Automatically translated.View original post

1444 followers

Follow

Follow

Follow

16 saved

9

Pregnant women can 🤰✨ pelvis, hip joints, swelling🪽

Don't you have this problem?

✔️ easily swollen after pregnancy

✔️ hip is heavy

✔️ discomfort around the pelvis

This training is recommended for such 🌿

① Arrange around the pelvis and refresh the lower body

Get down on one knee and stretch the other leg to the side.

Do not bend your back and pull your butt back

② swelling refreshing light legs ✨

Sit down and stand up on your knees

(The point is to do it slowly without recoiling)

③ Hip joint heaviness care ✨

Get on all fours, put your toes on a diamond

Do not bend your back and pull your butt back

Just move it loosely and it's OK!

Gently moving around the hip joint and pelvis makes it easier to prepare the body during pregnancy 🤰💕

Don't force yourself, OK ✨

The most important thing is to do what you can 🤍

Save and try one first 🌷

4/17 Edited to

妊娠中はホルモンバランスの変化や体重増加により、骨盤や股関節に負担がかかりやすく、むくみやだるさを感じることが多くなります。私自身も妊娠中期からむくみや股関節の重さに悩まされていましたが、無理のない範囲でこの骨盤ケアトレーニングを取り入れることで、症状が和らぎ、体の調子が整いやすくなったのを実感しています。例えば、片膝をついて足を真横に伸ばすストレッチは、背中を反らさずゆっくりとお尻を引くことで骨盤周りの筋肉の緊張が緩み、血行促進に繋がりました。また、むくみ解消にはお姉さん座りから膝での立ち上がり動作が効果的です。反動を使わずゆっくりと行うことで、リンパの流れを良くし、脚が軽くなる感覚を得られました。私の場合、朝晩に１セットずつ行うことで夕方のむくみが軽減され、靴のきつさも減りました。四つん這いで足先をひし形にし背中は反らさずお尻を引くエクササイズも股関節の動きを柔軟にし、日々のだるさケアに効果的でした。無理に力を入れずゆるく動かすことで、体に負担をかけず安心して続けられます。このような簡単なトレーニングを毎日30回、無理せず少しずつ習慣化することが大切です。妊娠中は特に体調に変化があるので、自分のペースを尊重しながら行うと良いでしょう。私の経験からも、こうした優しいケアは妊婦さん自身の体調管理に大いに役立ちます。保存して１つずつ取り入れてみてくださいね。

Related posts

A woman demonstrates a hip-opening stretch, pushing her hips back with arms extended forward on a black mat. The image asks "TIGHT HIPS? LOW BACK PAIN?" and advises to "DO THIS EVERY MORNING" for relief.

Two frames illustrate the initial steps of a hip stretch. The top frame shows a woman on hands and knees with one leg extended sideways. The bottom frame shows her sending hips back into a child's pose variation, stretching her hips.

Two frames illustrate the concluding steps of the stretch. The top frame shows the woman shifting forward from the child's pose. The bottom frame shows her dropping hips to the floor, arching her back in a cobra-like stretch.

Do this daily stretch to FIX your hip & back pain

Do you wake up with back pain or tight hips? Take just 2 minutes of your morning routine to do this stretch and watch as your pain and tightness melt away. Having tight hips in the morning is a very common problem. Too much sitting during the day or being in an immobile position for hours (sleep

3142 likes

5 Minute Posture Routine to Look More Confident

5 Minute Routine to Improve Your Posture Hold each pose for 1 minute. ✨Bridge Pose: This pose strengthens the glutes, lower back, and core muscles, promoting stability in the pelvis and spine. It also opens the hips and stretches the chest, counteracting slouching. ✨Sphinx Pose: This gen

4092 likes

A person's lower body from the side, wearing grey leggings and sneakers, with text overlays "Say Goodbye Hip Dips" and "Grow your side Glutes" and a peach emoji, emphasizing glute development.

