Haeckel's muscles. How to do kegel exercises correctly. Do not confuse the practice of training with the initial stage of finding muscle

Time flies quickly, just recently you entered the final trimester, and the 31st week of pregnancy has already begun, which means that the eighth obstetric month is coming to an end. There is less and less time left before the cherished date of childbirth, and many women during this period are happy to choose clothes and other things for their crumbs.

There are still about nine weeks before the planned delivery date, but it is already time to choose a maternity hospital where your long-awaited baby will be born. Moreover, anything can happen, in case the birth begins prematurely, it is better to always keep Required documents at hand. In addition, 31 weeks of pregnancy is not the best time for long trips, it is better to relax close to home.

well-being

Pregnancy at 31 weeks is a tough time. Surely, you have noticed that you have become much more tired, and when climbing stairs you have shortness of breath. These unpleasant phenomena are due to quite understandable reasons. The uterus by this period has grown so much that the rest internal organs are compressed. It is for this reason that there are:

• difficulty breathing (dyspnea);
• heartburn, nausea when overeating;
• constipation;
• frequent urge to urinate.

All these phenomena are temporary, you just need to endure this difficult period. To reduce discomfort, it is recommended:

• avoid sudden movements;
• walk slowly and carefully;
• watch your posture;
• rest more often.

31 obstetric week Pregnancy is the time when a woman's metabolic processes are accelerated. This is manifested by the fact that expectant mothers often get hot, although the air temperature is low. Increased sweating and appetite.

Sweating should be dealt with exclusively by frequent visits to the shower. Doctors do not recommend using antiperspirants during this period that block the activity of the sweat glands. After all, together with sweat, toxins are removed from the body.

By 31 weeks, a woman's body weight should increase by 8-11 kg, if for comparison we take the weight before the pregnancy period began. You need to weigh yourself weekly, and for a week the weight gain should not be more than 500 grams.

If you notice that you have begun to weigh much more, then this is a reason to see a doctor. A sharp jump in weight may indicate the formation of internal edema. The abdomen at this time is already solid, the bottom of the uterus is located on the palm above the navel.

The shape of the abdomen is an individual indicator, it depends on the structure of the woman's body, as well as on how many pregnancies there were earlier. During the first pregnancy, most of the abdomen is "sharp" and sticks out forward. In subsequent pregnancies, due to stretching of the muscles, the abdomen may be more rounded.

Preparing for childbirth

The period of 31-32 weeks of pregnancy is still very early for childbirth, but meanwhile, the body is already beginning to actively prepare.

• Special hormones begin to be produced, due to which the ligaments and pelvic bones soften. This is necessary for easier passage of the child through the birth canal.
• Periodically there are training fights. This is manifested by a feeling of spasm, the stomach becomes "stone", mild pain may occur. These contractions occur sporadically and are never regular.

• The breast is preparing for lactation. From the nipples, colostrum can periodically stand out - a thick yellow liquid. In no case do not try to express colostrum, stimulation of the nipples can provoke uterine tone and premature birth.

perturbations

The child has grown a lot, so it is already becoming cramped in the uterus. Most likely, the baby has already taken the position in which he will be until the very birth. Therefore, the movement at 31 weeks of gestation is limited to the fact that the child pushes the wall of the uterus with his hand or foot.

An attentive mother may notice that at the 31st week of pregnancy, fetal movements occur at a certain period. Most often, in the evenings, when mom goes to rest. The number of movements must be monitored. If the intensity of fetal movements has sharply increased or, on the contrary, the baby has stopped “giving signals”, then you need to see a doctor.

If there are two in the tummy

31 weeks pregnant with twins is a difficult period. The fact is that with multiple pregnancies, the risk of preterm birth is much higher, but the thirty-first week period is still too early for childbirth. If possible, the pregnancy should be maintained. And for this, you may have to resort to medical help.

Perhaps already at this time you will have to go to the maternity hospital for preservation. In this case, you will have to lie down almost all the time so as not to stimulate labor. By this time, doctors should have already decided whether the pregnant woman will give birth on her own or will need C-section.

The indication for surgery is the breech presentation of children, or the option when one twin is located across. Doctors can decide on the need for a caesarean section even if a woman has certain diseases.

How does a child develop?

Let's figure out what happens to the baby at 31 weeks of gestation. By this period, the formation of the body has long ended, but organs and systems continue to improve and develop.

The fetus at 31 weeks of gestation is not yet ready for independent life, but if a premature birth does occur, the chances of the child surviving are very high. He can already breathe on his own, although his respiratory system still imperfect.

At 31 weeks pregnant, the weight of the fetus is about 1600 grams, but this is just an average figure. Your child may be slightly above or below average. At the 31st week of pregnancy, the weight of the child depends not only on developmental features, but also on hereditary factors.

So, if the parents are small in stature, then the weight of the child at 31 weeks may be slightly less than the average parameters. If you are pregnant with twins, then the total weight of the children can be about 3 kg. And one child, as a rule, weighs a little more than the other.

