1. LECTURE № 5 GYMNASTICS FOR PREGNANT WOMEN Dr. Nagayeva S. Dr. Nagayeva S.

2. The complex of gymnastic exercises has as it object series mode training of muscular groups of the organism accepting active participation during the labor. The complex of gymnastic exercises has as it object series mode training of muscular groups of the organism accepting active participation during the labor. Mandatory is possession of full breath and an establishment the control over breath. Mandatory is possession of full breath and an establishment the control over breath.

3. GYMNASTIC‘S INFLUENCE ON ORGANISM OF PREGNANT WOMAN Regular exercise of gymnastics raises physical opportunities and psycho-emotional stability female’s organism, improves activity of cardiovascular, respiratory and nervous systems, positively influences on metabolism,therefore mother and its future child has been providing with enough of oxygen.

4. WHAT TO BEGIN FROM ? WHAT TO BEGIN FROM ? Before doing exercises, the woman should pass necessarily medical survey to learn about possible contra- indications to physical activities and to define the physical level. Before doing exercises, the woman should pass necessarily medical survey to learn about possible contra- indications to physical activities and to define the physical level. Contra-indications to employment can be the general and special … Contra-indications to employment can be the general and special …

5. GENERAL CONTRA- INDICATIONS Sharp disease a Sharp disease a Acute condition of chronically disease Acute condition of chronically disease Functional decompensation of any systems of an organism Functional decompensation of any systems of an organism General grave state General grave state

6. SPECIAL CONTRA-INDICATIONS Toxicosis Toxicosis Habitual miscarrying of pregnancy Habitual miscarrying of pregnancy The large number of abortions The large number of abortions All cases of the uterine bleedings All cases of the uterine bleedings Threatened miscarriage Threatened miscarriage Multiple pregnancy Multiple pregnancy Hydramnion Hydramnion Cord entanglement Cord entanglement congenital anomalies of a fetus congenital anomalies of a fetus Placental presentation or low arrangement of placenta. Placental presentation or low arrangement of placenta.

7. EXERCISES WHICH ARE NOT RECOMMENDED TO DO WHEN YOU ARE PREGNANT Instep of both lower extremities Instep of both lower extremities Abrupt junction form lying position to sitting position Abrupt junction form lying position to sitting position Jerky inclination of the trunk Jerky inclination of the trunk Jerky bowing of the trunk Jerky bowing of the trunk

8. GENERAL FOUNDATIONS OF TRAINING DURING PREGNANCY Regularity - realize trainings 3-4 times a week (in 1,5-2 hours after a breakfast). Regularity - realize trainings 3-4 times a week (in 1,5-2 hours after a breakfast). The control of pulse - on average up to 135 bit/min. The control of pulse - on average up to 135 bit/min. The control of breath - spends " the spoken test ", it's mean that you should talk easy during exercises. The control of breath - spends " the spoken test ", it's mean that you should talk easy during exercises. Intensive work - no more than 15 minutes activity - training should not begin suddenly and suddenly come to the end. Intensive work - no more than 15 minutes activity - training should not begin suddenly and suddenly come to the end.

9. EXERCISES FOR STRENGTHENING MUSCLES OF THE BACK AND THE ABDOMEN You should watch on bearing, for prevention of pains in a back and strengthening of belly muscles. You should watch on bearing, for prevention of pains in a back and strengthening of belly muscles. To check up correctness of the bearing, it is necessary to stand before a large mirror, straighten shoulders and back, so that to get balanced weight with fetus. The basic loading should fall on a hip, a buttock and abdomen. To check up correctness of the bearing, it is necessary to stand before a large mirror, straighten shoulders and back, so that to get balanced weight with fetus. The basic loading should fall on a hip, a buttock and abdomen.

10. EXERCISES FOR STRENGTHENING MUSCLES OF THE BACK AND OF THE ABDOMIMEN. " Tailors pose " strengthens a back, gives greater mobility to hip joints, improves blood supply of the bottom half of body. " Tailors pose " strengthens a back, gives greater mobility to hip joints, improves blood supply of the bottom half of body. It is necessary to sit down on straight surface, move apart bended in knee joint legs, so that they can touch with foot one another. It is necessary to sit down on straight surface, move apart bended in knee joint legs, so that they can touch with foot one another. It is important to keep a direct back. It is important to keep a direct back. First time for simplification of exercise, you can put a pillow under each hip, or to lean on the wall. First time for simplification of exercise, you can put a pillow under each hip, or to lean on the wall.