An illustration comparing hip dips and no hip dips, showing skeletal structures of the pelvis and upper thighs, accompanied by text explaining hip dips and the role of the gluteus medius in hip roundness.

Text outlining "Day 1: Glute-Focused Strength Training" with specific exercises like Barbell Hip Thrusts, Banded Side-Lying Hip Abductions, Bulgarian Split Squats, Cable Lateral Leg Raises, and Banded Glute Bridge Hold, including sets, reps, and tips.

How to Build your Booty Side Profile - 👋 Hip Dips

Understanding Hip Dips Hip dips, or violin hips, refer to the natural inward curve between the top of the hip bone and the top of the thigh. While some view hip dips as a flaw, they are a normal aspect of human anatomy. These indentations are caused by the shape of your pelvis, fat distribution,

4734 likes

A person's legs are on a StairMaster machine, with text overlaying the image that reads "StairMaster 101 WORKOUTS TO REDUCE BELLY FAT Build Abs Burn Fat, Love the Climb."

Text outlines a 20-minute beginner StairMaster workout, detailing a warm-up, a 14-minute workout cycle with side-steps, and a 3-minute core finisher with knee raises, including intensity levels.

Text describes a 30-minute intermediate StairMaster workout, including a warm-up, a 22-minute workout section with side-steps, knee raises, and forward leans, specifying durations and intensity levels.

Stairmaster Workouts to Burn Belly Fat & Build Abs

The StairMaster has long been a staple in gyms for good reason: it delivers a powerful cardio workout while engaging multiple muscle groups, including your core and abs. Whether you're climbing for weight loss, strength, or endurance, the StairMaster offers a low-impact, high-efficiency way to

1728 likes

Deep Core & Abs Workouts for a Slimmer Waist⏳✨🔥🥵

Pilates often gets labeled as a low-impact, “easy” workout primarily tailored for women. In reality, Pilates is an incredibly versatile and challenging exercise method that can benefit anyone, regardless of gender, fitness level, or goals. It has a rich history rooted in functional strength and reh

2080 likes

A woman performs hip thrusts with a dumbbell, illustrating an exercise to avoid 'Chair Butt.' Text overlay emphasizes preventing glute flattening from prolonged sitting.

An illustration depicts office workers sitting, with skeletal overlays showing poor posture and glute atrophy, labeled 'Dead Butt Syndrome,' highlighting the effects of prolonged sitting.

Text lists and describes key exercises to strengthen glutes, including Glute Bridges, Squats, Lunges, Clamshells, and Step-Ups, to combat the effects of prolonged sitting.

Tips for Fixing a Flat Butt from Sitting too Long🥞

🧠Understanding Dead Butt Syndrome and Why It Happens🧠 "Chair Butt" / “Dead Butt Syndrome” is a term used to describe the physical changes that happen to your glutes (butt muscles) when you spend long hours sitting. When you're seated, the glute muscles remain largely inactive. Over t

4595 likes

A person sits at a white table, viewed from behind, with text overlayed that reads "TOP 50 Medical Terminology You NEED to know." The background shows a modern room with a desk and monitors.

A list titled "GENERAL MEDICAL TERM" displays medical terms and their definitions, including Auscultation, Bradycardia, Ischemia, Edema, Cyanosis, and others. The list is presented on a white table with a person's arm visible in the background.

A list titled "PATHOLOGY RELATED TERMS" shows medical terms and their definitions, such as Aneurysm, Atelectasis, Myopathy, Osteomyelitis, Septicemia, Carcinoma, and Meningitis. The list is displayed on a white table with a person's arm and a yellow pen.

Must know medical terminology!

