of the body, which will be in greater demand during pregnancy. already the snatch with kettlebells it is a more advanced type of exercise. For those who are already used to doing many exercises and have been training for some time, this too is a recommended exercise, like the swing, for the entire posterior chain, but more intense.

Lumbar exercises

Finally, there are also relaxation exercises release the lumbar and the hip, as the woman may feel pain during pregnancy, because the belly is heavy. Doing these floor exercises to loosen up your spine helps a lot in this process. Breathing will also be essential during childbirth, mainly to be able to calm down and keep the mother focused and focused on the task she will have to carry out, explains Samorai.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.