At the 31st week of pregnancy, the development of the crumbs goes on as usual, at this time the following changes can be noted:

• the fetal brain at week 31 still continues its active development, the central nervous system is improving;
• the accumulation of adipose tissue is proceeding at a rapid pace, the baby at 31 weeks of gestation is no longer as red and wrinkled as before. But until the time of birth, he has yet to increase his weight by about two times;

Adipose tissue is needed not only to make the baby look prettier and chubby. Its main function is to protect the body from hypothermia and overheating. Therefore, babies born ahead of time and do not have a sufficient "reserve" of adipose tissue, are placed in cuveuses, where a stable temperature is maintained.

• the improvement of the organs of vision is carried out, the baby knows how to open his eyes and distinguishes light from darkness. A corneal reflex appears, that is, the child reflexively closes his eyes when he touches the eye;
• the development of the fetus is also reflected in the change in its appearance. Facial features become clearer, this can be seen by looking at a photo from an ultrasound machine with a 3D effect;
• continues and emotional development child, the baby may show displeasure at sharp and unpleasant sounds, react differently to the voices of the mother and strangers, worries if a bright light is directed to the woman’s stomach.

The emotional state of the fetus is associated with the mood of the mother. Therefore, a woman should avoid negative emotions, try to remain calm, listen to pleasant music and do what brings pleasure.

Surveys

The third scheduled ultrasound screening takes place at 31 or 32 weeks.

When undergoing an ultrasound scan at 31 weeks of pregnancy, the specialist will find out:

• What position is the fetus in? At this time, the likelihood that the child will change his position is small. Therefore, if the examination shows that the child is in a transverse or foot presentation, the doctor may decide on the need for a caesarean section.
• What is the condition of the placenta? It depends on how well the supply of nutrients to the fetus is carried out.
• How well developed the internal organs of the child.
• An assessment is made of how much amniotic fluid is in the uterus. Too little or too much amniotic fluid is considered a pregnancy complication.
• The position of the umbilical cord. The presence of a double or triple entanglement of the umbilical cord is a factor that can complicate childbirth.
• In addition, the state of the pelvic organs of a woman is assessed.

Analyzes at this stage are scheduled, that is, carried out:

• urine test for the presence of protein;
• blood test for glucose and hemoglobin.

Possible problems

A pregnant woman can be bothered by various ailments, so you need to know which of them are the norm, and when urgent medical care is required.

Allocations

Normally, discharge at 31 weeks of gestation is transparent and moderate, although their number may increase slightly, as blood circulation in the pelvic organs increases at this time.

However, sometimes abundant discharge that does not have color and smell is a sign of amniotic fluid leakage. And this condition is dangerous for the fetus, since an infection can penetrate into the uterus.

At the pharmacy, you can purchase special tests to determine the admixture of amniotic fluid in the discharge. If the result is positive, you should immediately contact a gynecologist.

If at the 31st week of pregnancy the discharge has changed in nature, then this may indicate an infection. At this time, it is necessary to pass a smear, so that if an infection is detected, there is time for treatment.

If the infection is not cured, then there is a risk of infection of the child during childbirth. Especially dangerous is the appearance spotting. The appearance of blood may be a sign of the onset of placental abruption.

preterm birth

31 weeks is still very early for the birth of a child, but anything can happen, so you need to be prepared for any surprises. If a pregnant woman has a stomach ache and cramps occur periodically at ever-decreasing intervals, then perhaps this has begun childbirth. In this case, you need to call the ambulance.

However, at this time, the stomach can hurt for the most different reasons including those not related to pregnancy. For example, chronic diseases of the digestive system or kidneys may worsen. But, in any case, a sore stomach should not be ignored.

If the pain does not go away for a long time or periodically recurs, you should definitely contact a gynecologist. Signs that preterm labor begins, in addition to painful sensations, are:

• heaviness from the lower abdomen and in the vaginal area;
• the exit of the mucous plug with bloody patches;
• leakage of amniotic fluid.

So, the 31st week of pregnancy is the time when you need to start mentally preparing for childbirth. Gather in advance the things you will need at the hospital. Of course, it is still too early to give birth and you need to tune in to the pregnancy, but in case of critical situation, you do not have to frantically rush about, adding up the necessary. Let the folded things calmly “wait” for the due date to come.

At the thirty-first week of pregnancy, your unborn baby's body is fully formed. Now he continues to grow rapidly, his internal organs are ripening. He is almost ready for an independent life. When this week is over, you will be in your seventh month of pregnancy. The expectant mother experiences a lot of symptoms, but it does not take long to suffer. About eight more weeks, or two months, and your baby will be born!

Signs and symptoms at 31 weeks pregnant

At 31 weeks pregnant future mom continues to experience symptoms, many of which began to bother at the very beginning of the third trimester. Some of them decrease and do not bother so much, but most continue to grow - and this will continue until the very birth.

The most common problems faced by women in the thirty-first week of pregnancy are:

Shortness of breath and a feeling of "lack of air." Previously, these symptoms occurred only with very intense loads: if you climbed the stairs for a long time, overdoing the exercises, walking a lot. Now breathing problems occur more and more often, with less intense exercise. This happens because your future child continues to grow, and it lifts your abdominal organs more and more, and with them the respiratory muscle - diaphragm. Because of this, the lungs cannot fully expand. However, such a state is not a reason to abandon physical exercise. Activity is needed at any stage of pregnancy: it is useful for both the expectant mother and the child.