When I first started learning medicine, one of the most frustrating parts was the complicated medical terminology—it made everything seem daunting and hard to grasp. That’s why I’ve compiled a list of the top 50 must-know medical terms that are essential for mastering the basics. Once you get used

1846 likes

Flex Those Glutes: Stretches for Maximum Mobility🍑

🍋1. Seated Glute Stretch 🍑Sit on the floor with both legs extended straight in front of you. 🍑Bend your right knee and place your right foot flat on the floor outside your left knee. 🍑Twist your torso to the right, placing your left elbow outside your right knee for support. 🍑Hold the s

3968 likes

You have to work for what you want.. 💪🏾 Your hips will never get stronger if you never challenge them. + Hip flexion w a Bent knee → Isolated the Hip Flexors so you can strengthen your deep stability and the longevity of your hip movement. + Hip flexion w a Straight Leg → Fires up the Quad

927 likes

SLIM YOUR INNER THIGHS WITH THIS WORKOUT

Want to hit those inner thighs?? Try out this dancer legs workout! Perform each exercise for 45 seconds Take a 15 second rest Repeat 3 times total each leg Inner thigh muscles play a vital role in stabilizing the pelvis and hip joints. Strong inner thigh muscles help maintain proper alignm

480 likes

Cabbage for Swelling? 👀

🥬✨ Healing from the fridge… I grew up watching women in my family use what they had & cabbage leaves were one of their secret remedies. Swollen joints. Postpartum engorgement. Inflammation. All soothed with a single, cool leaf. Now I share these remedies with my own children, my clien

4743 likes

A smiling woman in pink workout attire holds a pink booty band and a 10lb dumbbell, illustrating that you don't need a gym to grow your glutes at home.

Two split images demonstrate donkey kicks. The left shows the exercise with a dumbbell behind the knee and a towel, while the right shows it with a resistance band around the thighs.

Two split images demonstrate fire hydrants. The left shows the exercise with a dumbbell behind the knee and a towel, while the right shows it with a resistance band around the thighs.

You don’t need a gym to grow your glutes! ❌🏋🏽‍♀️🍑

You can workout from the comfort of your own home using bodyweight, resistance bands, and dumbbells! Here are some exercise examples that will help you grow your glutes… 🍑Donkey kicks: When you do this exercise make sure that as you kick back you squeeze your glutes each and every rep. If you ar

1449 likes

Skull and pelvis anatomy with their function below

The skull protects the brain and forms the framework of the face, supporting sensory organs like the eyes, nose, and ears. Sutures such as coronal, sagittal, and lambdoid joints hold the skull bones together while allowing growth during development. The sinuses reduce skull weight and help in voice

535 likes

Workout Schedule to See Growth & Progress

❗️Workout Plan 1 (Just Starting)❗️ ❤️‍🔥Day 1: Legs and Glutes❤️‍🔥 RDLs: 4 sets x 10 reps Weighted Lunges: 3 sets x 10 steps (each leg) Leg Press: 3 sets x 10-12 reps Glute Bridges: 4 sets x 10-12 reps Leg Curls: 3 sets x 10 reps ❤️‍🔥Day 2: Full Upper Body❤️‍🔥 Seated Rows: 4 sets x 1

4572 likes

Why Women Over 35 Should Train Their Hip Flexors

Here’s a short list of reasons why women over 35 should train their hip flexors: 1. Improved Mobility- Strong hip flexors enhance range of motion, making daily activities like walking, bending, and climbing stairs easier. 2. Injury Prevention- Weak hip flexors can lead to imbalances, increasi

353 likes

A woman performs a hip thrust exercise with a kettlebell, illustrating a leg day setup. The image has text overlays 'Leg Day SET UP Swipe>>' and peach emojis.

Text outlining how to plan and structure a leg workout, focusing on compound leg exercises like squats, deadlifts, and lunges for overall strength and muscle.

Text explaining the importance of incorporating varied movement patterns in leg workouts, including extension, flexion, hip hinges, and plantarflexion exercises.

How to Buil a Solid Leg Day for Toned Legs & BIG 🍑

let's talk about leg day – your favorite day of the week no doubt! As someone who's dealt with back injuries, building strong legs through powerful squats and deadlifts not only feels amazing but also keeps me lean and strong. I know not everyone looks forward to leg day, but trust me, it&#

147 likes

Try this yoga pose to release grief from hips.

