Saturday, February 19, 2011

Exercise for pregnant women

Pelvic exercises
This exercise is good for strengthening the stomach muscle and increasing the flexibility of the Spine and pelvis, and helps relieve back pain. After you skilled this position, you also can practice while standing, sitting or lying down.

The steps to do this:
  1. Start by kneeling on the floor.
  2. Put your hands on the floor (make sure your spine parallel to the floor).
  3. Tighten your stomach and buttoc muscles, and tilt your pelvis forward.
  4. Slowly exhale your breath. This should make your back arch upwards slightly.
  5. Hold your position, inhale and return to your beginning position.
  6. Repeat it several times.

Tailor sitting
This exercise will strengthen your posture and increase flexibility of the spine and pelvis thigh muscle. It also improves blood circulation in your lower body.

The steps to do this:
  1. Sit with your back straight, knees bent and the soles of your feet together.
  2. Bring your heels as close as possible to the body.
  3. Grasp your ankles, and use your elbows to press down your thigh (don't forced).
  4. Hold for 20 seconds, then rilex.
  5. Repeat several times.
Don't be too exhausted yourself with the exercise.   If you can't beathe comfortably or talk normally during exercise, slow your pace or do something less streanuous.
 
Towards the end of your 2nd trimester, stop doing any exercise that requires you to lie on your back for more than a few minutes.

2 comments:

Bryan Carlton said...

Exercise for pregnant women is not only beneficial to yourself but as well as your baby. Exercise helps to replenish our oxygen supply and keep our blood flowing. This in turn bring more nutrient to your developing baby. So if you are not exercising, I highly recommend you start.

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