8 important facts about high blood pressure during pregnancy
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Postpartum gymnastics: physical exercise to tone muscles
The exercises adapted to the postpartum stage of the woman must be carried out in a progressive, controlled way, adapting to the needs and possibilities of each mother.
The Postpartum gymnastics and physical exercise should begin after quarantine, as long as you have the authorization of the gynecologist.
- Kegel exercises. The first exercises that a woman should do after giving birth are those that strengthen and tone the pelvic floor muscles. Vaginal muscles can begin to tone ten days after delivery, especially if there has been an episiotomy.
- ABS. Regaining a firm and flat abdomen requires effort and patience. Abdominal work to strengthen the gut muscles should begin once the tone of the perineal muscles or pelvic floor has been restored. Never before.
- Aerobic exercise. After the quarantine, it is advisable to do gentle exercise. Walking is the best cardiovascular exercise that can be done to begin training after the first month and a half after giving birth. You should start small and build intensity and speed as fitness improves.
- Postpartum gymnastics. It is aimed at toning and strengthening, little by little, the muscles that have suffered the most during pregnancy. Remember, you should not perform abdominal exercises until the perineum has recovered. Wait for your doctor to tell you to start the exercises. You can start with sets of 10 reps.
- Ankle twists:
1. Lie on your back (supine decubitus), with your legs extended, and your feet supported and raised about 30 centimeters (for example on a cushion). Perform wide ankle twists on both sides.
2. Lie on your back (supine position), with your legs extended, and your feet supported and elevated about 12 inches on a cushion. Bend your right leg at the hip and bend your knee as well. With your foot up, do wide ankle twists to both sides, then return to the starting position and continue with your left leg.
- To activate circulation: Walking oxygenates the tissues and activates circulation. Keep your gaze horizontal, avoiding looking up and down. Place your shoulders relaxed and back. Walk briskly keeping your back straight, squeezing your buttocks and tucking your abdomen inward. Walk about 30 minutes a day.
- To tone the arms and abdomen: Work the muscles of the extremities. With your back well aligned, place your hands with your fingers interlocked under your chin. Without taking in air, raise and expand your chest, holding your breath while pulling your elbows as if you wanted to stretch them. Repeat the exercise 5 times.
- To relax the cervicals: Neck and shoulder exercises stretch the pectoral muscles and they relax the cervicals. It can be done sitting or standing. The exercise consists of three stages and each one must be repeated once or twice, alternating the arm or the direction of rotation.
- Open your arms in a cross showing the palms of your hands wide open. Hold the position for 4 seconds.
- Relax your arms and shoulders making a semicircle with your head forward. Perform the exercises 4 times and in all three stages.
1. Abdominal breathing. Breathing exercises can be performed sitting or supine. Inhale, exhale raising and lowering the belly.
2. Chest breathing. Breathing exercises can be performed sitting or supine. Inhale, exhale, mobilizing the thorax and keeping the belly at rest.
You must wait 30 days from delivery to start the perineum reeducation exercises.
1. Lying on your back with your legs extended, and your feet supported and elevated on a cushion, bend your right leg bringing your knee toward your belly, extend your leg up, and rotate your ankle. Go back to the starting position.
2. Lying on your back with your legs semi-bent, take an inspiration and an exhalation. On expiration visualize your vagina and contract, raise the pelvis and hold the elevation for 10 seconds while trying to intensify the contraction of the vagina. After these 10 seconds, return to the normal position.
3. Sitting in a lotus position, lean your back against the wall, place both hands on your knees and force them toward the ground. Start with a set of 25 reps, working your way up to 3 sets.
Marisol New. Editor of our site
You can read more articles similar to Postpartum gymnastics: physical exercise to tone muscles, in the Postpartum On-Site category.
Thigh Gap in 7 DAYs! 10 Min Inner Thigh Workout At Home, Knee Friendly, No Equipment
You just gave birth to a small and cute being, everything is wonderful, but with sleep you do not sit well and you want the old silhouette back. If your old clothes don't want to clothe your body now, don't panic, you're not alone! It is normal that after a pregnancy the old things will no longer fit you. The secret is to know how to dress so that you feel good in your skin until you manage to regain your figure.
One of the best ways to disguise problem areas is to wear long things. To do this, however, it requires a balance between the top and the bottom of the body. Although you are tempted to wear big things, DON'T! You will only accentuate the shapes. You may or may not believe it, but it is possible to wear soft clothes, which will fit well with you and also make you feel comfortable in them.