Try frog pose tonight to release grief and trauma stored in your hips. When you go through something painful, your body goes into survival mode. That can make your hips tighten without you even noticing. Grief and trauma can feel like: - tight hips - heavy legs - stuck emotions - tension

13 likes

A woman in athletic wear performs a lunge in a gym, with text overlay "PILATES BODY How to Get it Without Pilates".

Text comparing Pilates and weight training, defining weight training, and listing benefits like building muscles and burning calories faster.

Line drawings illustrate six exercises: Ab Crunch Machine, Swiss Ball Leg Lifts, Kneeling Cable Crunch, Seated Bench Leg Pull-In, Weighted Glute Bridge, and Weighted/Russian Twist.

Achieve the Pilates Body with Weights: Get Toned🍑🥵

🍋What is Pilates? Pilates is a form of low-impact exercise that focuses on strengthening muscles while improving postural alignment and flexibility. It was developed by Joseph Pilates in the early 20th century and emphasizes controlled movements, core strength, and body awareness. Pilates ca

505 likes

WAIST NOT SHRINKING?!

📌📌LINK IN BIO FOR COMPLETE GUIDE📌📌 Hey girlies! Here’s a Core & Glute workout using minimal equipment that you can do at home or at the gym. Excuse me today because I was so bloated here during my cycle. The girls that get it get it ! 🤷🏾‍♀️ Core workouts are essential for overall fitn

455 likes

Pregnant? DON’T IGNORE THESE SIGNS🤰🏻🤰🏻

Everyone tells you that when it’s time to give birth, you’ll know. What I didn’t know was the early signs and symptoms that come before actually going into labor. My first time being pregnant, I did so much reading and researching and thought I KNEW EVERY SINGLE THING i was going to experience.

1376 likes

An infographic illustrating the benefits of castor oil, showing a bottle surrounded by diagrams of body parts and text describing its effects on inflammation, collagen, digestion, circulation, bone density, and pain relief.

An infographic detailing the benefits of applying castor oil to feet overnight, including deep moisturization, healing cracks, anti-fungal protection, and improved blood circulation, with instructions on how to use it.

An infographic showing a person applying castor oil to their belly button, surrounded by text and illustrations highlighting benefits such as improved digestion, reduced inflammation, balanced hormones, detoxification, and joint pain relief.

#herbalingredients 💫

744 likes

A woman's lower torso in dark leggings with white arrows pointing to her hip dips, overlaid with the text 'THE TRUTH ABOUT HIP DIPS!! SWIPE'.

An illustration comparing two pelvic bone structures, one labeled 'Dip' and the other 'No Dip', explaining that hip dips depend on bone structure and the space between the ilium and hip.

An illustration of a woman using a hip abductor machine, with text stating that this exercise will not fix hip dips.

The truth about hip dips!!

Apologies for the blurry pictures! I saved them from google. Summary: Hip dips depend on your bone structure which depends on your genetics. The appearance of hip dips depends on the space between the pelvis and the hip. You can’t get “rid” of hip dips however, you can reduce the appearance

66 likes

A person's feet in white sneakers are shown attached to a cable machine with a yellow ankle strap, illustrating a leg exercise. The text overlay reads, "What Training to Failure Should Feel Like."

A text graphic titled "What It Should Feel Like" lists physical sensations of training to failure, including muscle fatigue, inability to complete reps, shaking, heavy breathing, and muscle pump.

A text graphic titled "Ensuring You're Going to Failure Correctly" provides tips like maintaining proper form, selecting safe exercises, using spotters, controlling the eccentric phase, and implementing autoregulation.

