Pregnancy and Exercise

Many women today work outside the family home during pregnancy and work until nearer the birth than perhaps their mothers did, but it is wise to respect your limitations during pregnancy. In the first three months you may feel nauseous and tired so it’s a good idea to avoid the rush hour and to put your feet up for an hour when you get home.

To stay fit during your pregnancy, once you five up work, practicing relaxation techniques once a day is beneficial to your body and will ease the pain of labor. Gentle exercises during pregnancy and exercise to practice breathing properly will help reduce fatigue and prepare you for labor.

For daily relaxation, lie flat on your back on the floor then concentrate on tensing, stretching, and then relaxing each part of the body, particularly those parts that are prone to tension like the neck and shoulders. Practice this relaxation technique once every day. The muscles of the pelvic floor control the vaginal and anal openings and to prepare for giving birth, it’s a good idea to become aware of them and to practice tightening and releasing them whilst practicing pelvic exercises during your pregnancy and exercise routine.

Lie on your back with cushions supporting your shoulders and head with your knees up. Place your fingers below your naval and breathe in. As you breathe out, raise your head and shoulders so that you’re looking towards your tummy. (You should feel your muscles tighten with your hands).

Then, lay your head and shoulders down. Repeat this exercise several times and then as you raise your head say, on the sixth time, pull in your vagina and buttocks, lifting your pelvis, and then relax.

During labor, it’s important that you breathe properly. Practicing during pregnancy and exercise time, daily, will help you breath correctly at delivery time. Breaths deeply; expand the chest and abdomen as you inhale, for 4-6 times a minute.

Then, breath in expanding only the chest and practice shallow panting with your mouth open slightly and your tongue relaxed on the floor of your mouth.