Your lungs will start to feel a little better towards the end of your pregnancy when the baby is down. In the meantime, try to keep your back as straight as possible - your lungs will expand better - and sleep on your side.

Dry and brittle nails. This is primarily due to ongoing hormonal changes. Many expectant mothers are helped to put their nails in order with cuticle moisturizers.

What happens to the fetus at 31 weeks pregnant?

At the thirty-first week of pregnancy, the size of the fetus can be compared to a coconut or a bunch of asparagus. His body length is 41-42 cm, weight - 1500 grams, he continues to add about 200-225 grams per week.

The most important process that is now taking place in the baby's body is the maturation of the nervous system. The structure of the brain is becoming more and more complicated. New connections are constantly being formed between nerve cells: in total, by the end of pregnancy, their number will increase by trillions.

Now the fetus has well developed all 5 senses. His eyes can see the light and turn towards the source. The baby hears how the mother's heart and intestines work, the sounds that come from outside. He tastes the amniotic fluid, can distinguish between sweet and sour tastes. His brain is constantly collecting and analyzing information from all five senses.

Most fetuses at 31 weeks are already in the correct position in the uterus: head down. Such a presentation is called head. During examinations, the doctor tries to determine the presentation, it will be possible to clarify it during the third scheduled ultrasound.

The baby is in your tummy in darkness and loneliness, but he does not get bored there. He has a lot interesting activities. He does many various movements:

makes all sorts of grimaces;

Turns the head in different directions;

Swallows amniotic fluid

Makes respiratory movements, but instead of air, while "inhales" the amniotic fluid;

actively moves arms and legs;

· sucking thumb;

touches the umbilical cord, grabs it.

The appearance of your unborn child is becoming more and more “correct”, although he has long looked like a fully formed newborn. The length of his arms and legs became proportional to the size of the body. Under his skin, adipose tissue continues to accumulate, he becomes more and more plump. On tiny fingers there are nails - it is quite possible that they will need a haircut right after birth! Previously, the skin of the fetus was covered with fine hairs - lanugo. They helped keep warm. Now these hairs have almost completely fallen out, because they are no longer needed.

All other organs of the unborn child also continue to develop. The bladder is formed, urine passes through it. The main function of hematopoiesis is taken over by the red bone marrow, while earlier this task was performed by the liver. liver, kidneys, digestive system- all these organs are actively working. In girls, all genital organs are formed - including the clitoris. In boys, the scrotum is still empty: his testicles are in the stomach and gradually descend. This process will be completed by the time of delivery.

The baby grows, and it becomes more and more crowded inside the uterus. Therefore, it is more and more “curled up into a ball”.

What happens if the baby is born at 31 weeks pregnant? Such a birth will be considered premature, but the baby will still be viable, and doctors will most likely be able to leave him.

Fetal movements in the mother's tummy

Actively developing nervous system the baby requires regular "training", so he makes a lot of movements. His muscles are already strong enough, so the expectant mother feels good how he pushes inside the abdomen. Often peaks of activity occur at night, and because of this, a woman has problems sleeping. This temporary inconvenience will have to endure for about 2 more months. If the child is actively pushing in the stomach, this is good, it indicates that he is healthy. You need to regularly, every day, count the number of movements of the fetus. Surely the doctor of the antenatal clinic has already told you how to do it correctly.

In the third trimester, the fetus can sleep, be in the phase of REM sleep. If you want to "wake up" the baby, you can eat or drink something sweet.

Ultrasound at 31 weeks pregnant

How to eat right at 31 weeks pregnant?

It is very important for a growing fetus in your tummy to receive calories, proteins, fats, carbohydrates, vitamins, minerals. Therefore, the expectant mother must eat well, and she needs a variety of food. However, not all products are created equal. For example, your worst enemy at 31 weeks pregnant is added sugars, which are found in many foods and drinks.

Imagine that you wake up in the morning, drink a cup of tea, then eat porridge, then you want to drink a glass of compote. It's only morning, and your body may have already received about nine teaspoons of sugar. This is harmful to you and your unborn child. Excess sugar makes you gain weight, makes you lethargic, sleepy, increases the risk of gestational diabetes, and puts additional stress on your unborn baby's pancreas.

Here are some tips to help reduce the amount of added sugars in your diet:

· Limit confectionery, chocolate, ice cream.

Do not drink sugary soda.

Try to put as much as possible less sugar in tea, coffee, compotes, cereals.

· Look carefully at the labels on products in the supermarket: many of them may contain added sugars.

· If you want something sweet, it is better to eat some fruit.

· There are many sugar substitutes that are considered safe during pregnancy: sucralose, aspartame, saccharin, sorbitol, mannitol, xylitol. Some women use stevia, but there is no evidence that it is completely safe for expectant mothers.

· Fruit juice concentrates are not as low in calories as sweeteners, but they contain many useful substances, such as vitamin C.

Physical activity

Exercise during pregnancy has been proven to help maintain normal weight, improve general well-being and cope with psycho-emotional problems, reduce the risk of certain complications and facilitate childbirth.

