Simple Exercises during Pregnancy

jv_66

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#1
Some simple exercises during Pregnancy

During Pregnancy, doing exercises will ease your delivery.

Nowadays most of the hospitals are teaching these exercises for all the pregnant women.

Doing exercises without any strain is very important during pregnancy.

You can also add these simple exercises, after consulting your gynaecologist, about your normalcy.
 

jv_66

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  1. This one is for strengthening the Pelvic muscles, which plays the most important role during delivery.

You can do this exercise in any position like, sitting, standing and lying on the bed.

You should contract and relax the pelvic area, as if you are controlling your urine sensation.

You can do this as many times as you like. Atleast 50 times a day is necessary.

You should contract the muscle and hold it for few seconds.

This will strengthen the Pelvic muscles.

This will also control the spilling of little urine while laughing, coughing, etc., which may be common during Pregnancy.

Even after delivery , you can continue this for ever.
 

jv_66

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#3
  1. This one is to strengthen your calf muscles.


You can do this in the standing position. You can stand near a table or any sturdy object and catch hold of it for your support.

Expand your legs. Now use only the right leg.

Slightly bend the right leg to the back.

Now you may feel that your calf muscle of that leg is being stretched.
Stay for a while.

Now come back to the normal position.

Take some rest and then you can follow the same for the left leg.

You can do this exercise thrice a day
 

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#4
  1. This one is to strengthen your back muscles and give relief to the back pain, if any.


Here, you need to rotate the shoulders.

You can do this exercise, while you are sitting or while standing.

Sit in a position where your back and head are in a straight position.

Now you should start rotating only your shoulders and not the hand.

You can rotate the shoulder in the front position once and in the back position, the other time.

Inhale, while you are rotating, and exhale while you are releasing the shoulder.

You can do this 10 times in the morning and 10 times in the evening.
 

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#5
  1. This one is to strengthen your breast muscles and your breathing problems like breathlessness.


You can do this in the sitting or standing positions.

First lift your right hand towards upside.

Now, stretch it well towards up.

Hold it for few minutes.

Now, repeat this with the left hand.

You can do , 10 times with each hand.

You can do this thrice a day.
 

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#6
  1. This one is to strengthen your legs and give more blood circulation to the legs.


You can do this in the lying position.

First lie on the bed.

Your leg part should be near to any wall.

Now, lift one leg and rest it on the wall.

You need not lift it to a higher position. Just lift a little.

Hold it for few minutes.

Now come back to rest position.

After taking rest for a minute, now lift the other leg similarly and rest it on the wall.

Repeat this for 10 times. You can do this thrice a day.
 

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  1. Breathing exercises.

You can do this in the sitting position.

Close one of the nose and inhale.

Hold your breath for few seconds.

Now release it through another nose.

Now, repeat the same with alternate noses.

At a stretch, you can do this exercise, 10 times.

You can do this thrice a day.
 

jv_66

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#8
These are the simplest, harmless and mild exercises, which all the pregnant women can follow.

If you have any extra pains anywhere else like severe back pain and severe breathlessness, you can consult your gynaecologist and follow her tips.
 

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