If you are tired of loose clothing, read the following tricks that will make you a master in disguise.
It strikes a balance between the posterior and the chest
There is a chance that your tummy will not disappear after 10 days after birth, so it is likely that you will have it for a longer period of time. If you are breastfeeding, your bust may be larger than it was before. You can try wearing a longer jacket with chest pockets to create the illusion of a smaller waist.
The t-shirts that come over the hips are very good to balance the difference between waist and bust. Also indicated are the shirts that have a bodice above the waist line or even below the bust because they also give the illusion of a small waist. Also recommended are V-shirts and blouses at the base of the neck because they attract attention to that area, giving the body a symmetrical look.
Try masking your shoulders to create a balance between them and the tummy / hips with the help of stitched blouses on the sleeves. If you are breastfeeding, make your life easier by wearing blouses with buttons or zippers.
Minimizes the size of the posterior
Even when the pregnancy has helped you put on a few extra pounds, you can still wear pants and look gorgeous in them! Start with some pants that have the cut so that it covers the part that bothers you.
Avoid pocket pants or military pants, chances are that they will attract more attention to the areas you want so much to cover. It is also not advisable to wear skirts with very large cracks because there must be that balance between the top and the bottom of the body.
Go to a tailor
The most common complaint of pregnant women or those who have given birth is that certain things come too narrow at one level, and too wide at another. If there are blouses that fit your chest but the sleeves are too long or make you look silly, or if you have found some pants that finally fit but are too long, it is best to call for help to a tailor. It is an extra expense, but if you work in an environment where clothing is required, it will most certainly be worth it. It is much easier to use a tailor than to beat the whole city again in search of new things and accessories, of course there is the chance of finding nothing to your liking.
Babies need things - many things - and you as a mom will have to carry them around the city every time. Unfortunately, most diaper bags are far too expensive. If you want to look like an adult and do not want to spend money on expensive diaper bags, there is still the option to become creative. Any bag with multiple pockets and solid structure can become your new diaper bag. Thus, you could try to find a bag to personalize and at the same time to match your wardrobe, but especially a bag that will make you feel good when you wear it.
Just in case ...
When you and your child go to town together it is best to give up materials such as silk or other delicate materials. Stick to the natural fibers you can wash, dry quickly and especially do not worry if you pour something on them. It is advisable to take a spare blouse in case of possible incidents and wear neutral colors to match the rest of the wardrobe.
What's the correct backpack weight for a child? The American Chiropractic Association (ACA) says that when full, your child's backpack should weigh no more than 10 percent of what she weighs. A too-heavy backpack makes kids bend forward to support its weight on their backs rather than on their shoulders. That can lead to upper-body pain and poor posture.
The ACA also recommends asking these yourself these questions when selecting a backpack:
- Is the backpack the right size? As a rule of thumb, a backpack should be no wider than your child's torso, and never hang more than 4 inches below your child's waist.
- Are the shoulder straps padded? Padding prevents the straps from digging into your child's shoulders.
- Are the shoulder straps adjustable? These help you fit the backpack on your child's body.
- Does it have a padded back? This adds comfort and helps prevent items in the backpack from digging into your child's back (although you'll want to position pointy or bulky objects away from the back area).
- Does it have compartments to keep the contents in place? Using compartments helps you position items in a way that distributes the weight evenly.
Even if you've selected a good quality, right-sized backpack, how your child wears it is also important.
Make sure your child:
- Uses both straps to carry the backpack.
- Has the shoulder straps tightened so the backpack fits her back and doesn't dangle.
- Uses chest, waist, and compression straps if available to distribute the weight more evenly. The National Safety Council (NSC) recommends looking for an ergonomic backpack with these kinds of straps.
Another way to keep backpack weight to a minimum is to pack smartly. The NSC suggests only packing items that are absolutely necessary, with the heaviest items placed closest to the bottom and center of the backpack. Encourage your child to leave everything else at home, in their school locker, or in the classroom.
Rolling backpacks are not recommended by the ACA unless your child cannot carry a backpack. That's because these can clutter corridors and create trip hazards.
Read on for more tips about backpacks and other items you'll need to get your child ready for:
- Grade school
our site News & Analysis is an assessment of recent news designed to cut through the hype and get you what you need to know.