However, not all expectant mothers know that not only legs, arms, back and abdominals need training. In the body of a woman there are no less important muscles that are directly related to pregnancy, childbirth and intimate health. These are the muscles of the pelvic floor, and for them there is a special gymnastics - Kegel exercises. The pelvic floor muscles perform two important functions:

Supports the uterus, vagina and rectum. With the weakening of the pelvic floor, complications such as prolapse and prolapse of the vagina and uterus, stress urinary incontinence occur.

· Play important role during childbirth.

What are Kegel exercises?

This is a gymnastics complex for the pelvic floor muscles, which are located in the perineum - between the genitals and anus. These exercises got their name from the name of the American gynecologist Arnold Kegel, who invented them. The essence of training pelvic muscles in that they need to alternately contract and relax. The most difficult thing here is to learn to feel the muscles of the pelvic diaphragm and control them. Having mastered this skill once, in the future you will be able to easily perform Kegel exercises at any time, from anywhere.

What are the benefits of Kegel exercises?

In the third trimester of pregnancy, the fetus grows quite strongly in size, and the uterus begins to put a lot of pressure on the muscles of the pelvic floor. It becomes difficult for them to keep big weight. And during childbirth, the pelvic diaphragm stretches even more. In the future, this threatens with some problems.

According to some reports, in a third of women during childbirth, there is a slight damage to the muscles of the pelvic floor. It doesn't show any symptoms at first, but develops over time stress urinary incontinence. While lifting weights, laughing, sneezing, straining in the toilet - in a word, during any activity that is accompanied by an increase in intra-abdominal pressure - urine leaks slightly. This causes a lot of inconvenience, you have to use special urological pads, pessaries. IN severe cases shown surgery.

If a serious rupture of the pelvic floor muscles occurred during childbirth or episiotomy may develop stool incontinence.

Studies have shown that regular Kegel exercises can significantly reduce the risk of these complications. In such women, childbirth proceeds faster and easier. A good tone of the pelvic floor muscles contributes to the fact that the woman herself and her partner get more pleasure during sex.

How to do Kegel exercises?

Many women do not feel the muscles of the pelvic floor and do not know how to contract them voluntarily. But it's not that hard to learn. Try to stop the flow of urine while urinating. At this time, your pelvic floor muscles will contract. Remember these sensations, in which place you were tense, and try to repeat it again. For control, you can insert a finger into the vagina: if you feel that the walls of the vagina are compressed, you are doing everything right.

Periodic contractions of the muscles of the pelvic diaphragm - in fact, this is the Kegel exercise.

How to do Kegel exercises?

It's never too late to start. Ideally, you should exercise your pelvic floor muscles daily throughout your pregnancy. But even after the birth of a child, you should not stop: Kegel exercises help improve blood flow to the uterus and speed up the recovery process.

To get started, try to tighten your pelvic floor muscles for 3-5 seconds - you are unlikely to get longer. Then relax for a few seconds. Repeat 4-5 times. Perform these series of contractions several times a day.

As it becomes easier for you to perform such exercises, start increasing the duration of contractions to 10 seconds, increase the number of contractions. You should strive to perform 10 contractions 3 times a day.

What to do if you can't do Kegel exercises on your own?

There are different trainers. They come in different shapes, they are inserted into the vagina. Many of these devices are equipped with an electrical stimulation function, they can be connected to a smartphone and create exercise programs, control the correctness of their implementation, and set reminders.

Is it possible to have sex?

Intimacy during pregnancy is a topic shrouded in numerous myths and prejudices. It is believed that sex can provoke premature birth, damage the fetus, that the penis of a man can “reach” the head of the unborn child, injure her. In fact, nothing like this happens. Sexual intercourse will not lead to childbirth ahead of time. The fetus in the uterus is reliably protected by its neck, fetal bladder and amniotic fluid. Can't get to him.

Sex for expectant mothers is not only safe, but also useful:

Sexual intercourse is also a kind of physical activity. They can be safely "added on" to daily exercises and physical work at home.

During sex, a woman receives an emotional discharge, positive emotions. It helps to reduce stress, anxiety, negative experiences.

· Intimacy during pregnancy helps to maintain an emotional connection with a partner.

However, it should be remembered that sex is harmless only when uncomplicated pregnancy. If you have complications or related health problems, you should consult your doctor. Sexual intercourse is contraindicated if the expectant mother or father has signs of a genitourinary infection. And, of course, you should not have sex just because "it's good during pregnancy." The main thing is that it brings pleasure. If you're not feeling well today, it's best to postpone.

Promiscuous sexual intercourse during pregnancy is strictly contraindicated. Women who have multiple sexual partners are at high risk of infection sexually transmitted diseases with all the ensuing consequences for the unborn child.

Does colostrum stain laundry? Use special bra pads: you can buy them or make your own.

· Maybe it's time to get a new nursing bra? It is better to choose a size larger than you need now: your breasts will increase even more.

If you would like to receive more information, sign up for the school of expectant mothers. Often, they talk in detail about how to prepare for childbirth so that they are as painless as possible, how to relax and breathe properly, what pain relief methods are available.

