Pregnancy causes huge changes to your body, and you’re going to feel certain strains. Here are some exercises to help beat the aches of pregnancy
REGULAR EXERCISE IS important for all women. In pregnancy, exercise heals a woman by strengthening her body, relieving her tension, improving circulation and contributing to a feeling of well-being and balance.
Some common aches and pains that are felt during pregnancy and that can be relieved with exercise include...
BACKACHE
The changes in your body during pregnancy cause a shift in the centre of gravity, affecting your posture. The expanding belly pulls the abdomen forward, causing the spine to assume a greater curve than normal. The abdominal muscles elongate and stretch up to 20cm to accommodate the expanding uterus. The recti muscles separate down the middle, and the back ends up picking up the slack, causing more strain.
WHAT TO DO
Get onto all fours with your back as flat as possible.
Visualise pulling the pubic bone towards you. As you pull in on the abdominal muscles, exhale and press your spine up towards the ceiling.
Hold for a few seconds and then slowly release. Avoid letting your back sag as you return to the starting position.
Do this whenever you feel strain in your lower back. This stretch will also help relieve mid-back stress and can be done at home and at the office.
A WEAK PELVIC FLOOR
A weak pelvic floor also contributes to backache.
WHAT TO DO
Do your Kegel exercises daily.
Squeeze the muscles of the vagina strongly and tightly (as if you were trying to stop your flow of urine) for eight seconds, then slowly release.
Do repetitions of 10 at least four times a day.
TIGHT INNER THIGHS AND HAMSTRINGS
Sit with legs apart, and bend one leg to place the heel of that foot at the groin area.
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Denne historien er fra February/March 2018-utgaven av Your Pregnancy.
Start din 7-dagers gratis prøveperiode på Magzter GOLD for å få tilgang til tusenvis av utvalgte premiumhistorier og 9000+ magasiner og aviser.
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