보면서 따라하는 의자 운동 (임산부에게 추천 드리는!)

Hello, I'm physical therapist PT Jaeseok. Today, I'm going to learn about pregnancy exercise with PT inform's pregnancy rehabilitation teacher, Kim Hee-jung. Sit on a chair, look straight ahead, and straighten your pelvis. bend one leg to the opposite side, and press your knees with your hands to make a horizontal. And bend your chest forward and lower your body. We're going to start working out with buttock stretching. Switch your feet so that you can stretch your hips while giving a light stimulus. Press your knees lightly on the opposite leg. When you lower your body, make sure your hips are stretched so that your waist does not roll too much. Hip stretching and hip joints are comfortable, so pregnant women can exercise freely. Let go of your legs, move behind the chair, and continue to exercise using the chair. The next exercise is the Cat-Cow posture. When your wrists, ankles, and back are uncomfortable to do on the floor, hold the backrest of the chair and roll your pelvis to roll your spine back like a cat. Straighten your back and make a cow posture to exercise your entire spine. Roll your pelvis and lower your spine again. If the baby is in the belly, it will limit the movement and mobility of the spine and cause stress. With the soft movement of the spine, it will help the pregnant woman's waist and spine health. The next exercise is a push-up and hip extension while standing on one foot. Put one leg back, put your toes back, and put your weight on your front leg and push up with your elbows. Fold your elbows and go down, push up, go down, go up, and one more time. In this state, I will hold my body while taking my hands off the chair. The hip of the front leg will hold my upper body. Put your hands down again and hold the chair comfortably. Hold the weight of your legs with your hips so that your hind legs can be lifted to the sky. The hip of the front leg uses strength while holding my upper body, and the hip of the back leg uses strength while lifting the leg. The muscles of the front, back, pelvis, and hips are used strongly. Hold on, take your hands off, and exercise according to your condition. Let's do the other leg. This time, lower your body behind your left leg and fold your elbows and push up. The upper body exercise is light, but the mouth, hips, and lower body exercise is held. Go down, go up, and at the end, you can take your hands off the chair. It's not as easy as you think, so I'll do it according to your ability. Again, the hind legs go up to the sky, the heels go up to the sky, the front legs hold, the hind legs move, and I'll hold it according to my ability. It's not easy. Next, I'm going to do a wide squat. Hold the back of the chair, spread your legs, look straight ahead, and go down and push up so that you don't rely too much on the chair. Make sure your knees are wider than the second or third toe of your foot, and make sure your knees don't gather inside. Look straight ahead, sit down, stand up, wide squat. Make sure your back doesn't roll too much, and make sure your back has a normal curve. It's a good exercise for pregnant women who can't circulate blood in their lower body, and it's a good exercise for weight loss. Wide Squat Let's take a break. I'm going to stretch my butt again and finish it. Put your left leg up and make it look like a double leg, press your knees, make them horizontal, and lower your body to stretch your butt. Stretching before exercise, stretching after exercise, so that there is no pain in my body, so that the range of motion can come out well. And you have to do the finishing move. Pregnant women, you can prevent and strengthen the pain and circulation problems that children have when they press their pelvis. This is the end of the stretching. Hip Exercise Stretching It was a very important exercise for pregnant women. Hello, I just worked out like this. My wife is a 9-month-old pregnant woman. And I'm here to teach you how to do the B-team form. This is Kim Hee-jung, who taught me how to do the B-team form. Hello. Please introduce yourself briefly. Hello, I'm Kim Hee-jung, a physical therapist. I currently run a studio called Pilates Studio. I'm in charge of pre-pregnancy care and pregnancy exercise prescriptions at PT Inform. Today, we did a simple pelvic-related muscle exercise. I hope you have a healthy pregnancy period while following the lines that are not overworked. Thank you. Pregnant women can do various exercises like this. It's not just lying down or sitting down. You have to exercise to give birth well. You can take care of your health when you give birth. I think it would be nice if you all followed the exercise today. Stay healthy, everyone. Thank you. Bye. Thank you for your hard work.