· If you have chosen the most “natural” childbirth, remember: you can always change your mind and, if it becomes unbearable, ask the doctor to administer drugs.

Epidural anesthesia during childbirth

Epidural anesthesia is widely used in modern medicine. It is carried out during surgical interventions, in the postoperative period, to combat severe pain in back. Some surgeries, such as caesarean sections, can be performed entirely under epidural anesthesia.

Often this type of anesthesia is used during childbirth. Studies have shown that drugs given during an epidural have no effect on the baby. Immediately after such childbirth, you can attach the baby to the breast. There are negative effects, but they are extremely rare - about 1 in 80,000 births.

What is the essence of epidural anesthesia, and how is the procedure performed? During the procedure, the doctor injects a drug—a local anesthetic—between the vertebrae into the space between the dura mater surrounding the spinal cord and the spine. Anesthesia is carried out in the interval between contractions, while the opening of the cervix should be from 2 to 4 cm. The woman should expose her lower back, sit on the couch, bending her back, and remain in this position motionless while the doctor performs manipulations. The doctor makes a puncture with a needle between the III and IV lumbar vertebrae and inserts a thin tube - a catheter through which the drug will flow.

During the introduction of a local anesthetic, women experience different sensations. Some feel warm, some feel cold, and some feel nothing at all. There are also those for whom anesthesia does not work. The effect of the drugs lasts about 15 minutes, if necessary, they can be re-introduced through the catheter 2-3 times during childbirth.

Indications for epidural anesthesia:

· Failure to dilate the cervix while contractions are ongoing. Epidural anesthesia helps to relax and open the cervix, making contractions more rhythmic.

· premature birth. Due to the anesthetic, relaxation and an increase in blood flow to the uterus occur, childbirth is easier.

· Reduced pain threshold. At the same time, the woman feels pain much stronger, childbirth becomes painful.

Fluid leaks from the vagina.

The contractions are very painful - but this is not a very reliable symptom, because Braxton Hicks contractions on late deadline ah pregnancy can also cause pain.

A dangerous condition during the third trimester of pregnancy is late toxicosis. Seek immediate medical attention if you experience symptoms such as:

Rapid weight gain.

· Edema, especially on the face.

· Headache.

visual disturbances.

What medicines can be taken at 31 weeks pregnant?

While some drugs can be taken by expectant mothers, others are unsafe and strictly contraindicated. Before taking any medicine, you should consult your doctor. Some symptoms, such as heartburn, constipation, back pain, can often be managed without medication.

The main groups of drugs that can be taken during pregnancy:

· vitamins safe and helpful. Things are more complicated with dietary supplements and phytopreparations. For most of them, safety for expectant mothers has not been proven.

· With a cold With high temperature your doctor may recommend paracetamol as an antipyretic. With nasal congestion, drops or sprays with saline will help, sea ​​water.

· For constipation There are many safe drugs. For example, pregnant women are often recommended Microlax, a laxative in microclysters.

· Among antacids(means to combat heartburn) are also many safe drugs.

Methods help well against many symptoms of pregnancy alternative medicine:

· For nausea acupuncture, acupressure, dietary supplements with ginger root (250 mg 4 times a day), vitamin B6 (25 mg 2-3 times a day) are effective.

· For back pain help soft manual techniques, in particular, osteopathy. Massage can be done, but the specialist who performs it must know how to do it correctly during pregnancy so as not to harm.

· To relieve pain during childbirth, use acupuncture, self-hypnosis, special breathing techniques.

Dietary supplements are often touted as "natural" and "safe" but should be treated with great caution during pregnancy. Many of them can harm your unborn baby, cause premature birth.

Visiting the pool - Video guide

Well, the seventh month of pregnancy is coming to an end. Usually, by this time, mommy has already gone on maternity leave, which means that she has more time to relax and prepare for childbirth - after all, they are just around the corner! If by this moment you have not yet decided where your baby will be born, it's time to start looking for a maternity hospital and a person who will help you and your child. Also, this time is very favorable for you and the future dad of the baby to start attending courses for young parents - the information will not be forgotten before the birth, and you will be well prepared for them.

31 obstetric weeks of pregnancy is already seven months and three weeks (one obstetric month includes four weeks).

What's happening?

fetus at 31 weeks pregnant

The baby continues to grow, which means that mom will gain about 300 grams this week. It is necessary to carefully monitor your condition - are there any edema, do you exceed the normal weight gain for this period.

The baby is actively growing - weekly he gains about 200g, and at 31 weeks of pregnancy, the baby's weight is about 1500g (weight range 1400-1600g), and the height is more than 40cm.

Together with the baby, his organs also grow - the brain at this moment is actively increasing, reaching 25% of the adult, all organs are maturing. Subcutaneous fatty tissue begins to accumulate, which in the future will be responsible for maintaining a stable temperature for the baby.

The child begins to actively urinate - this means that his kidneys began to work and remove unnecessary substances from the body on their own, although most of them, of course, are still excreted by the mother.

