Gymnastics that gives well-being in 9 months
Gymnastics over 9 months helps to loosen the joints, tone the muscles and improve circulation. Certain physical exercises also serve to prevent normal disorders due to changes in the body: the weight of the belly changes the posture, with sudden aches and pains, avoiding them with the right training.
Some exercises to do
To avoid back pain in the first 3 months perform retroversion. Lie down on your stomach, then bend your legs with the soles of your feet on the ground. You will see that the part of the pelvis remains glued to the ground. Breathe deeply and while exhaling let your back, including the lumbar part, adhere well to the ground. Stay like this for a few seconds, then inhale back into your physiological position. Replicate this 20 times.
From the 3rd month onwards. It's very important not to stay on your stomach for long. The retroversion of the pelvis can be performed like a cat. The exercise will tone the abdominal muscles and on the other hand will stretch the lumbar area. How to do the exercise? By positioning yourself in the quadruped and inspiring you will contract your abdominals and form a hump. Then hold your breath for a few seconds. Then, arch your back on the opposite side. Do this 20 times.
To avoid groin pain 1. Sitting on the ground, assume the so-called butterfly position with the soles of your feet together and your back straight. Then take the ankles, place the elbows at the knees, applying light pressure downwards for about 20 seconds, then release. Do this 3/4 times.
To avoid groin pain 2. Then, with legs apart and feet rotating outside, squat with your heels firmly on the ground. Put your hands together in prayer, rest your elbows on the inside of your knees and apply light pressure outwards for 20 seconds, then release. Do this 2/3 times.
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