Needless to say, Pregnancy is one of the happiest moments of a woman’s life but on the other hand, it can be very strenuous for the women body too. Therefore, it is extremely necessary to be physically active during pregnancy to reduce complications for both mother and the baby. Here are some safe and effective exercises to perform during pregnancy:
- Abdominal Exercises: During pregnancy, abdominal muscles get stretched to its limit. Sometimes abdominal muscles rupture due to weakness is known as diastasis recti. In order to avoid such complications, it is important to keep muscles strong. Abdominal curls and straight leg raise are excellent exercises for both upper and lower abdominal muscles.
- Knee joint exercises: Knee is the major weight-bearing joint of the body. Due to an abrupt increase in weight during pregnancy, women often complain of knee joint pain. Strong muscle align knee joint in proper position and reduce knee joint pain as force is transferred equally to the whole joint. Lie straight on a mat, put a rolled towel behind your knee joint and press it downwards to strengthen your quadriceps muscles and repeat the same
- Back Exercises: Spine position changes a lot during pregnancy. Lumber curve increases and causes shortening of back muscles takes place. Sometimes the pain radiates to the legs as well. To avoid such discomfort, cat and camel stretches can be performed which not only stretches back muscles but is also very comfortable for pregnant women. exercise by putting the rolled towel below the ankle joint to strengthen hamstring and calf muscles. Heel raise and mini squats in standing can also be performed with support.
- Deep breathing: Deep breathing is necessary as heart rate and respiratory rate increases during pregnancy. Increase in respiratory rate means there will be more short breaths which do not supply sufficient oxygen to the body. Deep breathing exercises nullify it. It also stretches the thoracic muscles.
- Pelvic floor exercises: After delivery of the baby, pelvic muscles get weakened and problems like urinary incontinence and uteral prolapse arise. Starting pelvic floor exercises also known as kegel exercises from early stages and continuing even after delivery can help reduce such problems. Strong pelvic floor muscles also help during labour. Squeeze your pelvic muscles as trying to hold urine and hold the contraction for ten seconds and release. Perform it several times to get good results.
On a different note, every pregnancy is different and it’s always intelligent to consult your gynaecologist before your adopt anything you read on the internet or in books.