PC muscle contractions to strengthen the pelvic floor achieve greater elasticity of the perineum and prevent incontinence. When we are pregnant, you should do a little exercise whenever they are not sudden impact and fall hazards such as skiing, tennis. We can go walking, hiking, swimming, yoga palates, and prenatal gymnastics. In preparation classes childbirth we also teach breathing techniques and relaxation, helps us to correct positions. Before exercise should have a light snack to provide glucose and sugar to baby it will need and always keep hydrated by drinking water before during and after exercise.
The Kegel exercises are recommended during and after pregnancy. They are to strengthen the pelvic floor is the contraction of the PC muscle to help prevent urine leakage or urinary incontinence and elasticity of the perineum that will help us at the time of delivery. It consists of contracting and relaxing the muscles of the vagina as if urine for 5 seconds, 5-6 series several times a day.
Here are some exercises to strengthen the pelvic often.
To perform these exercises need an object, in this case a ring or a ball that offers resistance and strength and allow us to exercise the pectoral area. Chest exercises and column aro1We sat in a chair and take the ring we put forward we expel the air as we close a little, with a very nice feeling breathing in and out, approximately five repetitions, in addition to focusing on putting the gut.
Shoulders and biceps work:
Exercise with hoop arms and column 2We lift the arms with good back straight. Press or close a hand against each other, but no raise your shoulders. Must be kept in its natural position. Combination of both years:
We put the hoop in front, inhale and exhale up without straining shoulders and so on with the belly well inside. These exercises are very well to tone and prepare for the stretch we will do next.
Mobilize the column:
Chest exercises and column aro3Despite sitting to do so, we will make up for the front contract is not everything. We align the body sticking one leg against the other. We put the ring in front, straight back, keep the arm, and shoulder alignment. We catch the air and expel.