Proper backpacks for kids
Meaning of the name Prisco. Name for boys
Are you pregnant and looking for the ideal name for your baby? Our name finder has thousands of names for boys to help you in this important choice. We highlight the name in the dictionary of meaning of names: Prisco.
Name of a king of Rome. Disclosure as a baptismal name is due to various saints, among them Saint Prisco, Bishop of Capua, or Saint Prisca, a virgin martyred in the 1st century.
January 4 and 18, September 1, October 1
- José Plácido Domingo Embil, lyric singer (tenor and baritone) and Spanish conductor (1941)
Prisco name coloring pages printable for kids
CUTE + UNIQUE RAINBOW BABY NAMES FOR BOYS 2020. Rare Baby Boy Names With Meanings!
What pregnant woman does not dream of having a 'short hour' at the time of delivery and recovering without any complications in the postpartum? We don't have a magic formula, but we are going to tell you a secret: Eating dates helps to have a good delivery.And it is that some studies have found a relationship between the consumption of dates (6 fruits daily), during the last weeks of pregnancy and the reduction in the need for instruments or induction in labor, with an increase in the number of spontaneous natural births among date consumers.
Additionally, it has been observed that they can facilitate and shorten the duration of the expulsive, although not significantly, requiring more studies to confirm the relationship of dates with these interesting effects.
The dates They stand out for their content in fiber, magnesium, potassium and vitamin B1 (niacin). In general, and given their sugar content (more than 70g per 100g of edible portion of dates), dates provide a lot of energy. Its fat content is practically nil, while the protein content is somewhat higher but also irrelevant.
It is true that the amount of sugars in dates is a negative point to take into account, but their content in other nutrients makes them a snack that we should not discard 100%, as long as it is consumed in moderation, although it should be discarded in fully in cases where there are signs or precedents of gestational diabetes.
The dates they are more than interesting due to their fiber content. During pregnancy, fiber intake through the diet is often problematic. Fiber is one of the nutrients that, although it does not provide energy or is essential for any metabolic reaction, it is vital for the proper functioning of the body, specifically the gastrointestinal tract.
In pregnancy, due to the pressure that the fetus exerts on the intestine, it is very common for women to suffer constipation and need a better supply of fiber. Dates, in moderation, are a source of fiber in these cases.
Of its mineral content, it is worth highlighting potassium and magnesium, minerals involved in the normal functioning of the nervous system, so their contribution ensures the correct development of the fetus's brain during pregnancy. In addition, potassium is related to the functioning of the muscles, so a good contribution can protect against some of the muscular discomforts typical of the last trimester.
Iron is another of the minerals of great need during pregnancy, given the increase in blood volume, and, although in not so high amounts, it is present in dates. However, as it is not heme iron, it is difficult to absorb. They also contain small amounts of zinc and phosphorus.
Additionally, they are rich in niacin, which is also related to the normal functioning of the nervous system, and other B vitamins, such as riboflavin, thiamine and vitamin B6.
Although dates are interesting nutritionally, their consumption should be controlled and in moderation during pregnancy, given their high content of simple sugars.
Dates are the fruits of an arboreal plant of the Phoenix dactylifera species, known as the date palm or royal palm. Due to the nutritional properties of its fruits, and despite the fact that the palm tree is not a tree as such, the Arabs, Greeks, Hebrews and Egyptians called it their 'tree of life'.
The Phoenicians went even further, and they knew it as 'the tree of God', since a handful of dates allowed them to survive on their travels through the desert. Although dates originally come from the African and Asian continents, they are one of the foods that accompanied the sailors on their trips to America, making a place for themselves on that continent as well.
Despite their wrinkled appearance, similar to that of raisins, dates are not dried fruits, but, since the royal palm is typical in warm environments, the date is left to dry in the sun on the same tree, being collected when the consistency is appropriate.
Originally, dates ripen in autumn and those that are ripe are picked every day, leaving the rest. However, today, it is more common to cut the whole pommel and leave it to ripen in an airy and dry place. In addition, with the advances that exist, it is possible to find them at any time of the year.
To introduce them into your pregnant diet, you can take them dry for a mid-morning or afternoon snack; also as a dessert after lunch or dinner. And a third option is to include them in some of your star dishes, such as a cake, a sponge cake, an ice cream or a yogurt, or as another food in your salads. You dare?
You can read more articles similar to Eating dates helps pregnant women have a better delivery, in the Diet category - menus on site.