How to Have a Good Posture in Pregnancy?

Tips to get a correct posture while you are pregnant.

Follow the advice of Maria Mendes Larsen, certified teacher and a member of the Body Control Pilates Association, in the United Kingdom, and Pilates Body Europe partner of Gordon Thomson.

1-Exercise the muscles of the stomach and of the perineum, without contracting the lumbar and the glutes

What to do: put the belly in and contract the muscles of the perineum.

How-to: tense your muscles between the vagina and the anus. Are they responsible for sustaining the bladder, rectum and the uterus. On contraction, visualize the muscles between the coccyx and the pubis up. Imagine a «elevator» rising from the «floor», the perineum, the «first floor», in the pubic bone; Next, the «second floor», between the pubic bone and the navel; and finally to the «third floor», the navel. The also called Kegel exercises aim to keep this contraction 10 times for 10 seconds. The tenth should be as strong as the first.

For serving: protects the lumbar region, helps align the spine, avoids problems such as urinary incontinence or sexual dysfunctions. Prepares also the body for childbirth.

2-be aware of your posture in the small everyday tasks

What to do: Observe and enumerate itself which are incorrect movements which adopts instinctively in everyday life, as they may cause you a big malaise.

How-to: Contract the abdominal muscles and of the perineum, always open the chest to prevent the shoulders stay rotated forward and make sure that your knees are loose when walking or standing. Avoid the push-ups in front of a general form, for example, when you fold to empty the washing machine. To tighten the shoelaces, put them on a bench and always in your field of vision.

3-learn how to be in a sitting position, without sacrificing the correct posture of the column.

What to do: adjust the column against the backrest of the Chair and, if necessary, use a maternity denim trousers. Your legs should Flex to 90 degrees, i.e. with the knees at the same level as your hips. If necessary, also use a bank to elevate your feet. The back of the knees should not touch the Chair, in order to allow for the blood circulation of the legs, as in pregnancy the blood more hardly.

4-Has some simple but essential care, in standing position

What to do: when you walk the walk, feel the body comfortable, high backs and long column, in order to maintain a proper intervertebral space. Let your arms loose at the side of the trunk. Another important tip is to ensure that puts your heel on the floor while walking on foot.

5-Keep the mobile body and with all the energy, contrary to the sedentary lifestyle

What to do: stretch the body, lounge, move around, have you massajem the back. It is important to avoid having a sedentary lifestyle also throughout the pregnancy. The body needs to fight some typical discomforts of this new phase of a woman’s life.

6-Rest your back whenever you are standing for some time

What to do: lay a column to a wall with his legs slightly apart and fletidas the width of the hips. You can also put the legs into the air, relax your shoulders and neck, resting up against a wall and feel the position of the basin. Whenever possible, place of legs extended to the air with the help of a pillow or wall. Gently massage your feet and legs.

Text: Ana Margarida Marques

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