The lungs begin to produce a special substance responsible for opening the lungs after the birth of a baby - a surfactant. That is why babies born after 31 weeks of pregnancy are much more likely - because their organs are already slowly starting to function.

The color of the baby's eye at 31 weeks of gestation is still blue, but gradually the pigment begins to accumulate in the iris. Despite this, your baby's eye color is likely to be light at birth, and it will take a few months after birth for the true color of the eyes to develop.

The child responds well to light, can squint if a bright light hits the tummy, and his pupils actively respond to changes in lighting.

The uterus continues to grow, reaching 32 cm above the pubic symphysis. False contractions are periodically noted - the body trains before childbirth. Due to the increased size of the uterus, pulling pains in the abdomen are possible. These pains are not too intense, with an increase in the intensity and duration of pain, it is necessary to consult a doctor.

Baby photo, ultrasound

Proper nutrition

The stomach has increased in size even more, the expectant mother begins to experience discomfort associated with compression of internal organs: heartburn, constipation. In addition, these phenomena are enhanced by progesterone. In order to avoid these troubles, you will have to slightly change the daily routine and diet.

You need to eat at least five to six times a day, in small portions - so you will not have a feeling of fullness in the stomach and heartburn.

In the diet, you need to add more products that facilitate bowel movements (mainly fiber) and exclude everything that causes flatulence.

The baby is now actively growing, so in the diet of his mother there should be a sufficient amount nutrients and vitamins. The diet should be varied, be sure to include first courses.

It is worth closely monitoring the amount of food absorbed - in the later stages, women usually experience constant feeling hunger. However, you should not indulge yourself - because the more weight you gain during pregnancy, the more difficult it will be for you during childbirth.

The kid is active, but due to the fact that he has already grown significantly, he does not have the opportunity to behave as actively as before. Therefore, mom needs to carefully monitor the movements of the fetus: in the antenatal clinic you will be given a special diary in which you will need to note all the movements. Normally, the baby moves at least 20 times a day, or 4 times per hour during the rest period.

Mom's Feelings

During this period, the body is already beginning to prepare for childbirth - the tone of the uterus often increases, training contractions are noted. The body begins to produce a hormone that causes a weakening of the pubic joint, due to which the pelvic bones begin to diverge - so it will be easier for the baby to be born. The gait begins to resemble a duck - do not worry, after giving birth everything will return to normal.

The expectant mother is often worried about fatigue, pain in the back and legs. At this stage, moms are advised to rest more, but you should not significantly reduce your activity - this will only make things worse. Must take daily walks fresh air, engage in special gymnastics for pregnant women.

If the legs are too tired, varicose veins appear - ask your husband in the evenings to give you a gentle massage of the feet and legs, this will greatly alleviate the condition of the legs and relieve fatigue.

It is necessary to constantly monitor weight - a significant increase can speak not only about overeating, but also about edema, which is quite dangerous at the 31st week of pregnancy. You also need to regularly measure the pressure - it is at this time that it begins to fluctuate, for most mothers it rises, and for some, on the contrary, it decreases.

In addition to stomach problems, mothers often complain of severe dizziness and weakness in the supine position. This is due to compression of the vessels of the abdominal cavity by an enlarged uterus. Moms at 31 weeks pregnant are not recommended to lie on their backs. It would be much better to rest on your side or half-sitting.

Often at the 31st week of pregnancy, mothers complain of sleep problems - because of the large belly that squeezes the insides, it is difficult for them to fall asleep, and during the night they also have to get up often to the toilet - the bladder is also squeezed by the uterus. In addition, in the later stages of mothers, nightmares about pregnancy and the baby often begin to torment. Share your fears with loved ones - they will support you and help dispel anxiety.

Allocations at 31 weeks of gestation become more abundant due to increased blood supply to the pelvic organs. However, they should not be accompanied by unpleasant sensations, have a pronounced smell or color. If you have spotting, you need to see a doctor urgently, this may be a sign of placental abruption or premature birth. It is also worth worrying about the appearance of abundant watery discharge - leakage of amniotic fluid threatens the baby with infections.

At this time, a woman may begin to stand out colostrum - the breast is also preparing for the appearance of the baby. During this period, it is worth carrying special liners for the breast with you - after all, colostrum can begin to leak at the most inopportune moment. In order not to spoil your mood, always carry liners in your purse.

Pain at 31 weeks pregnant

Pain can accompany mommy all the time - these are back pains, and pains in the legs, and pulling pains in the abdomen. If these pains do not become very intense, you should not worry - on this period pregnancy, undulating pulling pains in the abdomen are the norm. If the pain becomes constant, the uterus feels very dense to the touch - you should consult a doctor, because the constant increased tone of the uterus indicates problems and the possibility of premature birth.

Required studies and analyzes

During this period, visits to the doctor are carried out every two weeks. At the appointment, the gynecologist will examine you, measure the size of the abdomen and the height of the fundus of the uterus, and listen to the fetal heartbeat. If necessary, the doctor may re-prescribe,. Ultrasound at 31 weeks of gestation is indicated only in situations where there is doubt about the condition of the fetus. If your pregnancy is proceeding normally, and the doctor sees no reason for concern, there is no need to repeat the ultrasound.

