{"id":1533,"date":"2025-10-13T17:29:14","date_gmt":"2025-10-13T14:29:14","guid":{"rendered":"https:\/\/tribodystudio.gr\/?p=1533"},"modified":"2025-10-21T08:12:03","modified_gmt":"2025-10-21T05:12:03","slug":"egkymosyni-kai-ekgymnasi","status":"publish","type":"post","link":"https:\/\/tribodystudio.gr\/en\/egkymosyni-kai-ekgymnasi\/","title":{"rendered":"Pregnancy and Exercise"},"content":{"rendered":"
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The body undergoes major changes<\/u> during pregnancy, mainly to create the best possible environment for the developing baby.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Specifically:<\/p>

  1. the heart enlarges<\/u> and beats<\/u> a little faster<\/u><\/li>
  2. the ligaments lengthen and relax<\/u>, allowing the pelvis to \u201copen\u201d<\/li>
  3. the breasts and the uterus enlarge<\/u> as the baby grows<\/li>
  4. the body shape changes and<\/u>, by extension, posture changes<\/li>
  5. the abdominal muscles \u201cstretch\u201d<\/u> and often separate<\/li>
  6. at the same time, as the belly gets heavier, the muscles<\/u> and ligaments of the back are strained<\/u><\/li>
  7. mild shortness of breath (wheezing)<\/u> is observed<\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t
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    B.<\/strong> Without a doubt, exercise<\/u> during pregnancy\u2014aim for 3 times per week\u2014:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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    1. improves energy levels<\/u> as well as how a woman looks and feels<\/li>
    2. strengthens the muscles<\/u> that tire the most (back, legs, pelvic floor, abdominals) and supports proper posture<\/u><\/li>
    3. makes the body more flexible<\/u><\/li>
    4. increases endurance<\/u><\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t
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      C. However, it is advisable to consult your doctor before starting exercise, especially if you have:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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      1. High blood pressure<\/li>
      2. Diabetes<\/li>
      3. Heart problems<\/li>
      4. Respiratory problems<\/li>
      5. Multiple pregnancy (twins \u2013 triplets)<\/li>
      6. Bleeding<\/li>
      7. Previous miscarriages<\/li>
      8. Previous preterm birth<\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t
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        REMEMBER!<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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        • It\u2019s best to avoid exercising if:<\/strong><\/li><\/ul>
            1. you just ate<\/li>
            2. you feel unwell<\/li>
            3. you have a fever<\/li><\/ol><\/li><\/ol>
              • Also, when you exercise:<\/strong><\/li><\/ul>
                  1. do not push yourself to exhaustion or into uncomfortable positions<\/li>
                  2. do not compete with the person next to you<\/li>
                  3. listen to your body and do what\u2019s right for you<\/li>
                  4. reduce intensity if it\u2019s hot and humid<\/li><\/ol><\/li><\/ol>
                    • Finally, stop if:<\/strong><\/li><\/ul>
                        1. you feel pain<\/li>
                        2. you feel dizzy<\/li>
                        3. you get overheated<\/li>
                        4. you have bleeding<\/li><\/ol><\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t
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                          Breathing techniques for childbirth<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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                          The following description of the stages of birth highlights the vital importance of deep relaxation, breathing techniques, and visualization. \u201cCandle\u201d and \u201cfeather\u201d breaths emphasize the importance of lengthening the exhale and help you stay calm at a time when it\u2019s easy to lose control.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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                          Relaxation: First Stage of Labor<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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                          Your main focus in the first stage of labor should be relaxation, while ideokinesis (using mental imagery) will help your breathing process.<\/p>

                          • Focus on the exhale during a contraction, aiming for a long exhale through a soft mouth.<\/li>
                          • \u00a0 Imagine you are inhaling a soothing, natural pain reliever from your surroundings, sending it to the painful area, and then mentally exhaling the discomfort.<\/li>
                          • Although you should listen to your body during labor, at this stage you may need to do something that doesn\u2019t feel \u201cnatural.\u201d<\/li>
                          • At the end of the 1st stage, as contractions intensify, you may feel like inhaling when the pain begins. What you actually need to do is exhale!<\/li>
                          • Also try to breathe as deeply as you can.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t
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                            Feather breathing<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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                            You may find that as contractions intensify, you need to breathe less deeply at the peak of each contraction. Imagine a feather in your palm and that you move it slightly with each exhale.<\/p>

                            • As you feel the contraction and exhale, think of a wave of relaxation passing through the muscles of your shoulders, sternum, abdomen, pelvic floor, and legs.<\/li>
                            • \u00a0Between contractions, take a few deep, refreshing breaths and remember: you\u2019re one contraction closer to meeting your baby! Don\u2019t hold or rush your breath and try not to panic. A calm mouth and lips will support the process. The tighter the lips, the tighter the pelvic floor; the softer they are, the more that area relaxes.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t
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                              Candle breathing: transition period<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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                              For some women there is a transition period at the end of the 1st stage, when the cervix is not yet fully dilated. It\u2019s important at this time to control the urge to push, and short \u201ccandle\u201d exhales can help.<\/p>

                              • Imagine the fingers of one hand are small lit candles on your child\u2019s birthday cake.<\/li>
                              • When you feel the urge to push, exhale sharply, blowing out the flames one by one. Mentally use the words \u201cI\u2013won\u2019t\u2013push \u2026 I\u2013won\u2019t\u2013push\u201d (a short exhale on each syllable, short inhale in between, and a long exhale on the last syllable).<\/li>
                              • During the 2nd stage of labor, the urges to push become stronger and more frequent, and you should listen carefully to your body. As you feel the urge, inhale, hold the breath, and exhale slowly and lengthily as your body guides your baby downward.<\/li>
                              • \u00a0Between urges, keep your breathing and mouth relaxed so that the pelvic floor stays relaxed. Think that each breath brings you closer to your baby.<\/li>
                              • \u00a0Between contractions, take deep, refreshing breaths that help you cope with the next contraction. Remember to be in a comfortable position that suits you and supports your baby\u2019s passage into our world.<\/li>
                              • Your body should remain calm and \u201copen\u201d; listen to what it asks for, and keep your lips and jaw relaxed without rushing your breath.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t
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                                The baby's arrival<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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                                When you reach this point, it\u2019s best to follow your midwife\u2019s and doctor\u2019s guidance. Just before the baby is born, you may be asked to take short breaths. The uterus will push the baby out regardless, but you can assist. Your focus should be: \u201cThe inhale matters less than the exhale\u2014keep it calm and focused.\u201d<\/p>

                                • \u00a0Once you hold your baby, the hard work of birth is over for you\u2014though not for the midwife, who will still need to deliver the placenta. You may be asked to push again and you might feel contractions, but they will seem insignificant compared to the life you\u2019re holding in your arms!<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"

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