Coxofemoral Joint Flexibility (Gluteus and Piriformis)
Exercise to increase flexibility and improve the mobility of the pyramidal and gluteal muscles.
Muscular Training: Bridge Exercise in inestability (Gluteus + Perineum)
This exercise is one of the most important ones that will be carried out from the first to the third trimester: The bridge. Remember that in pregnancy the contraction must always be isotonic, never isometric.
Muscular Training: Bridge Exercise (Gluteus + Perineum)
Bridge exercise to work on the synergy between the lower limb muscles, the core muscles and the pelvic floor muscles. This type of exercise is a basic introduction to physical activity in the postpartum period.
Coxo Femoral and Sacroiliac Mobilization (ante and retroversion)
Exercise to improve the mobility of the sacro-iliac and coxo-femoral joint, in an anterior and retro-version movement. This exercise profile is indicated to be performed in the initial part of the session and aims to improve mobility.
Coxo Femoral and Sacroiliac Mobilization (Internal rotation)
Exercise to improve the mobility of the sacro-iliac and coxo-femoral joint, in an internal rotation movement. This exercise profile is indicated to be performed in the initial part of the session and aims to improve the mobility.
Coxo Femoral and Sacroiliac Mobilization (External rotation)
Exercise to improve the mobility of the sacro-iliac and coxo-femoral joint, in an external rotation movement. This exercise profile is indicated to be performed in the initial part of the session, and aims to improve mobility.
Low Back spine mobilization
Exercise to be performed at the beginning of the exercise session. In many cases of pregnant women who have lower back pain, this exercise frees them up and allows them to start doing the rest of the exercises in the session.
Pelvic Swing and Sacroiliac Mobilization
After the pelvic tilt exercise, it is possible to have a single leg contraction exercise. First contract the pelvic floor and then perform the isotonic contraction. Isometric contraction should be avoided in muscle work for pregnant women.
Pelvic swing in lay down position
This is the basic starting position. The pregnant woman should develop a contraction of the pelvic floor muscles during the work, but should not maintain a continuous contraction.
Bulgarian bag squat
Deep weighted squat exercise. Exercise is performed bilaterally. The loads can be increased progressively.