31 weeks pregnant with twins is a little different than a normal pregnancy. First, each of the babies can be smaller what the baby should be by this date. Secondly, quite often twin pregnancy ends in childbirth after 30 weeks. Of course, there is nothing pleasant about this, but in this period the children are already quite formed and have every chance to grow up healthy.

Another problem of twins is that they are much less mobile than one baby, and therefore often retain the position in which they are at 31 weeks until delivery. It is unlikely that one of the babies will be turned over, so in such a situation, a caesarean section may be necessary.

Of course, the mother of twins needs to pay double attention to her condition - after all, she must provide everything necessary not only for herself, but also for two babies at once. So for her proper nutrition with a sufficient content of vitamins is of particular importance.

Sex is not forbidden at all - childbirth is still far away. And if you have no contraindications (multiple pregnancy, placenta previa, uterus in good shape), then you and your husband can continue to pamper yourself intimate relationship. Of course, you should be careful - sex should not be too violent and hard, it is better to choose positions where the man is behind; penetration depth should be limited. But most importantly - know that it is almost impossible to harm a child during sex, so you should not deny yourself pleasure because of this common fear.

Useful video

Questions - answers

I am 31 weeks pregnant, my stomach periodically stiffens and hurts. But it goes away after a few minutes. What it is?

At the 31st week of pregnancy, you may have training contractions (Brexton-Geeks) - they arise and spread in waves through the uterus, then all sensations pass without a trace. Usually, training contractions are short-term (no more than two minutes), do not cause intense pain. At this moment, there may be a feeling that the stomach is turning to stone, there are pulling pains in the lower abdomen. Based on your description, there is nothing to worry about.

Now the 31st week of pregnancy has gone, the fetus moves a little compared to the previous terms - is this normal?

The fetus by 31 weeks becomes larger in relation to the size of the uterus and the amount of amniotic fluid than before. Due to the fact that it becomes crowded in the uterus, the range of motion of the fetus decreases - after all, it can no longer move as freely as before. In order for the future mother to understand exactly whether everything is fine with the baby, she must keep a diary of fetal movements - normally, the number of movements is 4 per hour during the rest period or 10 per twelve hours. If the number of movements is consistently below these numbers - this may indicate fetal hypoxia, you should consult a doctor.

There was a strong heartburn, but before that there had never been such problems. Maybe I have gastritis?

By the 31st week of pregnancy, the uterus reaches enough large sizes, squeezing all internal organs, including the stomach. Because of this, nausea and heartburn occur. What is heartburn - is the reflux of acid from the stomach into the esophagus due to increased pressure in the stomach and relaxation of the gastric sphincters. It is difficult to fight this phenomenon, but you can - eat a little bit and often, drink milk during heartburn.

My baby and I are already 31 weeks pregnant, the position of the fetus is still pelvic. I'm worried - will the baby be able to roll over before birth? Is there any way to turn it around?

Until the 32nd week of pregnancy, doctors consider your baby's pelvic position to be normal - after all, he is still quite mobile and can change his position in the uterus several times a day. It is worth taking some measures to change the position of the fetus only after 32 weeks and only under the supervision of doctors - because often the umbilical cord, myomatous nodes or other problems do not allow the baby to roll over. In such a situation, you can only damage it, so do not take any action before 32 weeks and without the advice of a doctor.

Content

The pelvic floor muscles in women support organs such as the uterus, bladder, rectum, and small intestine. In the forties of the twentieth century, the gynecologist A. Kegel developed and described a set of exercises for the intimate muscles, which, with regular use, helps to keep the pelvic organs in good shape for long years and improve the quality sexual life.

A. Kegel complex can be useful not only for women, but also for men. Training the pubococcygeus muscle using this technique allows you to learn how to control ejaculation, avoid problems with urinary incontinence and prostatitis in the future.

What are Kegel exercises for?

The system of exercises for women (Kegel gymnastics) was developed to prevent conditions such as:

• incontinence of feces and urine;
• cystitis;
• prolapse and prolapse of the uterus and cervix.

All these diseases in women provoke, first of all, pregnancy and childbirth. Huge loads lead to weakening of the muscles, which in ordinary life are practically not involved in any way and become only weaker with age.

Even if all these problems do not concern you yet, Kegel exercises can prevent their development and improve the quality of sexual life: increase sexual arousal, increase libido, learn to experience multiple orgasms, get new sensations.

Kegel exercises at home simple enough to do. A little attention, regularity of implementation and focus on results will definitely bear fruit.

How to Find Pelvic Floor Muscles in Women

To get a good feel for how to contract the pelvic floor and effectively use Kegel exercises when lowering the uterus, it is necessary.

1. Try to stop the stream of urine while you are on the toilet. In this case, it is important to slightly spread your legs and not help yourself by bringing them together or straining. Try to use only the forces of the pelvic floor.
2. Place your index or middle finger into your vagina to a depth of about two centimeters and try to tighten up to pinch it. The finger should be tightly clasped in the ring of the vagina. It is important not to strain the buttocks, legs, abs or back.
3. Use a mirror. If you still can’t find the right muscles, use a mirror. Focus on the area between the openings of the anus and the vagina and try to tighten only this area. If everything worked out, there will be a feeling of narrowing of the perineum at the moment of tension.
4. During intercourse, you can squeeze and unclench the muscles around the partner's penis. Ask if he can feel the narrowing of the vagina.

