Exercises To Ease Discomfort During Pregnancy

Exercises To Ease Discomfort During Pregnancy: The following exercises are designed to provide relief for specific discomforts. Become familiar with them, so that you can use them when necessary.

1. Rib Cage Stretch:
Benefits: Relieves tension in the upper body. 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.

2. Neck Circles:
Benefits: Relieve tension in the neck and shoulder area.
Directions: Begin with your chin resting on your chest. Slowly rotate your head around to the right, then to the back, then to the left, and finally to the front again. Rotate your head in this clockwise motion two or more times, then reverse the direction and rotate your head three full times in a counterclockwise motion. Try to totally relax the muscles of your neck as you do this.
Caution: Rotate your head very slowly and carefully if you have ever had a neck injury.
Frequency: Whenever you feel tension in your neck or shoulders.

3. Shoulder Rotation:
Benefits: Helps relieve upper backache.
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. Foot Bending And Stretching:
Benefits: May help to prevent varicosities, swollen ankles, and leg cramps by improving circulation.
Directions: Sit or lie down and elevate your legs. Flex your ankles, drawing your toes toward you. Rotate your feet first in one direction, then in the opposite direction.
Caution: Do not point your toes. If you develop leg cramps, pull your toes toward your head until the cramps subside.
Frequency: Whenever you sit for long periods, do 1 rep three to four times per hour.

5. Calf Stretch:
Benefits: Relieves leg cramps.
Directions: Sit on the floor with your legs straight out in front of you. Have your partner press down on the knee of the cramped leg with one hand and grasp your foot, pushing your toes toward your head, with his other hand. Use steady pressure. Continue until the cramp is relieved.
Frequency: Whenever necessary.