Signs of Labor

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A leg shake can help maintain circulation. Sit down with your legs and feet extended. Move your legs up and down in a ge...
13/10/2022

A leg shake can help maintain circulation. Sit down with your legs and feet extended. Move your legs up and down in a gentle shaking motion.

Keeping your legs limber and flexible can help maintain balance as your pregnancy progresses. To do a thigh shift, start...
13/10/2022

Keeping your legs limber and flexible can help maintain balance as your pregnancy progresses. To do a thigh shift, start by standing with one foot about two feet in front of the other, toes pointed forward. Lean forward with your body weight supported by your front thigh. Change sides and repeat. Complete four stretches on each side.

Swimming motions can reduce muscle tension and retain flexibility. Start with your arms at your sides. Bring your right ...
13/10/2022

Swimming motions can reduce muscle tension and retain flexibility. Start with your arms at your sides. Bring your right arm up and extend your body forward while twisting to the side, as if you were swimming the crawl stroke. Repeat with the left arm, and complete this sequence 10 times.

Shoulder rotations help retain range of motion. Start by bringing your shoulders forward, then rotate them up toward the...
13/10/2022

Shoulder rotations help retain range of motion. Start by bringing your shoulders forward, then rotate them up toward the ears, and back down again. Reverse directions by pulling shoulders back, up toward the ears, and then back down again. Complete four rotations in each direction.

Neck rotation can help relieve the tension in your neck and shoulders. Start by dropping your head forward, then slowly ...
13/10/2022

Neck rotation can help relieve the tension in your neck and shoulders. Start by dropping your head forward, then slowly rotate your head toward your right shoulder, then back to the middle, and over toward the left shoulder. Do four slow rotations in each direction.

Stretching is recommended exercise to keep your muscles limber, and to warm up before other more intense workouts. The f...
13/10/2022

Stretching is recommended exercise to keep your muscles limber, and to warm up before other more intense workouts. The following slides review some simple stretches you can do before or after your workouts.

Consult with your doctor for an individualized exercise program that is right for you. However, if you are healthy and y...
13/10/2022

Consult with your doctor for an individualized exercise program that is right for you. However, if you are healthy and your pregnancy is without complications there are some general guidelines for exercise that most women can follow. Begin workouts with a five-minute warm-up and five-minute stretch. Try to get about 15 minutes of cardiovascular activity and monitor your heart rate. Gradually slow down and lessen the intensity of your cardio, and finish up with some gentle stretches.

Make sure you drink plenty of water when you work out during pregnancy. Try drinking 8 ounces of water 20-30 minutes bef...
13/10/2022

Make sure you drink plenty of water when you work out during pregnancy. Try drinking 8 ounces of water 20-30 minutes before you start exercise, and 8 ounces every 20-30 minutes during your workout. Also remember to hydrate following your routine. If you are concerned, you will need to use the bathroom more often because you are drinking more; work out at a gym where there is a restroom available, or if you walk or run outside, stay close to home in case you need to make a pit stop.

In addition, you may be advised to avoid exercise if you have certain pregnancy-related conditions, including bleeding o...
13/10/2022

In addition, you may be advised to avoid exercise if you have certain pregnancy-related conditions, including bleeding or spotting, low-lying placenta, threatened or recurrent miscarriage, previous premature births or a history of early labor, or a weak cervix. Talk to your doctor before starting exercise for some guidelines on what you can and cannot do.

Whether you were active before your pregnancy or not, you can exercise while pregnant. The American College of Obstetric...
13/10/2022

Whether you were active before your pregnancy or not, you can exercise while pregnant. The American College of Obstetricians and Gynecologists states, "If you are active, pregnancy need not cause you to alter your fitness routine," and, "If you have not been active, now is a good time to start." For most women, exercising during pregnancy is safe.

Years ago, the American College of Obstetricians and Gynecologists recommended pregnant women not raise their heart rate...
13/10/2022

Years ago, the American College of Obstetricians and Gynecologists recommended pregnant women not raise their heart rate above 140 beats per minute during exercise, but this is no longer a guideline. Most women who were physically active prior to becoming pregnant can maintain physical activity during pregnancy. You may have to reduce the intensity; work out at a comfortable level, such as with low impact aerobics versus high impact. Exercising at about 70% of your maximum heart rate causes no change in the fetal heart rate.

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