EXERCISES FOR ANKLES, BREAST AND SHOULDERS

Stand with legs apart and keep your hands on a chair for support, without moving the feet from the ground,bend your right foot as much back as possible. Bend slightly lower and bend your left knee. You will feel pressure on the right ankles.

Come back to original position and relax for a few minutes and do the same for the other leg.this will eliminate pain due to muscle pull or sprains. This will even help reduce fat accumulation in the cheeks.

Caressing the breast muscles.

This can be done while standing or while sitting. Raise the right elbow above the head and breathe in. straighten the arms and breathe out. Raise them further and come back to normalcy. Do the same with the other hand. Do at least five times for each hand. The exercises helps to relax the breast muscles and increase their tone. It also helps to relieve breathlessness.

Rolling the shoulders

You can do this while standing or sitting. Keep the head, neck and the back in oneline. Hang the arms loosely at the sides. Lift shoulder alone (not the arms) upwards and backwards in a rolling motion as much as not to hurt.breathe in when you rolling and breathe out when they are back to normal. Do this atleast ten times. Take a few seconds rest after ever y circular motion .

This helps to strengthe n the upper back and relieve pain in the addition to giving relief from numbness in the extremities like fingers and toes alone.

EXERCISE FOR THE PELVIC REGION

Keep your feet straight with the hips and plant them firmly on the floor. Keep your hands straight to the shoulders. Keep your back straight. The head and the neck should be in straight orientation with the back. Do not move your knees and elbows.

Pull the muscles of the abdomen and the buttocks and give pressure at the lower back. (pull the muscle s and keep them rigid). Stay like that for a few seconds and then relax. Repeat it at least 5 times. Initially you may need help to keep your back straight and for you to back to normalcy.

This exercise strengthens the muscles of the stomach and lower back; eliminates back pain during labour and also helps in the correct orientation of the fetal head if it is not in correct position.

This will also help to relax and tighten the anal muscles that play a major role in delivery. They will also aid in faster recovery after labor pain.

Right time for conception

Some of the methods or signs to know the right time for conception. The first methods are calendar method if the cycle is once in 28 days regularly then mark the date of menstruation in the calendar. Continue doing this for many months. This will help to calculate the regular duration of monthly periods. If the cycle is regular, the intermittent period between two cycles will be uniform. If the dates are different then intermittent period will be irregular. Ovulation occurs 14 days prior to the onset of the next period. Conversely, it occurs 14 days after the previous periods. This can be calculated from the calendar method.

Secondly, Temperature method. When the body temperature decreases slightly every month after ovulation and becomes normal. So recording the temperature regularly can help in identifying the time of ovulation. The chart on which temperature is to be recorded can be obtained from the doctor. This will show when the ovum was released and if it was released at all. There is a special thermometer for this. Using this record, the body temperature on the first day of menstruation in the morning itself. This method it would ease for use by keeping this in mouth for more than a minute and record the chart. For next month other chart. In interval if the temperature is same, it is the right time for conception.

The other method is mucus discharge, just before ovulation , the mucus secretions around the cervix become thin to facilitate easy movement of the sperms across the uterus. Sometimes the discharge is high as to wet the undergarments. For some discharge is sticky and thick.

TIPS ABOUT BEAUTY CARE

These will help to regularize blood circulation, increase the power of the muscles, make the body relax more and to remove fatigue. Do gentle exercises with not much of jerks and shakes. Never do those that cause discomfort or pain. Some maternity clinics offers advice for pregnant women on the kind of exercises they should do. Those who cannot afford it can form a small group. This will help to motivate you.

You can do this while standing, sitting or even lying down. Pull the muscles of the pelvic area together as though trying to hold urine. You will feel that the muscles around the kidney and genitals tightened. Keep it that for a few seconds before releasing it. Do it again.

Tighten the muscles around the anus uniformly and relax. Repeat it many times. Slowly increase the number of times you do these pelvic exercises to reach a level of doing 50 times a day.

Every time you the muscle try holding them at least for 5 seconds. This will eliminate the heavy feeling in the pelvic region; it will also control the leakage of urine while laughing and coughing. It improves bladder control. The exercise can make the pelvic muscles more flexible and strong.

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