pregnancydirect Session During Pregnancy is a course that prepares pregnant women for the birth marathon. The lessons are structured with the same natural rhythm: an intensive phase is followed by a recovery and relaxation phase, on the same principle as a contraction followed by a break. It is music that repeats itself and teaches participants the tricks of nature: the longer and more difficult the childbirth, the more the mother-to-be will be able to use the space and time to recover and cope with the contraction. next.
The lessons are creative and diverse just like the female nature. They alternate various styles: in addition to using the free body in a classic way, variations of exercises are offered with gymnastic ball, very good for supporting the weight of the belly and relieving leg pain, or with scarf, used especially for heated self-massage, to activate circulation and drain fluids, in addition to being used for stretching and toning.
Last but not least, women will learn to breathe! Unlike physiological breathing, we learn the breath from birth (apana vent in yoga). This breathing, synchronized with the tonic movements of the exercises, teaches and prepares the mother for the expulsion phase, in a playful but effective spirit.
The MF pregnancy training exercises are particularly focused on mobility, pelvic opening and on a fundamental muscle: the perineum, muscle of intimacy and femininity, which absorbs and retains all the deepest emotions. Connecting to this muscle means understanding and improving your being, in preparation for the admirable mission of motherhood.
Mothers who are preparing for a planned Caesarean section will particularly benefit from this course as they arrive at the finish line more conscious and in better shape.
Pregnancy can in some cases cause the separation of the rectus abdominis muscles - also called abdominal diastasis - which occurs when the rectus abdominis on both left and right sides deviate from the midline of the body. The separation of these muscles is due to the weight of the child exerted on the abdominal wall, but also to the new hormonal balance which favors the thinning of the connective tissue (white line).
This separation can occur in the last trimester of pregnancy and is even more problematic after childbirth, when the abdominals are weakened.
Diastasis reduces the efficiency with which the abdominal muscles exert their stabilizing action on the trunk. It can make pain and instability in the back and pelvis worse. Its appearance during a previous pregnancy increases the likelihood of recurrence and potentially its severity during a subsequent pregnancy.
During the pregnancydirect lessons we take into account the conditions of each mother. The due date is particularly considered in order to perform the most appropriate and effective exercises possible.
Check with a simple test
This simple test, which you can do on your own, will help you figure out if there has been an abdominal muscle gap and how much it is.
Lie on your back with your knees bent and the soles of your feet flat on the floor
Place one hand behind your head and the other on your stomach, with your fingers on the midline of your body and parallel to the waistline, above the navel
With abs relaxed, lightly press your fingers against the abdominal wall
Lift your head and shoulders off the floor, with a crunch, making sure the chest is as close to the hips as possible
Move your fingers to the left and right sides, trying the walls of the right abdomen
To perform this test correctly, several precautions must be taken. For example, when you lift your head and shoulders by contracting the abdominal muscles, make sure not to force on the neck by avoiding bringing the chin closer to the sternum but on the contrary, keep a distance of at least a fist between your chin and sternum. The contraction should be designed to bring the rib cage close to the hip. When done correctly, the more the contraction increases and the more we see a reduction in the “hole”.
How to tell if there is a gap in the abdominal wall
Even if you have felt the “void” between your abs, don't panic! It is normal that a few weeks after birth, the connective tissue (white line) is a little relaxed. Day after day, we slowly recover the density and elasticity of before, and the little "hole" will become less and less deep and decrease by performing the appropriate and adapted exercises,
separation exceeds 2-3 fingers
it does not decrease despite a greater contraction of the abdominals
a small growth appears
it is then probably a separation of the abdominal muscles. It is imperative to take the necessary precautions when exercising, with an appropriate routine and after obtaining the consent of your doctor.
Movements to avoid
It is recommended to avoid all movements that strain the rectus abdominis, such as stretching exercises or other movements that take place during normal activities of daily living and which may extend the abdominal wall.
Rotational movements of the bust
Lie on your back on the fitball
All the traditional abdominal exercises that work your shallower abdomen and oblique crunches
Lift and carry heavy objects
Violent cough attacks
If immediately after pregnancy you have an allergic attack, the flu or a cold, it is recommended, before coughing, to put your hands on the stomach and, while coughing, to keep it compact, pressing the hands on the center of the stomach. abdomen, as if you wanted to join the two vertical abdominals. The objective of this maneuver is to avoid a worsening of the situation.
Where to start, what exercises
How to get back to the shape we had before pregnancy? اعراض الحمل الاكيدة First of all, we believe that it is important to start with exercises that aim to tone the muscle crossing the abdomen, the deepest abdominal muscle, which ensures the retention of the viscera. We will therefore have in the repertoire of exercises related to breathing that aim to compress the abdomen, bringing it as close as possible to the spine, giving the effect of an abdomen that implodes inwards and then withdraws. .
After restoring the tone and elasticity of this muscle, you can proceed to exercises which should include the more superficial abdominal muscles like the rectus abdominis muscles.
At first you can use an elastic band to help bring the uprights together during the contraction phase as you do a 'crunch', making sure your stomach is flat when you reach the peak of maximum intensity. It will not be particularly difficult if we have carried out the first lessons carefully and after gaining great control over the obliques. Breathing also plays an important role and you should combine it harmoniously with the contraction and relaxation phases to get the maximum benefit from your exercises.
In the meantime, we will continue to monitor the improvement of the rectus abdominis muscles. When we are ready, we can proceed in our routine by also including all the other abdominals to feel great once again!