The back is subject to major changes and major stresses during pregnancy. On the one hand, and rapid weight gain that occurs during gestation. On the other uterine growth, that pushes forward the spine. If you have not exercised regularly before the pregnancy it may be that the muscles of your back. The abdominal area is weakened causing pain in the lower back during the last trimester of gestation.
We propose a few exercises of stretching of back to correct the position and to strengthen the muscles. Pelvic Swing: Lying on a mat or carpet, the air expands as you push you are lower back to the floor, then inhale and relax your back. Repeat this exercise several times.
This balancing can also be performed standing up, pushing the lower back against the wall while exhaling the air. In addition, from the 4th or 5th month, this exercise can only be done on foot, because it is not advisable to lie on your back because the weight of the uterus presses blood vessels, making blood circulation difficult and can cause hypotension and dizziness.
Lying on the floor or on a mat with knees bent and the soles of the feet well supported, elevates the hips in a gentle and rhythmic way, while contracting the gluts: This exercise is very useful throughout pregnancy, because it decreases the pressure of the uterus on the spine.
It consists of acquiring the position catches with the back relaxed without it sinking to the ground. Then he arches his back tightening his abdomen and buttocks and drops his head forward. Relax your back and raise your head until you get the starting position.
It is important to include a daily stretching plan assign them a specific time of the day, before bedtime, or early in the morning or just before eating creating a habit is critical to make the exercises effective.