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The big changes that occur in the pregnant woman's body can affect your spine and cause back pain. Due to the increase in weight in the breasts, abdomen and belly, it is normal for women to end up experiencing an alteration in their center of gravity, especially from the fifth month of gestation. The gut pulls the body back and forth, and therefore the woman begins to feel discomfort in the back.
It is very important to prevent and take care of your back from the first month of pregnancy and alleviate the discomfort with some exercises to maintain a healthy back. Faced with back pain, massages, stretching, and some exercises are recommended, also to prevent a simple discomfort from turning into more acute pain such as sciatica and others.
The physiotherapistElena Neila collaborates with our site and offers us some exercises that can strengthen and relax a woman's back during pregnancy.
1- To exercise perineum and buttocks. This exercise works the back, buttocks, pelvic floor and perineum. Lying on a mat, with your shoulders close to the floor and your arms extended along your body, lift your back and buttocks, while contracting your perineum. Repeat this exercise 10 times and rest.
2- Lie down on a mat with your belly up and keep your arms crossed and your shoulders glued to the ground. Bend your legs and calmly drop your knees, together, to one side and to the other. Repeat this exercise 10 times on each side, always taking care not to feel tension or pain in the back. Then rest.
3- To work the inclination of the entire spine of the woman during pregnancy. Sitting on a mat with your legs crossed, stretch your hands towards your temples, and keeping your neck straight, move to one side and the other, raising your elbows well up. This exercise can be repeated up to 10 times for each side. To rest.
4- To work the dorsal and cervical part of the back and all the muscles around the scapulae. Sitting on a mat, facing forward and with crossed legs, we hold a stick by its ends, and we carry it behind the head, in four times. When you are behind, at the nape of the neck, and keeping your neck straight and arms straight, move the stick to the right and left, also in four beats. Then, position the stick to the center and lower it. Repeat the entire exercise 10 times. To rest.
5- To rotate the entire structure of the back. Lying on a mat, with your arms crossed and your shoulders close to the ground, bend your legs, and cross one over the other. Drop both legs to the side of the leg that is on top. Then switch legs and do the same. This exercise is used to give mobility to the back. To rest.
6- Stretching after exercises for the pregnant woman's back. To stretch your muscles and prevent injury after exercises, lie down on a mat, bend one leg, and stretch it up. Do the same with the other leg.
You can see all the exercises in more detail and with images in the following videos:
Exercises to strengthen the perineum and glutes. During the months of pregnancy, the woman gains weight and this can affect some parts of her body, such as the back, the lats or the pelvis, specifically, the perineum. Below we offer you a series of exercises to exercise the perineum and buttocks.
Exercise to strengthen the back. During pregnancy, the center of gravity changes, the gut pulls the body forward and that is why our back hurts. The physiotherapist Elena Neila shows us how to do this exercise to avoid one of the most common discomforts in pregnancy: dissociation of the waist.
Exercise your back. As gestation progresses, the pregnant woman may notice some pain in the lower back and back due to weight gain. Hence the need to control weight and also to perform certain exercises suitable for the spine. Here's a table!
Spinal rotation exercise. Vomiting, nausea, bloating, and especially back pain. These are some of the most common complaints of the pregnant woman during the nine months of gestation. Do you want to know how to alleviate these discomforts and how to strengthen your back? We will tell you!
Exercise to strengthen cervicals. During pregnancy, a woman's body undergoes various changes that cause some parts, such as the back, to suffer. And it is that the increase in weight during pregnancy can make this part of the body weak. Here are exercises to strengthen your back and cervicals.
Stretching after exercises. Stretching exercises help make the muscles that support the back and legs more flexible during pregnancy. Our physical therapist recommends careful stretching of muscles and joints, which have been stretched with pregnancy.
You can read more articles similar to Videos of exercises for the back during pregnancy, in the category of Care - beauty on site.