Senam Hamil meringankan nyeri punggung pada Ibu Hamil || Bidan Novia, Amd, Keb - Medikacare

Summary

In this video, Bidan Novi demonstrates a series of pregnancy exercises aimed at relieving back pain for expectant mothers. The video covers various movements such as deep breathing techniques, gentle stretches, and positions to help alleviate discomfort in the back and hips. Through clear instructions, viewers are guided through exercises that include slow breathing, twisting motions, and supported stretching while maintaining proper posture. These movements are designed to promote relaxation, flexibility, and comfort, offering practical solutions for pregnant women experiencing back pain.

Takeaways

• 😀 The video focuses on pregnancy exercises designed for relieving back pain during pregnancy.
• 😀 The first exercise involves deep breathing techniques, with focus on stretching the chest and back.
• 😀 The second exercise incorporates side stretches, where the back is rotated to the left and right to relieve tension.
• 😀 The third movement involves a leg stretch, where one leg is bent while the other stays straight to engage the hips and lower back.
• 😀 The fourth exercise is a deep stretch that uses the hands for support while bending the back to alleviate discomfort.
• 😀 Another exercise involves head rotation, helping to release tension in the neck and back while keeping the spine active.
• 😀 A similar exercise involves lifting and bending the leg, alternating between straight and bent positions to improve flexibility.
• 😀 There is a sujud-like position, which stretches the lower back while placing emphasis on controlled breathing and stability.
• 😀 An upright posture stretch follows, with arms raised and palms facing upwards, enhancing posture and stretching the torso.
• 😀 The video emphasizes the importance of controlled breathing and body positioning to ensure comfort and effectiveness during each exercise.

Q & A

What is the main focus of the exercise session in the video?

The main focus of the exercise session is to guide pregnant women, particularly those experiencing back pain, through a series of gentle movements aimed at relieving discomfort and promoting relaxation.

What is the first movement introduced in the session?

The first movement involves deep breathing exercises, where the participant places their hands on their knees and breathes in deeply, expanding the chest and back. This movement is done for 4 to 8 counts.

How does the second exercise differ from the first one?

The second exercise is similar in that it also involves deep breathing, but this time the participant moves their back from side to side (right to left) while breathing deeply. This movement is repeated for 4 to 8 counts.

What is the purpose of the third movement where one leg is bent?

The third movement involves bending one leg while keeping the other leg straight. The hands are placed at the sides, and the torso is rotated slightly to help stretch the back and improve flexibility. The movement is held for 8 counts.

How does the session modify the exercise to involve both legs?

After performing the exercise with one leg bent, the participant is instructed to switch and repeat the movement with the other leg. This ensures that both sides of the body are stretched and strengthened.

What is the purpose of the crawling or 'merangka' movement?

The crawling movement helps engage the core muscles while offering support to the back. It also helps improve balance and flexibility as the body moves through various positions.

What is the significance of the 'suing' or 'sujud' position in the exercise?

The 'suing' or 'sujud' position involves bending forward, placing the hands on the floor, and letting the hips rise. This position stretches the back and helps release tension, providing relief for the pregnant woman's back and pelvic area.

What is the recommended duration for the 'sujud' movement?

The 'sujud' movement should be held for 30 to 60 seconds, and the participant should count to 10 during this time to maintain focus and ensure proper breathing.

How does the exercise routine incorporate breathing techniques?

Breathing techniques are incorporated into every exercise in the session. The participants are instructed to focus on deep, controlled breathing while performing each movement, ensuring they maintain relaxation and proper oxygen flow to the muscles.

How does the session conclude, and what is the focus of the final exercise?

The session concludes with an exercise that involves stretching the body while maintaining a stable posture, with arms spread wide and palms facing upward. The movement is done from side to side, promoting further stretching and flexibility, while also encouraging mindful breathing.