The second trimester is the most calm and safe time for the expectant mother. If health allows, then you need to move especially actively during this period.
1. Sit on the sciatic bones (not on a soft spot, namely on the bones!). Shins crossed, back straight, shoulders down, arms bent at the elbows and arms apart.
2. While inhaling, point your palms up: a right angle (90 degrees) should form between your wrist and forearm. Arms and shoulders remain motionless.
3. As you exhale, begin to rotate your wrists away from you. The fingers are straight, the muscles are tense.
4. Squeeze your fists (thumbs inside) and start with maximum amplitude to rotate them in different directions. Series: 10-15 repetitions.
1. Get on your knees or on all fours. Step forward with your right foot (in a lunge) and slightly move your knee to the right. The back is straight, shoulders are lowered, the left palm rests on the lower back.
2. While exhaling, holding the lower back, gently direct the pelvis forward and down. Lock in a position in which you feel comfortable, and freeze in it for a few seconds.
3. On exhalation, carefully returning to the starting position, continue to move further back, spreading your arms to the sides (to maintain balance) and straightening the right knee as far as possible. Lock in a comfortable position and pull the body forward a little. Series: 5-7 exercises on each leg.
2 more sets of exercises
1. The feet together or at a width of 10 cm, the knees are straight, the hips are tense, the shoulders are straight and down, hands are on the hips.
2. Without bending, bend your left leg at the knee and pull it up, holding it with your left hand. Now even out your breath and lock in position for a few seconds.
3. On exhalation, without turning the body, gently move the thigh to the side, trying to keep the knee at the same level. Feel the muscles and ligaments of the inner thigh softly stretch. Lock the position for a few seconds. Series: 5-7 exercises on each leg.
Relaxation of the lower back.
1. Sit on the floor so that the main weight falls on the ischial bones. The back is straight, the legs are bent at the knees, the feet are wider than the hips and fit snugly on the floor, arms are straightened, palms are on the floor between the legs.
2. Take a breath and stretch your body up. Holding your legs in their original position, try to roll forward on the ischial bones. With proper movement, you will definitely feel how the inguinal ligaments and lumbar muscles are stretched.
3. As you exhale, roll back. Round your spine, lower your chin and try to stretch your oblique muscles as far as possible. With proper movement, you will feel relaxation in your back and groin. Series: 8-10 full “rolls”.