Pregnancy Fitness

Conditioning Exercises:

1. Rib Cage Stretch:
Benefits: Relieves tension in the shoulders. Strengthen the upper back. Helps relieve indigestion.
Directions: Inhale slowly while raising both your arms over your head to the count of 5. Then exhale, slowly lowering both your arms, first straight out in front of you, then down by your sides, and then behind your back, to the count of 5.
Caution: Do not arch your back while doing this exercise.
Note: Raising your arms above your head will not harm the baby.
Frequency: 5 reps per exercise session. In addition, do this exercise whenever you feel tension in your upper body or have indigestion.

2. Arm Circles:
Benefits: Strengthen the upper back and upper arm muscles. Relieve tension.
Directions: Stretch your arms out to your sides with your palms up. Make small circles to the count of 10, gradually increasing the size of the circles. Then reverse the direction of the circles, starting with large circles and gradually decreasing their size to another count of 10.
Frequency: 2 reps per exercise session.

3. Shoulder Rotation:
Benefit: Helps relieve upper backache caused by poor posture or heavy breasts.
Directions: Place your fingertips on your shoulders and make backward circles with your elbows. Then reverse the direction and make forward circles.
Frequency: 10 reps per exercise session. In addition, do this exercise whenever you have an upper backache.

4. Calf Stretch:
Benefits: May help decrease leg cramps and improve circulation.
Directions: Stand facing a wall or your partner with one leg well forward and the foot flat on the floor (lunge position). Stretch the other leg behind you with the knee straight and the foot flat on the floor. Press your hands flat against the wall or your partner’s hands. Lunge forward, bending the front leg at the knee and stretching the other calf. Stretch gradually for 15 to 20 seconds. Repeat with the other leg forward.
Frequency: 3 to 5 reps per exercise session.

5. Pelvic Rock:
Benefits: Improves posture. Relieves back discomfort and pelvic congestion. Increases abdominal muscle tone.
Directions: This exercise can be performed in several positions. Among the more popular are the following:
a. Kneel on the floor on your hands and knees. Do not let your spine sag. Align your head with your spine, tuck in your bottom, pull up your abdominal muscles, and press your spine up at the lower back just enough to erase the spinal curve; do not hump your back. Hold this position for a few seconds, then return to the starting position. Repeat the exercise using a constant rhythm and a rocking motion.
Note: This exercise in this position is beneficial during labor if you are experiencing back labor.
b. Stand erect in front of a mirror and check your posture from the side. With one hand on your pubic bone and the other at the small of your back (to help you get the motion), rotate your pelvis forward, tucking at your bottom and abdomen. Relax and repeat, using a constant rhythm and a rocking motion.
Frequency: 10 reps per exercise session.