Don’t be afraid of failure🍑🔥

Hey everyone! Let's talk about "pushing to failure" in your workouts. This technique involves performing an exercise until you can no longer complete another rep with good form due to muscle fatigue. The idea is to fully exhaust your muscle fibers to stimulate greater growth and strengt

1075 likes

Sip Away Stiffness: A Natural Joint Remedy 🌿🥤✨

Your joints deserve a break, and so do you! At JC, we believe in making health simple. Our Arthritis & Joint Pain Juice is loaded with nature’s best anti-inflammatory ingredients to help reduce swelling and discomfort. Skip the prep! Let us juice for you! We offer convenient delivery, bringing

692 likes

Try seated hip circles for grief release ❤️

Grief doesn’t just weigh on the heart — it settles deep in the hips. 🌙 When we go through emotional pain, loss, or trauma, the body naturally tenses and contracts — especially around the hips and pelvis. This area is linked to our safety, creativity, and sense of emotional flow. When grief is

17 likes

The ultimate beginner Pilates Ring routine for you loves 😊 this full class just released on the app and site this week!! #pilatesring #pilatesathome #beginnerpilates

59 likes

This image illustrates the functions and classification of bones, along with a detailed diagram of a long bone showing its various parts like epiphysis, diaphysis, and medullary cavity.

This image details bone tissue, characteristics, growth factors, and remodeling. It includes diagrams of compact bone with Haversian canals and spongy bone with trabeculae.

This image presents an overview of the axial and appendicular skeletons, focusing on the skull with its bones, sutures, foramen magnum, hyoid bone, facial bones, and paranasal sinuses.

82 likes

A woman in pink leggings and a sports bra stands with her back to the camera, showcasing her glutes. Text overlay reads "BEGINNER'S GUIDE GROW YOUR GLUTES From Flat to Round & Juicy."

Text details the anatomy of the glutes, describing the Gluteus Maximus, Medius, and Minimus, with an anatomical diagram illustrating these muscles and surrounding structures like the pelvis and sacrum.

Text outlines how to gauge strength and level for glute workouts, focusing on bodyweight strength, range of motion, and endurance, advising beginners to start with bodyweight and machine exercises.

How to Grow Your Glutes FAST as a Beginner🍑🔥

If you’re new to fitness, starting with glute workouts is one of the best ways to build strength, improve posture, and feel more confident in the gym. But I know how overwhelming it can be to figure out where to start, especially if you’ve never worked out before. Don’t worry—you don’t have to know

156 likes

Train Your Hip Flexors!

Your hip flexors are a muscle group located at the front or your hips which connect your lower spine and pelvis to the upper thigh bone (femur). Having weak hip flexors can limit your leg and core strength as well as be a symptom of pore posture. Having tight hip flexors can be the cause of

214 likes

139 likes

Exercises for hip pain!

If knee pain keeps you from doing what you love (like running or biking) this exercise is for you! Strengthening your abductor muscles could be the key to reducing knee pain and enhancing your performance. These muscles play a crucial role I stabilizing your knees and pelvis during dynamic and

23 likes

Root Causes of Joint Pain & Swelling

Joint pain and swelling aren’t just about aging — they’re signals from the body. From mineral deficiencies and chronic inflammation to gut imbalance, lymph congestion, and stress hormones, your joints reflect what’s happening beneath the surface. Healing begins when we address the root cause, n

24 likes

Master the Essentials of Human Anatomy

This comprehensive educational guide explores the intricate structures and vital functions of four primary biological systems: the human eye, small intestine, neuron, and kidney. The eye acts as an advanced optical processor, utilizing the cornea and lens to focus light onto the retina for neural t

81 likes

Hospital polices you can say NO to during birth

1. Continuous Fetal Monitoring Fetal monitoring is done to measure the baby’s heart rate in-utero. Some hospitals still set you up with a continuous (permanent, so to speak) heart rate monitor around your belly that is attached to a computer and printer. This monitor also measures the timing and i

567 likes

Dandelion and Burdock tea for Weight loss

Dandelion tea is easy to find and make. To find these health benefits, just make sure the plants have not been treated with any chemicals before harvesting them. It may be the arch nemesis of a yard-savvy homeowner, but dandelions aren’t without their redeeming qualities. As a matter of fact, th

28 likes

The image features two tall women in jeans, with the text overlay "TALL GIRLS MATTER WORKOUT TIPS FOR DIFFERENT BODY TYPES." It highlights the article's focus on muscle gain tips for tall women, including nutrition and exercise modifications.

