Exercise During Pregnancy!

deepa bala

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Here's a routine workout, which you should do everyday, just to keep your body supple and limber.


Neck
Stand with your feet 15 to 18 inches apart, and hands on your waist. Stretch your neck to the left, roll it back and stretch to the right. Repeat slowly 4 times, moving your head in opposite directions. If bending your neck forwards doesn't make you dizzy, move your neck clockwise and anticlockwise, twice.

Shoulders (10 times in each direction)
With your hands on the side, shrug your shoulders back, up, forward and down again. Place your fingers on your shoulders and rotate your elbows forward in as wide a circle as possible, and then backwards. With hands on the sides, swing them round and round forwards and backwards.

Arms (10 times in each direction)
Raise your arms to your sides, stretch them outwards, and bring them forward till they meet. Then stretch them as far back as they go. Don't forget to repeat 10 times! Clasp your fingers behind your buttocks and stretch them as high up as they go. Bring down and repeat.

Waist (10 times in each direction)
With your hands on your waist twist as far back as you can go, in each direction. Don't move your upper body. Make sure you feel the stretch on your waist. Bring your arms up straight, shoulder level and swing
them backwards in each direction, once again feeling the pull in your waist.

Stand with your feet 3-4 feet apart, hands on hips, bend your knees slightly, and bend to the left and then right. Make sure you bend sideways and not forwards. Feel the pull in your waist.

Lower back stretch (5 times)
Stand with your feet together, knees straight, and slowly try to touch your fingers to your toes. Hold the stretch for at least 7 seconds. Repeat.

Thigh Stretch (10 times each foot)
With your legs about 3-4 feet apart, try and touch the toes with the fingers of your opposite hand without bending your knees. Swing your hands from one leg to the other.
The last 2 exercises may have strained your lower back a little, so with hands on your waist and feet 15-18 inches apart, simply stretch backwards and forwards a few times, in a bending motion.


Source: IndianParenting
Note: Consult a doctor before making any exercise a routine.

 

deepa bala

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[FONT=arial,helvetica]Inner thigh stretch (Repeat 10 times)

  • Squat, and bend your knees outwards, with the soles of your feet touching fully, from the toes to the heels.
  • Hold your feet in this position with both hands and gently push your knees as far down as they go.

Leg stretch (10 times)




  • Stretch your legs straight out in front of you.
  • Bend forward and try to touch your toes with your fingers, without bending the knees. Hold this position for about 7 seconds.
  • If possible, try and touch your head to your knees. (Remember, you can't bend 'em!)

Lower back (10 times each leg)



  • Spread your legs about 3 feet apart.
  • Place your hands in the centre in front of you and move them as far ahead as possible.
  • Slowly move to one leg, stretching all the way.
  • Hold this position for about 5 seconds before moving to the centre again, and to the other leg.

Thighs and waist (10 times each direction)



  • Sit up straight with your legs still apart, and slowly bend sideways, with the opposite arm over your head.

Thighs and buttocks (10 times each leg)



  • Lie down on your left side with both legs stretched out straight.
  • Lift your right leg as high as possible, without bending the knee.
  • Bring it down and repeat.
  • Turn around on your right side and repeat the same movement with your left leg.

Stomach (5 times, to start off with, slowly increase to 10)



  • Lie down on your back and with your hands under the small of your back for support, lift up both your legs together, without bending your knees. Hold them at 90 degrees from the floor, for about 7 seconds.
  • Bring them down SLOWLY and hold them again for about 5 seconds when your legs are 45 degrees from the floor.
  • Bring them further down till they touch the floor. The movement of the legs is very slow in this exercise.

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Source: Article from Indian Parenting
Note: Consult a doctor before making any exercise a routine
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sumitra

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#3
Dear Deepa, useful informative post containing valuable guidance for doing exercise during pregnancy. thanks
 

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