Kegel muscles are best trained sitting or standing. A good option- a pose lying on your back with bent legs and a raised pelvis.

Kegel gymnastics perfectly prepares the small pelvis to labor loads, reduces pain during childbirth, accelerates the process of expulsion of the fetus, accelerates the recovery time of the genital organs after childbirth and avoids problems with urinary incontinence and organ prolapse.

Stages and different levels of training for women

Kegel exercises are suitable for women of any fitness level. Of course, it is better to start exercising long before pregnancy, however, if there are already problems, the complex will help to significantly reduce their manifestation and, over time, achieve very good results. Kegel exercises for uterine prolapse are a great way to get rid of the problem without surgery.

A set of exercises.

Exercise 1 (gradual tension and relaxation).

1. Take a comfortable starting position for you (sitting or standing).
2. Squeeze and unclench the muscles for five counts: 1-2-3-4-5 - gradual contraction, 1-2-3-4-5 - gradual relaxation. Over time, you need to increase the time to ten accounts. At the same time, it is necessary to count at about the same speed: one count - one second.

We repeat the exercise 10 times 3-4 times a day.

Exercise 2 (vacuum).

1. Lying on your back, bend your knees and lift your pelvis up.
2. In this position, contract your pelvic floor muscles while simultaneously pushing your pelvis and hips up and tensing your abs.
3. Hold this position for a few seconds (2-3 seconds are enough to start). Gradually increase the stopping time to ten seconds. Repeat 10 times.

Exercise 3 (quick contraction and relaxation).

1. Take a comfortable position for you (sitting or standing).
2. Squeeze and unclench the vagina and anus at the expense of one or two: the first second is compression, the second is relaxation. Gradually increase the number of compressions to a hundred times.

Repeat the exercise 3-4 times a day.

Exercise 4 (hold).

1. Sit or stand as you please.
2. Tighten your pelvic floor muscles and hold them there for three seconds. Gradually increase the time to 15 seconds. Repeat the exercise 10 times.

Perform the exercise 3-4 times a day.

Kegel exercises (complex for advanced women):

The complication of Kegel exercises for women comes down mainly to increasing the duration of muscle tension, increasing the number of repetitions and changing body position. If you have been practicing for a long time and are tired of the classic exercises, do not be afraid to complicate the complex.

1. In a standing position, spread your legs hip-width apart, place your hands on your buttocks and bend your knees slightly. In this position, the tension seems to be directed upwards, allowing you to increase the load.
2. Stand on four points of support (knees and hands), and then stretch your arms forward and lower your head on them, and lift your buttocks up. In this pose, repeat a set of all exercises in order.
3. Sit on the floor with your legs straight (make sure you're sitting on your pelvic bones and not on your muscles, if necessary lift your buttocks with your hands and push them a little to the side), and then cross your legs. Straighten your back and tighten your pelvic floor, imagining that it is lifting off the floor.
4. In a standing pose, feet hip-width apart, bend your knees and place your hands on top of your thighs. Repeat all of the Kegel exercises, making sure your back stays straight.
5. Lie down and press the entire back of your legs and buttocks against the wall, and then bend them and connect your feet, leaning your legs against the wall. Perform all Kegel exercises in this position.

Exercise Poses can be changed several times a day (for example, do exercises on all fours in the morning, standing at noon and after dinner, and lying down in the evening.). And you can change the position every week or every month, as you like.

• During training, try not to strain your pelvis, back, legs, or stomach. Focus on the right muscles and work only with them.
• Breathe correctly: at the moment of contraction, exhale, at the moment of relaxation, inhale the air. With prolonged tension, breathe calmly and evenly. Proper breathing contributes to the proper supply of oxygen to the muscles and improves tissue metabolism and training efficiency.
• Don't skip classes.

If there's no time at all remember that no one will notice if the most simple exercises Kegel you will do in public transport or sitting at the computer at work.

• Empty your bladder before class. If you regularly perform Kegel exercises with full bladder, then you can feel pain and even slight urinary incontinence (if the muscles are still very weak). In addition, a full bladder during exercise can cause inflammation.
• Repeat the exercises several times a day (at least three).
• If it seems to you that you are doing something wrong, get a special device that will help you connect with your body and teach it to control.
• Pregnancy is not a contraindication for training, the A. Kegel system is suitable for all women. But before you start mastering the complex, consult your gynecologist.
• Try to eat properly and fully. The body needs a balanced amount of proteins, fats and carbohydrates to develop.
• Practice yoga. The Indian practice of asanas also has a positive effect on the development of the pelvic floor muscles, and also allows you to strengthen and heal the whole body.

You will feel the first results of regular training in about a month and a half. By this time, you will most likely acquire the basic skills and learn how to easily perform the exercises in any conditions. Regular exercise is important for women, it gives freedom and self-confidence, avoids the inconvenience associated with incontinence and organ prolapse, and can open up new frontiers in sexual life.