Medical blog

1. . — laying on a back, hands along a trunk palms downwards, feet together. Quiet profound breath. Rate slow. within 30 seconds.
2. . — laying on a back, hands along a trunk palms downwards, feet together. To dissolve hands in the parties, to connect palms over a head — a breath, to lower downwards before itself — an exhalation. Depth of a breath corresponds to volume of movements. Rate slow. To repeat 3-4 times.
3. . — laying on a back, hands along a trunk palms downwards, feet together. To take a direct foot aside — a breath, to return to a starting position — an exhalation. Depth of a breath corresponds to volume of movements. Rate slow. To repeat 3-4 times.
4. . — laying on a back, hands along a trunk palms downwards, feet together. Quiet profound rhythmical breath of 30 seconds. Rate slow.
5. . — laying on a back, hands along a trunk, palms downwards, feet together. To lift a direct foot upwards — a breath, to lower — an exhalation. Rate slow. To repeat 2—3 times each foot. Depth of breath corresponds to volume of movements.
6. . — sitting on the brink of a chair, hands are lowered, feet together. To lift direct hands forward and upwards — a breath, to lower, taking away in the parties — an exhalation. Rate slow. To repeat 3-4 times with the big amplitude of movements.
7. . — sitting on the brink of a chair, feet are bent, connected, brushes rest against knees. To dissolve hips, not tearing off hands — a breath to reduce hips with a small inclination of a trunk forward — an exhalation. Rate average. To finish an exhalation. To repeat 3—5 times.
8. . — standing, feet together, hands are lowered. To lift hands upwards — a breath, to lower — an exhalation. Rate slow. To repeat 3-4 times.
9. . — standing sideways to a chair back, a hand on a back of a chair, a foot together. To bend a foot in knee and joints, to straighten forward, to return to a starting position. Breath uniform. Rate average. To repeat 3-4 times each foot serially.
10. . — standing, feet together, hands along a trunk. Walking with acceleration and delay within 1 minute. Breath uniform. Rate average.
11. . — laying on a back, hands along a trunk palms downwards, feet together. To lift hands upwards — a breath, to lower — an exhalation. Quiet profound breath. Rate slow. To repeat 3-4 times.

In the first 3-4 months of pregnancy when the uterus is most excitable (especially in the days corresponding assumed ), it is necessary to limit quantity of exercises, excluding from employment the most difficult and also to reduce time of carrying out of employment for 5 minutes.

Being engaged in gymnastics, it is necessary to watch each time the condition, marking fatigue, a dream, appetite, mood. Before employment and after them it is necessary to count up pulse within 15 seconds. After employment there should not be an expressed increase of palpitation. At short wind occurrence it is necessary to address immediately to the doctor.
After employment the pleasant weariness is marked in norm at the general good state of health.
It is desirable, that after each employment the shower with water temperature not more low 35 was taken or damp rubdown became. In process of accustoming of an organism the water temperature can be lowered to 28 . After water procedure it is recommended to pound a body a terry towel.

It is possible to recommend employment by physical culture only to healthy women at a normal current of pregnancy.
Contra-indications for employment are: all sharp infectious diseases, diseases of cardiovascular system, illness of a liver and kidneys, and also a pathological current of pregnancy (early toxicoses, , habitual abortions, bleedings during pregnancy).

The premise in which lessons are conducted, should be well aired. In a cold season the gymnastics is recommended to be spent at an open window leaf or slightly slightly opened window, to warm time — at an open window, and at stay on a summer residence in the summer — on air (in shades).

— Chronic diseases of cardiovascular system;
— Insufficiency the valve;
— The compensated heart diseases;
— Insufficiency of blood circulation of easy and average degree.
The special complex of gymnastics can be used and in the event that in the absence of contra-indications to a usual complex of gymnastics, last causes difficulties of performance in the healthy pregnant woman. Gymnastics carrying out should be strictly individually taking into account a condition and pregnancy term.
The complex of exercises recommended on terms from 30 till 40 weeks of pregnancy is more low resulted. Such course is calculated for 4—5 weeks.

