私は今年2月に次男を出産し、2人の息子の母となりました。
出産直前までパリオリンピックを目指す競泳選手のトレーニングを指導し、生後2ヶ月を過ぎた辺りからスタジオの仕事にに徐々に復帰しました。
しかも臨月まで選手がトレーニングの一環とし標高2,200m程の低酸素の部屋でトレーニングをすると言う、今時大声で話したら炎上するであろう妊婦生活を送っていました。
この写真は生まれるちょうど１週間前。
出産当日も標高2,000mオーバーでトレーニングを予定していた。笑
1人目の時も3ヶ月で出張、半年で試合帯同してたな〜と遠い昔の日のように思い出します。
1人1人妊娠、出産は違うし産後の身体の状態も本当に人それぞれで一概に何がいいかとかは言えませんが、今回は私がおこなっていた秘密特訓をお伝えしたいと思います。
それは骨盤底筋のエクササイズ。
最近は巷でよく聞くようになりましたが、果たしてそれがなんなのか知らない方の方が多いんじゃないかと。
なぜ骨盤底筋エクササイズをするかと言うと、妊娠中は赤ちゃんがお腹の中に入ることでお腹が前にせり出し骨盤が前傾します。
グッと腰が反る状態になるんですね。
そしてホルモンの影響で骨盤周囲の靭帯や筋肉が弛緩してきます。
よくお腹の大きい妊婦さんが内股でトボトボ歩いていて「大変だな〜」と思いますがアレ、骨盤底筋のエクササイズした方がいいです。
私は臨月の時も早足でスタスタ歩くので後ろから歩く方に妊婦だと認識してもらえないことが多々ありました。笑
仰向けに寝て息を吐きながら膣を締めることで骨盤が前傾からニュートラル（中間位）なポジションになります。
仰向けが苦しければ横向きでも立ってでもどんな姿勢でもできます。
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ただ問題があって、これ妊娠してからやってもお腹が邪魔でものすごく分かりづらいのです。
そして間違った方法ですると出産を早めてしまったり危険な状態になりやすいのでおすすめしません。
正直、妊娠してからマタニティヨガとかグループでのレッスンを始めることに私は反対です。
そして妊娠中にマタニティマッサージと謳われるボディケアも最近多いですが身体をマッサージしても骨盤底筋だけは締めることできません。
産後の骨盤調整も同じく。
緩んでいるのにマッサージしてどうするんだ、と。（硬くなっている部分はいいんですよ。）
骨盤底筋はセルフでしか鍛えることができません
骨盤ベルトをしても骨は緩むことはないので根本的な解決にはなりません。
1人目は骨盤ベルトしろと言われしましたが2人目いらないや、と思いしなかったらそちらの方が身体が戻るのが早かったです。
と言うことで妊娠前から妊娠希望される方は骨盤底筋のエクササイズは必須です。
私は出産翌日からエクササイズをベッドの上で再開し、尿漏れや骨盤周囲の不定愁訴とは縁遠い日を送ることができています。
ちなみに産後きちんと骨盤底筋のエクササイズをしてこなかった方たちは10年後、20年ごとくしゃみによる尿漏れを多発しますので、私は産後5年経ってるわと言う方でも今すぐ始めることをおすすめします。
Studio SEAのトレーナーは産前産後コンディショニングスペシャリスト認定（Studio TORCH）資格を持っていますのでお困りの方はご相談くださいね。
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産前産後にやっておいてほしいことは他にもあるのでまた書きますね！
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