As we saw in the article 7 tips to avoid prenatal stress, exercise is a great relaxant during pregnancy. We already know that we must avoid bad stress and know how to channel the stress that we cannot avoid so that the pregnancy develops in a favorable way. Let's see what are the exercises to relax during pregnancy that we can do.
Stress during pregnancy
We have already seen in the article 7 tips to avoid prenatal stress the damages that stress has in pregnancy, both for the mother and the baby. So that we do not have any problems and that the entire pregnancy process runs its course as well as possible, we must dedicate one or more moments a day just to relax. There are no excuses to feel better and help our baby to form correctly.
We notice that we have anxiety and stress in our body through muscle aches, palpitations, headache and neck pain… Are the most common symptoms but there are many more depending on the degree. The ideal is not to wait for symptoms, if not to learn to take a few minutes a day for ourselves and get in touch with our body. Symptoms do not stop being called to attention that something happens, if we do not listen to them they will get worse. Take care of your body because it will be the only one you have.
Relaxation during pregnancy
We can achieve relaxation in many ways, but in this article we are going to focus on the exercises. You already know that exercise is very good to release tension and to secrete the pleasure hormone. They are easy to do and will not take you long. There are no excuses! It will also help you relieve the discomforts of pregnancy.
Put on comfortable clothes to do the exercises and choose a place where no one will bother you.
Breathing exercises
The main relaxation exercises during pregnancy are breathing exercises. Good breathing is very important to oxygenate our entire body (and also the baby), to focus our attention on a point and to calm the mind. Above all, it is very important during the first trimester so that the pregnancy is consolidated. Improve your mental and physical state, and they will also help us at the time of delivery.
There are two types of breaths: thoracic and diaphragmatic. From we automatically breathe thoracic that helps us to live, but the diaphragmatic breathing is what allows us to relax. You can lie down or sit down, although for beginners it is advisable to lie down. Take slow, deep breaths. Put one hand on your abdomen and the other on your lungs. Breathe in slowly, the hand on your abdomen will rise but the hand on your lungs will not. Make it a natural, soft breath, without forcing. Depending on the time of pregnancy we are, we can take longer or shorter breaths.
Your midwife will explain the breathing exercises typical of prepartum classes.
Yoga for pregnant women
Yoga is very suitable for pregnant women since it is a low impact exercise. It is much more effective than walking and it is beneficial for both mother and baby, and it will also help you at the time of delivery.
Lets better sleep, relaxes, reduces lumbar painIt is unique to pregnant women and helps reduce the likelihood of cesarean delivery. You must perform appropriate postures for pregnant women, since not all are. If you go to prenatal yoga they will tell you which ones are safe to do.
Meditation in pregnancy
If we combine yoga with meditation, we have the perfect combo. Meditation makes us have a mental and emotional balance, that we are more in contact with ourselves, reduces stress and anxiety, and it helps you keep calm. It only takes a few minutes a day and be consistent so that the benefits can be noticed.
Lying in a place where you will not be disturbed, close your eyes and focus on your breathing. If a thought comes to you, let it go just like it came, don't pay attention to it. Stay focused on your breathing, which will become more natural and relaxed. At first it can be complicated, we do not know how to keep a quiet mind. We have a constant internal dialogue that does not allow us to disconnect. With meditation you will be able to stop this dialogue and relax anywhere.
A hike
A good walk will make you sleep better, and it has all the benefits of light exercise. For this, you have to leave the house but you can take advantage of it if you have to do an errand not far away to take advantage and walk.
Because remember ... whatever you feel during pregnancy the baby feels it too. Teach him to feel relaxed.