An infographic titled "Exercises for Myofascial Release" illustrates various foam roller techniques for different body parts, including neck, quadriceps, upper back, lower back, pelvis, hamstrings, IT band, inner thigh, shoulders, glutes, and calves, with key points on proper breathing and technique.

This image lists detailed instructions for back exercises: Pull-Ups or Assisted Pull-Ups, Bent Over Rows, Lat Pulldowns, and Single-Arm Dumbbell Rows, providing guidance on proper form for each.

Muscle Gain Workout Tips For ✨Tall Girlies✨

✨Eat! Eat! Eat!✨ Tall women, like anyone else aiming to build muscle, should consume an adequate amount of protein. Generally, you want to aim for around 0.8-1 gram of protein per pound of body weight per day to support muscle growth and repair. But besides protein, you need ✨calories✨ to suppor

188 likes

Nervous system is a tree. Pelvis=root. Spine=trunk

#nervoussystem #wellness #yoga #somalitiktok #pelvic

12 likes

Cod Liver Oil Health Benefits

Cod liver oil is a type of fish oil supplement with numerous health benefits. It is rich in healthy fats, vitamins, and antioxidants. Like regular fish oil, cod liver oil is high in omega-3 fatty acids, which are linked to many health benefits, including reduced inflammation and lower cholestero

528 likes

This will completely change your core and your strength!! Learning how to breathe, engage your transverse abdominus, and stabilize your pelvis and low spine is key. We dive deep into all of this in our Pilates classes, and it WILL change your core, fix your back pain, and make all your workouts mor

10 likes

GOUT Review for Nursing Students

Gout is a type of arthritis that occurs due to URIC ACID buildup in the blood. 🧠 Uric acid is a byproduct created from the breakdown of purines during digestion. When uric acid builds up too much, it leads to crystal formation in the joints, causing inflammation and pain. ⭐️ Symptoms Charact

348 likes

A recipe card titled 'JOINT PAIN STEW' lists ingredients like stewing beef, paprika, ginger, diced tomatoes, peanut butter, and cilantro. The card is overlaid on a close-up image of a hearty, reddish-brown beef stew garnished with green herbs in a white bowl. The text 'Lemon8' and '@mappedoutnutrition' are visible at the bottom.

🍲✨ Joint-Pain Fighting Stew ✨🍲

This hearty beef stew is packed with ingredients that do more than just satisfy your taste buds—they help reduce joint pain! 💪 Here's how: Beef is rich in collagen and protein, supporting cartilage health and joint strength. Ginger is a powerful anti-inflammatory that can help reduce join

201 likes

these movements aren’t something you should have to rely on forever but they are helpful for relief of pelvic heaviness or prolapse symptoms in the early healing stages🤍 #prolapse #pelvicfloorexercises #postpartumrecovery

2 likes

5 Yoga Poses for Emotional Self-Awareness ❤️

I started using yoga for emotional self-awareness during my yoga teacher training, when I first learned that bodies can actually store emotions in the body. That completely changed how I saw my practice. I began to notice how tension in my body was often tied to something deeper—grief, stress, unsp

43 likes

These are the bemefits of eating pineapples everyday #pineapple #healthtips #fruit #bromaline

8 likes

This is glute imbalance. Most people miss it.

Glute imbalance gets overcomplicated all the time. You don’t need fancy drills or long workouts. You need the right simple movement. Most people chase complex exercises and miss the basics. That’s why the problem stays. Why single-leg glute bridges work • You train one side at a time. No h

109 likes

25 likes

See more