The general recommendations, basically do not differ from the offered complex of gymnastic exercises for healthy pregnant women.

All exercises to do slowly. To watch, that there was no short wind.
1. A starting position — sitting, hands on a belt. To bend a backbone, to reduce shovels and elbows — a breath, then to relax with a small inclination forward — an exhalation. To repeat 4—6 times.
2. A starting position — sitting, hands behind lean about a floor. To bend the right foot, to take away a knee , to result a knee inside, to straighten a foot. The same to do other foot. Rate slow. Breath uniform. To repeat 4—8 times.
3. The starting position — standing, a foot is wider than shoulders, a hand on hips. To bend the right foot, transferring on it weight of a body; the same to do with weight carrying over on other foot. Rate slow. Breath uniform. To repeat 4—8 times.
4. A starting position — being on all fours. To sit down on heels, to weaken muscles areas — an exhalation, to pass in position on all fours with retraction of back pass and . Rate slow. To repeat 4—8 times.
5. A starting position — laying on a back: to bend feet, to dissolve knees in the parties, to reduce knees, to extend feet. Rate slow. Breath uniform. To repeat 2—6 times (fig. 7).
6. A starting position — laying on a back. Deep breath with a stomach on a breath and at an exhalation. Rate slow. To repeat 2—6 times.
7. A starting position — laying on a back, hands along the case, feet on width of shoulders. Simultaneously to turn direct hands in humeral joints palms up, feet in joints socks ; then hands to turn palms downwards, and feet — heels inside. Rate average. Breath uniform. To repeat 8—12 times.
8. A starting position — laying on a back, feet on width of shoulders, hands are bent in elbow joints in an emphasis on elbows. Leaning against a nape, elbows and a basin to lift a thorax upwards — a breath; to return to a starting position — an exhalation. Rate slow. To repeat 2—4 times.
9. A starting position — laying on a back, hands along the case, feet together. Sliding of hands upwards on a body to axillary hollows with simultaneous bending of feet in knee joints and their cultivation. Foot not to tear off from a bed, a foot of feet are pressed to each other. Rate slow. Breath uniform. To repeat 4—8 times.
10. A starting position — laying on a back to lift hands in the parties — a breath, to lower downwards — an exhalation. To repeat 4—6 times.

1. . — laying on a back, hands along a trunk palms downwards, feet together. Cultivation and lifting of hands — a breath, lowering — an exhalation. Quiet breath. Rate slow. Depth of a breath depending on a condition. To repeat 3-4 times.
2. . — laying on a back, hands along a trunk palms downwards, feet together. To bend hands in elbow joints, with hand fingers to concern a humeral joint — a breath, to be unbent — an exhalation. Rate slow. Depth of a breath depending on a condition. To repeat 3—5 times.
3. . — laying on a back, hands are bent in elbows under a right angle, feet together. Simultaneously to bend stops and brushes — a breath, to unbend — an exhalation. Rate average. Breath quiet. To repeat 3—5 times.
4. . — laying on a back, hands along a trunk palms downwards, feet together. Quiet slightly profound breath. Rate slow. To repeat 3—5 times.
5. . — laying on a back, hands to shoulders, feet together. To take away elbows in the parties — a breath, to result — an exhalation. Rate average. Breath quiet. To repeat 4—5 times.
6. . — laying on a back, hands along a trunk palms downwards, feet together. Alternately to bend feet without a separation of a sole from a floor — a breath, to return to a starting position — an exhalation. Rate average. Depth of a breath depending on a condition. To repeat 3—5 times serially each foot.
7. . — laying on a back, hands along a trunk palms downwards, feet together. To bend hands in elbow joints, with hand fingers to concern a humeral joint — a breath, to be unbent — an exhalation. Rate slow. Depth of a breath depending on a condition. To repeat 3—5 times.
8. . — laying on a back, hands a breast, brushes are turned by the back party to the person, feet together. To take away hands in the parties — a breath, to return to a starting position — an exhalation. Rate slow. Depth of a breath depending on a condition. To repeat 4—5 times.
9. . — and on a back, hands along a trunk palms downwards, feet together. Quiet rhythmical breath. Rate slow. The muscles relaxation, full rest. To repeat 3-4 times.

