During pregnancy, exercises are important for a number of important things, such as raising the level of energy, helping in slowing the metabolism to restore calm and focus, and helping to reduce nausea, morning sickness and mood swings. It also helps to focus on relieving tension around the cervix and birth canal, Relieving edema (fluid retention) and cramping which can be quite common in the last months, Influencing the position of the baby and turning it in advance if needed. Strengthening and massaging the abdomen which helps stimulate bowel action and appetite, and focus on opening the pelvis to make labor easier and quicker. However, all of these should be done under professional supervision.
Let us take a quick look at a few tricks –
Stand as shown in position 1. Take a deep breath. Then gradually bend forward to position 2. Take care that you do not lose your balance, or put pressure on your womb in any way. Let your breath out slowly and stand back up in position one. Repeat about 10 times. Less if it puts unnecessary strain on the body.
Lie down in the position shown and raise your hands above your head. Take a deep breath and bring the hands forward in an attempt to touch the knees. Do not lift the rest of your body. Bring the hands back in the initial position on the ground while exhaling slowly.
IMPORTANT: LYING FLAT ON BACK AFTER FOUR MONTHS OF PREGNANCY IS DISCOURAGED SINCE IT REDUCES BLOOD FLOW TO THE WOMB IN THIS POSITION. So this exercise is for the first trimester only.
Stand in position 1. Gradually bend back and bring your hands to support your hips while inhaling. Hold your breath for 5 seconds. Stand back up in position 1 while slowly exhaling. Take care to maintain your balance and do not bend back too much. Plant your feet wide apart if that helps in maintaining the body balance.
Sit with your legs spread wide and raise your arms above your head. Take a deep breath and try to turn the upper torso to one side and touch the foot on that side. Slowly get up to the initial position while exhaling. Repeat the process with the other foot too. Be cautious not to put pressure on the womb while bending and do not stretch the legs too wide apart.
Exercises during pregnancy are not only helpful before and during the child birth, but after that also, in restoring the uterus, abdomen and the pelvic floor.
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