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To maintain good health and quality of life, several pregnant women wish to continue with their exercise regimen. Here are the list of benefits for performing pre natal and post natal exercises and staying fit & active during pregnancy.
The benefits of doing Pre Natal and Post Natal Exercises
Exercises To Be Avoided During Pregnancy:
Pre and Post Natal Exercises
Exercise 1: Pelvic Floor Exercise
Source – https://www.hfe.co.uk/
Why do the Pelvic Floor Exercise?
How to do the Pelvic Floor Exercise?
Exercise 2: Stomach Strengthening Exercise
Source – https://img.webmd.com/
Why do the Stomach-strengthening exercise?
To strengthen stomach (abdominal) muscles and ease backache during pregnancy
How to do the Stomach-strengthening exercise?
Exercise 3: Pelvic Tilt Exercises
Source – https://img.webmd.com/
Why do the pelvic tiltexercise?
To make your body prepare for labor pain
How to do the pelvic tilt exercise?
Lie down flat on your back with knees bent and feet flat on the floor. Rock your pelvis slightly forward to bring the lower spine flat against the floor. Hold the position for a few seconds, and then relax the pelvis so that your lower back remains slightly curved away from the surface of the floor.
Exercise 4: Upper Back Exercise
Why to do Upper Back Exercise?
To stretch and move your upper back and neck
Source – https://img.webmd.com/
How to do Upper Back Exercise?
Movement 1: Sit straight with crossed legs. Twist to the left and then to the right. Repeat the movement for 10 times each side.
Movement 2: Sit crossed legsand link your hands behind your neck. Twist to the left and then to the right. Repeat the movement for 10 times each side.
Movement 3: Sit cross-leggedand link both hands together in front. Take the arms up in front and above the head as far as you can. Hold for two or three seconds and then slowly lower your arms down again.
Exercise 5: Neck Exercises
Source – http://images.medicinenet.com/
Why to do the neck exercise?
To strengthen the neck & get relief from pain in the neck due to breast feeding
How to do the neck exercise?
Sit and slowly turn your head to the left and then to the right. Then slowly tilt your head so you move your right ear down to the right shoulder and then your left ear down to your left shoulder.
Warning Signs To Discontinue Exercises: