Information on Exercise During Pregnancy

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Exercise During Pregnancy

Exercises during pregnancy are designed to improve the muscle tone of specific in this case, those areas involved in childbirth—and to relieve tenon. Do all of the following exercises slowly and in a jerky movements can overstretch tendons and ligaments, and poszu, oe.ate joints. In the beginning, do each exercise only two to three session. Increase the number of repetitions (reps) gradually until the recommended amount. For maximum benefit, exercise twice Make sure you continue to breathe normally as you exercise.

Cage Stretch

Benefits. Relieves tension in the shoulders. Strengthens the upper back. Helps indigestion.

Directions. Inhale slowly while raising both your arms over your head. Then exhale, slowly lowering both your arms, first straight out in front of you then down by your sides, and then behind your back, to the count of 5.

Caution: Do not arch your back while doing this exercise. Raising your arms above your head will not harm the baby, as an old tale suggests. In addition, do this exercise whenevfeel tension in your upper body or have indigestion.

Arm Circles

Benefits: Strengthen the upper back and upper arm muscles. Relieve Directions: Stretch your arms out to your sides with your palms up small circles to the count of 10, gradually increasing the size of the Then reverse the direction of the circles, starting with large circles and ually decreasing their size to another count of 10.

Frequency: 2 reps per exercise session.

Shoulder rotation.

Benefit: Helps relieve upper backache caused by poor posture or breasts.

Directions: Place your fingertips on your shoulders and make backward cies with your elbows. Then reverse the direction and make forward cir Frequency: 10 reps per exercise session. In addition, do this exercise IA ever you have an upper backache.

Calf Stretch

Benefits. May help decrease leg cramps and improve circulation.

Directions: Stand facing a wall or your partner with one leg well forward the foot flat on the floor (lunge position). Stretch the other leg behind with the knee straight and the foot flat on the floor. Press your hands against the wall or your partner's hands. Lunge forward, bending the from at the knee and stretching the other calf. Stretch gradually for 15 to 20 seconds. Repeat with the other leg forward.

Frequency: 3 to 5 reps per exercise session

Pelvic Rock

Benefits. Improves posture. Relieves back discomfort and pelvic congestion. abdominal made tone.

Directions: This exercise can be performed in several positions. Among the are the following:

Kneel on the floor on your hands and knees. Tuck in your bottom, pull up your abdomen, and press your spine up at the lower back; do not hump your back. Hold this position for a few seconds, to the starting position. Repeat the exercise using a constant view ind a rocking motion. bone and the other at the small of your back. Stans erect in front of a mirror and check your posture from the side. With your hand on your pubicotate your pelvis forward, tucking in your bottom the other at the small of your back, rotate your pelvis forward, tucking in your bottom and Relax and repeat, using a constant rhythm and a rocking motion.

Tailor Press

Stretches the ligaments and muscles on the insides of the thighs and their elasticity.

Directions: Sit on the floor with your legs in front of you and the soles of your -ed together and pulled toward your body. Using only the muscles of loss, press your knees downward. You will feel your inner thigh muscles gently.

Caution: Do not bounce your knees. Discontinue the exercise if you feel pain your pubic bone, which may indicate some separation at the joints. Do 1, this exercise after birth until the perineum has healed.

Preparing the ligaments and muscles on the insides of the thighs pro- :omfort during the birth process. Practicing the exercise also helps you relax and feel at ease in this position while giving birth.

Frequency: 10 reps per exercise session.

Isometric Tailor Press

Benefits: Strengthens the inner thigh muscles. Strengthens the pectoral cies, which support the breasts.

Directions: Sit on the floor with your legs in front of you and the soles of feet pressed together and pulled toward your body. Cup your hands arou outsides of your knees and try to pull your knees up with your hands by pushing them down with your leg muscles. Hold for a count of 5. Now your hands on top of your knees and try to press your knees down with hands while pulling them up with your leg muscles. Hold for another 5 seconds. There should be no movement in either of these positions, just static counterpressure.

Cautions: Do not bounce your knees. Discontinue the exercise if you feel around your pubic bone, which may indicate some separation at the joints not do this exercise after birth until the perineum has healed.

Frequency: 5 reps per exercise session.

Tailor Stretch

Benefits: Stretches the ligaments and muscles on insides of the thighs and increases their elastic. Stretches the lower back and calf muscles. Directions: Sit on the floor with your legs stretched ow front of you and angled apart. Lean forward and ei reach each hand to its corresponding ankle, right ham: right ankle and left hand to left ankle, or slide both ha: down the same leg until you reach the toes, then repeat with the other leg.

Cautions: Discontinue the exercise if you feel around your pubic bone, which may indicate some s ration at the joints. Do not do this exercise until the perineum has healed.

Frequency: 10 reps per exercise session

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