I am writing in my benefit as well and to share to those pregnant mommy bloggers or not who will drop by at my space. Now that my baby inside growing bigger everyday, I experienced a little discomfort. Who would've not wanted to feel comfort? Though this is part of phases that needs to bear in pregnancy, there are ways to ease those kind of discomfort. And also I know though I am pregnant I need to do necessary exercises that will benefited me all along this stage.
Kegels Exercise
These exercises strengthen the pelvic floor muscles, which support the uterus, bladder and bowel.
This is done by try stopping the flow of urine while going to the bathroom. Be sure to only do this once, as stopping the flow regularly can cause damage. Once aware of the necessary muscle, contract and relax the muscle multiple times. Try to set a goal of 200 kegels daily by the end of the pregnancy and continue these exercises after giving birth to ensure a quicker recovery.
Pelvic Rocking
These exercise strengthens the lower back, abdominal muscles and posterior muscles along with relieving pressure on the lower back and major blood vessels, increasing circulation and improving digestion. In a hands and knees position, relax the lower back, allowing it to gently tilt downward.This one way to relieve lower back pain. Do not overextend the back, as that can cause injury. Then, gently come back to your initial position. Repeat this exercise 30 to 70 times per day for the best results.
Squatting
This is a normal and relaxed position and has enormous benefits for pregnancy and birth. Squatting gets the body into the natural alignment to put pressure on the uterus, to prevent arching of the back, to shorten the birth canal, and to increase the outlet of the pelvis.To practice these stand up with the legs comfortably apart. Bend the knees slightly and tuck the hips under. Finally, simply bend forward and squat. For those who are unfamiliar with this position, it may be necessary to utilize a counter top or the back of a couch for stability while squatting
Tailor Sitting
A natural and healthy way of sitting, tailor sitting strengthens the abdominal, thigh, and lower back muscles, while also placing pregnant women into the perfect position for kegels. These is done by simply sit on the floor, or for later pregnancy stages a firm pillow and cross the legs. Tailor sitting can be done while playing with young children, watching television or reading a book
Aerobics
Studies shows that it is important to have some sort of aerobics for the last two trimester in pregnancy. These is to ensure proper stamina during delivery.Walking, swimming, and low impact aerobics are excellent for increasing energy and overall health. It is better to start for 20 minutes each day until you can make it for an hour a day. Don't pressure yourself.
I have to accomplish any of those I have shared. I know this is also for me. No more long petix mode in front of the computer..
5 comments:
thanks for these info. now i know how is it important to a pregnant woman to have a proper exercise, if you don't mind, may i ask you. Why is it there's a lot of cs than a normal delivery. my wife is also cs.
Cs has a lot of different reasons..
First thing first, if it will be lives will be at risk then the last option is Cs. Sometimes it also vary on medical condition prior or related to pregnancy.
Thank you for this post. This looks like great exercises to relieve lower back pain.
Exercise for pregnant women is not only beneficial to them but as well as your baby. Exercise helps to replenish our oxygen supply and keep our blood flowing. This in turn bring more nutrient to your developing baby. So if you are not exercising, I highly recommend you start.
Exercise for pregnant women is not only beneficial to yourself but as well as your baby. Exercise helps to replenish our oxygen supply and keep our blood flowing. This in turn bring more nutrient to your developing baby. So if you are not exercising, I highly recommend you start.
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