Exercises during Pregnancy

Do exercises that do not strain particular muscles; instead do those exercises that would help weight management and would benefit all parts of the body. What can be done and what should not be done are listed here

Instead of just standing, try walking forward and backward. This way you use different muscles every time. Body weight is equally shared among all parts. Keep one of your feet forward. This way you are able to shift your body weight from one foot to another easily and effectively. Try walking while moving your muscles, keeping your back straight and tilting your pelvis to one side.

While sitting, use a stool to keep your feet elevated. While climbing stairs, plant your feet completely on the step and instead of leaning forward, raise your legs and feet to reach the next step. Avoid leaning forward or bending down to lift something from the floor. This will strain your back while straightening. These will also shift your centre of gravity. If lifting is necessary, place your feet well spread out, straighten your back, fold your legs and squat while picking up the article.

YOGASANA IMPORTANT’S

You can do yogasana that would help relax your body. This will be helpful throughout pregnancy.

There are research reports that say that some of the body postures help eliminate some of the complications of pregnancy.

Yoga helps to get relief from back pain, fatigue,swelling, muscle cramps etc. you can try the following asanas to keep your body relaxed. Do not continue if pain continues.

Spread the knees well and sit down with one leg firmly on the ground and the other leg in front of it with back straight.support your back against the wall or some furniture. Be in the same position for at least 5 minutes. Try to extend the time slowly up to 30 minutes. During the exercise blood supply to the legs and feet decreases; so try to move your toes once in a few minutes and then come back to position.

This is a good posture for relaxing the body and helps to relax the muscles of the lower back, thighs and hip. Also helps to reduces back pain.

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.

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.