11. EXERCISE FOR STRENGTHENING MUSCLES OF THE PELVIC FLOOR At pregnancy the muscles supported an intestines, a bladder and a uterus are worn out and weaken. At pregnancy the muscles supported an intestines, a bladder and a uterus are worn out and weaken. It is necessary for their strengthening to carry out following exercise 3-4 times a day. It is necessary for their strengthening to carry out following exercise 3-4 times a day. Laying on a back with bended knees, digging heels in a floor. Slightly to strain, as though keeping urination. Then strain more strongly as if you try to pull something in yourselves. Continue rhythmically: a pressure - a pause, a greater pressure - a pause, a maximum of a pressure - a stop. Laying on a back with bended knees, digging heels in a floor. Slightly to strain, as though keeping urination. Then strain more strongly as if you try to pull something in yourselves. Continue rhythmically: a pressure - a pause, a greater pressure - a pause, a maximum of a pressure - a stop. Repeat 10 times. Repeat 10 times.

12. EXERCISES FOR STRENGTHENING LIGAMENTOUS APPARATUS OF THE BASIN To achievement of greater mobility of a basin (that will be useful during childbirth) and strengthening of belly muscles, you should carry out such exercise: To achievement of greater mobility of a basin (that will be useful during childbirth) and strengthening of belly muscles, you should carry out such exercise: Go down on all fours. Make sure, that you back is a straight line (at the beginning it is better to use a mirror). Go down on all fours. Make sure, that you back is a straight line (at the beginning it is better to use a mirror). Then pull in an abdomen, to strain buttocks muscles and easily move a basin forward, simultaneously having made an exhalation. The back should be curved at the same time. Hold out in such pose some seconds, then inhale and return to the starting position. Then pull in an abdomen, to strain buttocks muscles and easily move a basin forward, simultaneously having made an exhalation. The back should be curved at the same time. Hold out in such pose some seconds, then inhale and return to the starting position. Repeat 5 times. Repeat 5 times.

13. EXERCISES FOR STRENGTHENING LIGAMENTOUS APPARATUS OF THE BASIN Curtsy gives greater flexibility to joints of pelvic girdle and strengthen back and femoral muscles. Curtsy gives greater flexibility to joints of pelvic girdle and strengthen back and femoral muscles. Curtsy remove loading from a back. Firstly during exercises it is possible to lean on a chair, and put under heels the rolled rug. Curtsy remove loading from a back. Firstly during exercises it is possible to lean on a chair, and put under heels the rolled rug. You should get up slowly so as giddiness hasn't begun. You should get up slowly so as giddiness hasn't begun.

14. CONCLUSION REMEMBER, THAT THE FIRST TRIMESTER (UP TO 16WEEEK) IS A TIME OF LAYING OF ALL BODIES AND SYSTEMS OF THE FETUS.IN THIS TIME PLACENTA HAS BEEN FORMING. AT THE SAME TIME FETAL COMMUNICATION WITH THE FEMALE ORGANISM VERY WEAK. REMEMBER, THAT THE FIRST TRIMESTER (UP TO 16WEEEK) IS A TIME OF LAYING OF ALL BODIES AND SYSTEMS OF THE FETUS.IN THIS TIME PLACENTA HAS BEEN FORMING. AT THE SAME TIME FETAL COMMUNICATION WITH THE FEMALE ORGANISM VERY WEAK. THEREFORE AT THE FIRST TRIMESTER IT IS RECOMMENDED TO PRACTISE RESPIRATORY GYMNASTICS. THEREFORE AT THE FIRST TRIMESTER IT IS RECOMMENDED TO PRACTISE RESPIRATORY GYMNASTICS. FROM 16WEEKS IT IS ALREADY POSSIBLE TO START PHYSICAL EXERCISES, PREVIOSLY CONSULTED WITH DOCTOR. FROM 16WEEKS IT IS ALREADY POSSIBLE TO START PHYSICAL EXERCISES, PREVIOSLY CONSULTED WITH DOCTOR.