perinatal psychology : HOW TO WALK, SLEEP, STAND UP, BEND OVER AND STAND PREGNANT
Increasing the tummy even the most ordinary things you have to do in a new way...
You are in the situation — what a wonderful, wonderful time! Waiting time and an extraordinary change. However, sometimes it gives that trouble, but some inconveniences. After all, the average increase in weight of the expectant mother for months of waiting is (normally!) from 9 to 15 pounds. Of course, such a burden you are not a burden, and these pounds do not suddenly come from. And you and you and the body to adapt to his new condition, though now some of the same things you have to do things a little differently.
If you are used to sleep on my back, in the last trimester it is better to abandon this posture. The fact is that in this position the growing fetus exerts pressure on the Vena cava a large stomach. This situation disrupts proper blood circulation in the body — it can increase blood pressure, can appear dizziness, nausea, pain in the lower back.
Why pregnant sleep better on his side. But what? If on the right — decreases the load on the heart, on the left — improves blood circulation in the placenta.
To feel more comfortable in my own bed, use a small pillow — it will help evenly distribute the weight of the body during sleep. Only to put it under his head and between his knees — and you feel that sleep has become more convenient. If torturing cramps at night, place a cushion under the feet — this improves venous blood flow.
If you, despite your growing bump, still working and have a few hours a day to sit there and pay attention to the chair. It needs to be comfortable with a high back. To spin did not fall asleep, under the waist, you can put a flat pillow. So your back doesn't hurt, sit up straight in a chair, tightly pressing his spine to the back. Legs better not be crossed.
Sit down and stand up from my chair too strictly by the rules. You should not pluralise with all her strength, sit quietly, without straining your feet. And getting up, lean hands on the armrests, move the body forward, gently shifting your weight from the chair to his feet. In the course of the working day, every hour be sure to take a break for 10-15 minutes. At this time, slightly take a walk, do a little light exercise. Even sitting at the table, you can do gymnastics, it will strengthen the muscles of the legs, can help prevent varicose veins. Take off your shoes, pull her legs forward. Alternately make slow circular movements of the feet in different directions (4-5 times for each leg).
Now your joints and ligaments soften and relax is be helpful during the birth of a baby. However, this temporary feature of the body can cause (only rough and sharp movements) to a back injury. So your motto is smoothness and accuracy.
It is necessary to lift something from the floor? Use the power of the leg muscles, not back muscles. In the last months of pregnancy try to keep bends to a minimum. Dress up warm and sitting.
In the last trimester of pregnancy Hiking — optimal physical activity for the expectant mother. Leisurely promenade away from the trains the heart and strengthens the muscles of the legs and abdomen, improves blood supply to the lungs. More oxygen in your blood gets more oxygen and the baby.
During the walk do not forget about the shoes — she should be on a low heel with corrugated (so as not to slip) soles.
These simple rules will help you to avoid unwanted health problems. Yes and your good health means good mood.
So in the morning get up from the bed, first roll onto your side, lean on elbow, soak your feet. And only then slowly take the vertical position. Sudden movements you now contraindicated. If the bed is too low, standing up, use a stable object for balance.
Long in one place to stand is not desirable. If forced to do so, select the most comfortable position, and then start alternately to stretch the muscles of the legs and buttocks, shifting weight from one foot to another. Squeeze and relax the toes, roll down with heels on socks. If possible, keep one foot on the hill. This would at least partially relieve pressure on the muscles and spine.