It is of great importance, as the strong abdominal tension causes active activity during sorts. Well developed muscles of a belly wall warn a stomach after sorts and the frustration connected with it.
Physical activities should be changed depending on pregnancy term. If physical exercises cause feeling of weariness, difficulty of breath, palpitation increase — it is necessary to facilitate, do them breaks between exercises and to consult to the doctor. Jumps should be excluded from a complex of exercises, considerable , sharp movements.
The gymnastics during pregnancy should be spent in the morning, under favourite music. It is not necessary to be engaged in gymnastics on an empty stomach, and also earlier, than through 1 — 1,5 hours after food intake.

1. . — laying on a back, hands along a trunk palms downwards, feet together. Quiet profound breath. Rate slow. Depth of a breath depending on a condition. To repeat within 30 seconds.
2. . — laying on a back, hands along a trunk palms downwards, feet together. To dissolve hands in the parties and upwards — a breath, to be pulled, return to a starting position — an exhalation, to weaken muscles . Depth of a breath corresponds to volume of movements. Rate slow. To repeat 4 5 times.
3. . — laying on a back, hands along a trunk palms downwards, feet together. Bending feet in knees to lead to their stomach — a breath, to involve and compress muscles , to return to a starting position — an exhalation, to weaken muscles . Rate average. To repeat 3-4 times. Movements become separately.
4. . — laying on a back, hands along a trunk palms downwards, feet together. Quiet rhythmical breath. Rate slow. To repeat 3-4 times.
5. . — sitting on the brink of a bed, hands are lowered, feet on a small bench. To lift and dissolve hands in the parties — a breath, to lower and reduce hands — an exhalation. Rate slow. To repeat 3-4 times.
6. . — sitting on the brink of a bed, hands are lowered, feet on a small bench. To lift a direct foot upwards — a breath, to lower — an exhalation. Rate average. To repeat 3-4 times each foot.
7. . — sitting on the brink of a bed, hands are lowered, feet on a small bench. To lift hands upwards before itself — a breath, to lower — an exhalation. Rate average. To repeat 3-4 times.
8. . — sitting on the brink of a bed, hands are lowered, feet on a small bench. The breath, a case inclination to the left — an exhalation to return to a starting position — a breath. Rate average. To repeat 3-4 times in each party alternately.
9. . — laying on a back, hands along a trunk palms downwards, feet together. Quiet rhythmical slightly profound breath. Rate slow. The muscles relaxation, full rest. To repeat 3—4 times.

1. A starting position (.) - laying on a back, hands along a trunk palms downwards, feet together. Quiet slightly profound breath. Rate slow. Depth of a breath depending on a condition. To repeat 3-4 times.
2. . — laying on a back, hands along a trunk palms downwards, feet together. To turn hands palms upwards — a breath. To return in a starting position (pronation) — an exhalation. Rate average. Depth of a breath depending on a condition. To repeat 3-4 times.
3. . — laying on a back, hands along a trunk palms downwards, feet together. Quiet slightly profound breath. Rate slow. Depth of a breath depending on a condition. To repeat 3 4 times.
4. . — laying on a back, hands are bent in elbows under a right angle, feet together. To bend brushes — a breath, to unbend — an exhalation. Rate average. Depth of a breath depending on a condition. To repeat 3-4 times.
5. . — laying on a back, hands are bent in elbows under a right angle, feet together. Simultaneously to bend stops and brushes — a breath, to unbend — an exhalation. Rate average. Depth of a breath depending on a condition. To repeat 3-4 times.
6. . — laying on a back, hands along a trunk palms downwards, feet together. To bend hands in elbow joints, with hand fingers to concern a humeral joint — a breath, to be unbent — an exhalation. Rate average. Depth of a breath depending on a condition. To repeat 3-4 times.
7. . — laying on a back, hands along a trunk palms downwards, feet together. Quiet rhythmical breath. Rate slow. The muscles relaxation, full rest. To repeat 3-4 times.