לתרגילי הגמישות יש תפקידים רבים בהכנה ללידה ,
להפעיל את שריר הבטן, הרגליים, ירכיים, אזור הגב התחתון והשרירים השולטים על תנועות האגן.
בנוסף התרגילים משפרים את זרימת הדם ברגליים ומהווים הכנה טובה לקראת הלחיצות בשלב השני של הלידה.
להלן מספר תרגילים שתוכלי לישם בבית לצפיה בתרגילים נוספים לחצי כאן
תרגילי גמישות בזמן ההיריון
תרגילים בישיבה –
1. ישיבה על כיסא – סיבוב כפות רגליים
2. ישיבת כריעה – נדנוד לכיוון הרצפה וכל כף הרגל מונחת על הרצפה.
3. ישיבה מזרחית על מזרון ונענוע הברכיים.
4. מתיחת רגל אחת קדימה, ורגל שנייה לקפל בכיפוף הצידה, ולהחליף רגליים.
5. ישיבת ארבע – לכופף את הגב ולהניע את המותניים ואת האגן בסיבוב ולאחר מכן להרים כלפי מעלה ולהוריד כלפי מטה.
6. ישיבת שש – לקפל ידיים, ולהתקדם קדימה ככל האפשר, לנשום עמוק.
תרגילים בשכיבה
1. לשכב על הגב לקפל רגליים לכיוון הבטן לאחוז ברכיים ולנדנד אותם בתנועות קלות לצדדים (להגמשת שרירי הירכיים הפנימיים).
2. להצמיד אגן לריצפה לכופף ברכיים לבית החזה, לנשום ולנשוף עמוק.להחליף ברכיים לסירוגין.
3. להניח רגליים על הקיר ולהיצמד אליו עד כמה שניתן (תרגיל זה טוב למנוחה לאחר יום עבודה מפרך).
תרגילים בזוגות
1. לעמוד עם הגב אל הקיר, להיצמד אליו ככל האפשר לאחוז בזרועותיו של בן הזוג ולרדת לכיוון המזרון לאט ובזהירות (תרגיל זה טוב גם לאחר הלידה כאשר מופיעים כאבים באזור האגן והסימפיזיס).
2. לשבת בישיבת ארבע או שש, לטלטל את האגן בסיבוב רחב לנשום עמוק, בן הזוג מניח יד אחת על השכמות, ויד שנייה על הסכרום, ומבצע עיסוי – עם כרית כף היד, או עם כריות האצבעות (בד"כ מבצעים עיסוי בכיוון השעון).
חשוב לזכור !!
קימה מהירה בסיום התרגילים עלולה לגרום לסחרחורת ולעלפון, לכןראשית יש להסתובב על הצד, ורק אז לקום לאט לאט.
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chronometer watches
Understanding COSC Accreditation and Its Importance in Horology
COSC Accreditation and its Stringent Criteria
COSC, or the Official Swiss Chronometer Testing Agency, is the authorized Swiss testing agency that attests to the precision and accuracy of wristwatches. COSC validation is a symbol of excellent craftsmanship and reliability in timekeeping. Not all watch brands follow COSC validation, such as Hublot, which instead follows to its proprietary demanding criteria with mechanisms like the UNICO, reaching equivalent accuracy.
The Science of Precision Timekeeping
The core system of a mechanical watch involves the spring, which supplies energy as it loosens. This system, however, can be prone to environmental elements that may impact its precision. COSC-accredited mechanisms undergo demanding testing—over 15 days in various circumstances (five positions, 3 temperatures)—to ensure their durability and reliability. The tests evaluate:
Typical daily rate accuracy between -4 and +6 secs.
Mean variation, maximum variation levels, and impacts of temperature changes.
Why COSC Certification Is Important
For timepiece aficionados and connoisseurs, a COSC-accredited timepiece isn't just a piece of tech but a testament to lasting excellence and accuracy. It represents a watch that:
Presents exceptional reliability and accuracy.
Provides assurance of quality across the complete construction of the timepiece.
Is apt to hold its value better, making it a wise investment.
Well-known Chronometer Brands
Several well-known manufacturers prioritize COSC accreditation for their timepieces, including Rolex, Omega, Breitling, and Longines, among others. Longines, for instance, offers collections like the Record and Soul, which highlight COSC-accredited mechanisms equipped with cutting-edge substances like silicon balance springs to boost resilience and performance.
Historical Context and the Evolution of Timepieces
The idea of the timepiece originates back to the requirement for exact timekeeping for navigation at sea, emphasized by John Harrison's work in the 18th century. Since the official foundation of Controle Officiel Suisse des Chronometres in 1973, the accreditation has become a standard for evaluating the precision of luxury timepieces, maintaining a legacy of excellence in watchmaking.
Conclusion
Owning a COSC-certified watch is more than an visual selection; it's a commitment to excellence and precision. For those appreciating accuracy above all, the COSC certification offers tranquility of thoughts, ensuring that each validated timepiece will function reliably under various conditions. Whether for personal satisfaction or as an investment, COSC-accredited watches distinguish themselves in the world of horology, maintaining on a legacy of precise chronometry.
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