Exercises for the second and third trimesters (13-40 weeks)

At this time, we gain weight, the center of gravity of our body shifts forward, deepening the curvature of the lower spine. The change in the position of the lumbar spine affects the remaining segments of the spine, which leads not only to problems with the lower back, but also to pain between the shoulder blades, neck and even the head. A growing belly causes stretching of the muscles, and relaxed ones are not able to stabilize the correct position of the spine. Under the influence of hormones, joints and ligaments also relax, which does not help with pain. However, back pain can be relieved if the deep abdominal muscles supporting the spine are strengthened. From the 17th week of pregnancy, prolonged lying on your back and training in this position should be avoided: in this position, the uterus compresses the portal vein, making it difficult to breathe and the outflow of blood from the lower extremities. The safest and most useful exercises are kneeling, sitting or lying on your side. To remove swollen legs, it is worth doing exercises for the legs: circulation or alternately lifting the toes and heels. This is how we pump blood and lymph from the lower extremities to the upper ones.
Exercises during pregnancy for back pain
• Cat's back
Propping up the knees, push the spine up, hiding the head between the shoulders. We stretch the upper part of the back, moving forward a little, and the lower part – back.
• Japanese silhouette
Let's move from the position on all fours to the position on the heels. Keep your knees wider than your hips, and stretch your arms forward. We can also move them once to the left and once to the right by stretching the sides of the body.
• Torsion of the thoracic spine
Get on all fours, raise one arm up and turn the torso, following the hand. Do the same with the other side.
Exercise carefully during pregnancy
If during the exercises we feel weakness, shortness of breath, dizziness or pain in the lower abdomen, without thinking about the reason for this state of things, let's immediately stop the exercise. Avoid physical exertion in hot weather or in heated rooms. Overheating of the body can pose a threat to pregnancy, especially in the first trimester. Don't forget to drink water during your workout. Let's take care of comfortable clothes: loose sweatpants and a sports bra that supports well and matches the new breast size. We will not do exercises that require a long lifting of the arms.
Note: The exercises should not be too intense. How to check? By doing them, we should be able to talk freely. Always start your workout with a warm-up and finish with relaxing exercises.
Sports during pregnancy are not suitable for everyone.
We should give up physical activity if we have a high risk of miscarriage, as well as when we have asthma, heart disease, unregulated type 1 diabetes, joint problems, recurrent vaginal bleeding, hypertension caused by pregnancy. Exercise carefully if you are pregnant with several babies, you have severe anemia, seizures or problems with fetal weight gain. Bet Andreas online casino'daki günlük mücadeleler ve yarışmalar daha fazla ödül sunuyor. Değerli ödüllerle takas edilebilen altın paralar kazanmak için bunlara katılın. Betandreas Türkiye'de Betandreas bahis şirketi web sitesine sağlayıcıların kısıtlamaları nedeniyle her zaman erişilemeyebilir.