Many times pregnant women due to stress, incorrect posture, or simply the bad habit, do not usually hold a breath according to the needs. Like breaking any habit, it takes time to convince the body to change a routine that has been for years.
When you are relaxed you can start to practice deep breathing, often in the morning, in the afternoon or in the night when you feel sleepy.
To begin the relaxation will lie on a comfortable surface with your knees bent or on your side with a pillow between the knees. Relax the body so that it sinks into the surface where it lies.
Place your hand on your abdomen, close your eyes and pay attention to your breathing. Feel your hands rise as you inhale and fall as you exhale.
Continue to breathe gently while concentrating on your breathing. Focus on to run both actions at the same time. When you complete the exhalation, the abdominal muscles are fully contracted or tight. Practice doing your abdominal movements soft and simple, led by their breathing.
At the beginning, the practice exercises will seem slow and choppy. They will eventually be more fluid. You should try to practice breathing exercises in your daily routine while crossing the street, talk on the phone or whatever when you can. Have patience, and in time you will be breathing this way without thinking about it.
Keep your back straight and put the hands on the knees. Close your eyes to concentrate and feel the movement better. Tilting the head back
Then tilt the head forward, bringing the neck up instead of down the chin.
Return to the starting position and repeat the exercise 5 times in a row.
Now move the head from right to left. Start facing forward and rotate the head without tipping it. Repeat 5 times.
Finally you turn your head and direct the area of the ear upwards. The goal is to stretch the neck. Return to the starting position and repeat the exercise with the other side.
Lie on your back, with your arms extended along the body, legs bent and feet
separated. Arching the back and in contact with the ground to form a small gap at the height of the waist.
Sucking gently lifting the buttocks and the lower part of the back. Keep and hold this position breathing slowly.
Exhale while re-put back on the ground down the vertebrae one by one starting from the neck to the hips.
Lie on your back, with the thighs at the height of the stomach and grab her legs just below the knees. You should not pull the knees to the chest.
Drop legs to the left side gently and without spilling the legs.
Return to the starting position keeping the head, neck, and back on the same axis.
Now let yourself fall on the right side the same way.
You should enjoy the effect of this exercise and also relax the breathing
It is important to take care so as not to suffer strains on their back during the pregnancy and after the birth, because the pregnancy hormones have softened your joints and ligaments.
To reach or lift objects that are at a low level, spread your feet apart, putting one in front of the other and bend your knees. You must bring the object toward you as you straighten your knees and lift up, so you will use the muscles of the thigh to lift, instead of tensing the muscles of your back.
When you move an object, push it, use your legs, not your back and arms.
Never bend your waist with your knees straight, even if it is only a slight fold. The right thing is that you are sitting, squatting, kneeling or with your knees bent while bending forward with the hips.
When getting out of bed, first turn to one side and then use your arms to propel you in and out of the bed.
When you get up or lie down, or when to enter or exit a car, turn your hips, pelvis and back in the same direction, at the same time keeping the back straight.