You may be overwhelmed when you are pregnant and people are talking about
exercise. Don’t worry, exercises you will do are not difficult one’s and
they will help you greatly to stay fit even if you have not been doing
any exercise before or it has been long after your last exercise. Some exercises help you get relieved from your back pain or will prevent the back pain from occurring at all. The slogan in pregnancy is “get moving”. It is observed that those who get moving have easy pregnancy, delivery and after birth. They hardly complain of sickness.
What Is Exercise?
Exercise according to Google Search is activity requiring physical effort, carried out to sustain or improve health and fitness. An activity carried out for a specific purpose.
Pregnancy is an important issue in one’s life that needs to be taken good care of. When your are pregnant it is better to indulge to anything that will give you and your baby good health.
Every exercise you do is geared at maintaining good health during pregnancy for yourself and your baby.
Types of Exercise
There are many types of exercise for health and fitness. It ranges from mild, moderate to vigorous exercise
- Clapping and so on
If you have been doing a lot of exercise before getting pregnant, remember that now your are pregnant that you are not advised to do all the exercises you do before.
In normal circumstances, the exercises listed above are what we do in our daily activities while in your house or in any association with others. But running and jogging are discouraged if your pregnancy has advanced as you may not be able to control the wave of your big abdomen and so you may fall. For weight lifting like lifting your child from the ground your have to use lifting good practice which your can read about here
These additional exercises might help you greatly to improve your health and the health of your baby and make the period of your pregnancy smooth and smooth delivery.
Seven Exercises That Will Help You Overcome Your Back Pain
– Pigeon Stretch
-Seated Tick Rocks
-Bent Over Front Raises
-Wide Squat With Twist
-Figure 4 Stretch
As great researchers affirm that about 85% of women suffer back pain during their pregnancy I still know that there are some women who never know what back pain is during their pregnancy which one of the contributory factor might be following these exercises as listed above and following good lifestyle.
Let’s look at the above exercise one-by-one
This is the exercise done by positioning a ball in front of you as you kneel in a most comfortable way with your hip over or behind your knees. Make sure your are kneeling comfortably, not experiencing any pain. The purpose of this is to stretch the muscles of your back. Begin your action by gently exhaling, Turk your chin out and roll out the ball while your are drawing your shoulder away from your ears as your are inhaling the breath deep down your belly this makes your low back to arch into a comfortable position. By so doing the muscles of your back are stretched and softened. Repeat this for 5 times or than long as your can fill comfortable.
Keep yourself in a comfortable position. Either standing or sitting, Keeping your hands drop on laps or side. If your are sitting down do not place your hand own the armrest but allow your hands to rest on your laps, do not rest your back on the back rest but sit upright. Remain in that position for few minutes. Now gently draw in your breath and allow it to go down to your belly and touching your pelvic muscles and bones. You will have a feeling of it as you are doing so. Remain in this position for a minute or more. Then release the breath. Repeat for 5 times or as many as your are comfortable with.
Find yourself comfortable and wide space where your actions will not be restricted due to compacted space. Pose yourself in equating position with your legs spread apart and your stance on the toes. Allow your toes to carry your weight and your abdomen between your legs. Your hands spread out and slightly lifted to the air and stretch out over your head to other side of your head. Now your should feel a wrapping on your hips, on your gluteal muscles and on your upper arm strings. Retain the position and maintain balance by sticking your buttock back. Gradually lift your trunk up and down for some minutes as you inhale and hold your breath stand in full stand. Repeat for 5 or more times as long as you feel comfortable to do so.
Wide Squat Twist
Stand in stride with your feet wide spread, place your hands on your legs, twist your shoulder to the other side and make your sure your look over your shoulder to the other side. You should feel the twist at your shoulder, hip and upper arms trig. Strengthening the muscles will pain that must have existed in that area.
Seated Tick Rocks
Get a chair without hand rest. Sit straight on the chair, cross one leg over the other. Lift your hand and allow it to fall across your head to the other side while your allow the other hand drop by your side. Stay for in that position for few minutes then change to the other hand. Repeat this up to 5 times or more than long as your are comfortable doing it.
This exercise stretches the muscles of your hip side. It will really touch your pain if it comes from the side as the muscles and tendons around it are stretched and softened. Do it more frequent if it helps your.
This type of exercise your have to make a space on the floor where your can stretch out yourself. Put one pillow under your hip if it will give your more comfortable. Stretch out yourself on the floor and fold your leg under your belly. Allow this leg reach your opposite hip through the other leg lying straight on the floor. Keep the arch of your low back straight so that your gluteal muscles will get the stretch.
Using your upper back try as much as your can to push out the floor, breath in deeply and hold your breath as your bear carrying out the action making sure your get the feeling of the stretch on your belly and on the hip muscles.
When your have got a good stretch of your abdominal and gluteal muscles for about 10 to 15 seconds, your can now turn and do same for the other side. Repeat for 3 – 5 times or than long as your are comfortable.
Figure 4 Stretch
You can do this exercise by standing with one leg, bend that leg at the knee and lifting the other leg place it on that leg above the knee, lean forward and grab that leg, placing one hand at the toes and the other at the knee. You have to be firm to maintain the balance if not place your buttock against the wall. Still, in this position draw in a deep breath and hold unto it for about 10 – 20 seconds. Change to the other leg and repeat for five to ten times than long as your are comfortable with it. This exercise will strengthen the muscles at the side of your buttocks and the internal ligaments at the pelvic floor relieving any pain around the area.
Bent Over Front Raises
Stretch yourself over on the flow, supporting yourself with your two hand and two feet. Raise one leg well high on the air while your sport yourself with two hands and one leg. Stay like that for one or two seconds then change to the other leg. Repeat for 2 or 3 times than long as it comfortable for your
These above mentioned exercises can help relieve your back pain. Note that it is not a must that your do all but stick to those that your are comfortable with and if your are in doubt or not capable contact your doctor to assist your and give your the best advice according to your condition.
Other thing that is necessary in preventing your back pain changing your lifestyle by eating balance diet, getting good sleep and having enough rest. Most importantly be up and about, be on the go and don’t be your bed lover.
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