Exercise During pregnancy
As the baby develops in the womb, the abdomen of the expectant mother progressively bulges forward. The increasing load in the abdomen creates tension in the muscles of the back and the waist. It is this tension that is responsible for the usual bolt-upright appearance. To enable the mother to carry the additional weight without strain, it is necessary to strength then these muscles.
The cartilage between the bones in the joints and the tendons attaching the muscles to the bones tend to soften after the delivery. Strengthening the muscles will help to maintain the elasticity and strength of these connective tissues, and minimize the softening. Exercises have been devised to strengthen the muscles that are involved, thus reducing the possibility of the consequent pain. Some exercise considered indispensable for toning up the muscles of the abdomen, back and waist are described here.
The mother-to-be must start performing these exercises just as soon as she learns that she is pregnant. She would of course be well advised to observe moderation in the matter, taking care that the quantum or the pace of the exercises should not be such as to cause undue fatigue. The benefits of these exercises will become apparent in the later stages of pregnancy when the abdomen begins to sag forward.
(1) Exercise for Strengthening the Waist Muscles: This is an exercise meant for the initial stages of pregnancy. Stand with the two feet slightly apart. Place the palms on the waist. Without shifting the feet, turn the upper torso 90 degrees to the right, and then to the left.
Repeat ten times for each side alternately.
(2) Exercise for Strengthening the Muscles of the Back and the Waist: Stand with the two feet planted slightly apart. Open the palms bend sideways to the right, keeping the left as low a point as possible with the right hand. Return to the initial position. Perform the same movement on the left. Repeat ten times for each side alternative.
(3) Exercise for Strengthening the Abdomen: Kneel on the floor, with the knees slightly apart. Raise the arms vertically upwards. Now turn on your waist towards the right and touch the right foot with the left hand and the left foot with the right hand. Return to the initial position. Perform the same movements towards the left. Repeat ten times for each side alternately.
(4) Exercise for Strengthening the Abdomen: Kneel down, with the knees slightly apart, and place your palms on the floor, assuming an all-fours position. Now, maintaining your balance and keeping the back straight, raise the right arm and the left leg till they are level with your back. Return to the initial position. Perform the same movement with the left arm and right leg. Repeat ten times for each side alternately.
(5) Exercise for Strengthening the Back: Lie flat, face up, on the floor. Bend the legs at the knees, thus bringing the feet nearer to the torso. Press down with one foot so as to raise the back off the floor. Maintain this position for six seconds. Return to the initial position. Now do the same with the other foot. Now press down with both feet simultaneously so as to raise the back off the floor. Maintain this position for six seconds. Return to the initial position. Repeat the whole sequence ten times.
(6) Exercise for Relieving Backache: Lie down flat, face up, on the floor; Bend the legs at the knees. Now raise the back of the floor, with arms extended forwards and reach for the keens. Keeping the back thus raised, impart a rotatory motion to hips. Keep this up for six seconds, without lowering the back. Let yourself down gently to the initial position. Repeat the entire sequence of movements ten times.
(7) Exercise for Relieving Backache: Kneel on the floor, and bend forward, assuming an all-fours position. Supporting yourself on the palms placed directly beneath the shoulders and on the toes of the feet, raises the knees off the floor. Raise the back, keeping the head down. Do not let the back sag down. Maintain this position for six seconds. Return to the all-fours position. Repeat the sequence of movements six times.
(8) Sit on a flat chair with a straight upright back. Place the palms on the knees. Now push the elbow outwards, without shifting the palms. This will put the abdominal muscles under tension. Maintain the tension for six seconds, and then relax slowly. Repeat it ten times.
The pregnant woman will be benefited greatly by choosing from among these exercises those that she feels to be necessary and convenient for herself, and performing them regularly.
Exercise for Relieving Backache and for Controlling Excessive Bulging of the Abdomen:
Most pregnant women suffer from backache, especially in the lower regions of the spine. Some of them develop this complaint after delivery. The exercises described here will prove beneficial in such cases. The exercises should be performed five times a day, and then the frequency should be gradually increased to 20 a day. (Read More...)
