Pregnancy - Exercises and Massages

The exercises detailed in this section will help improve circulation in the pelvic region, strengthen the thigh muscles, and also increase flexibility in the joints.

The following exercises are recommended along with relaxation techniques 5 - 6 times a week to realize the benefit of a complete workout during pregnancy.

Tailor Sitting

Steps:

• Adopt a sitting position on the floor keeping the back straight.
• Stretch your legs out in front. (You can also support your thighs with some cushions or blankets or take the support of the wall)
• Bring the soles of your feet together by bending at the knees. Pull your feet as close to your groin as possible, without trying too hard and keeping comfort in mind.
• Open out your thighs and lower the knees so as to touch the floor.
• Relax the shoulders and the back of the neck.
• Take a deep breath - breathe in by lifting your spine while keeping the pelvis touching the floor and breathe out.



Squatting

Squatting is a good way to strengthen the pelvis, thighs and muscles in the back. Squatting also improves flexibility and alleviates the infamous lower back pain, typical during this phase.

Steps:

• In a standing position, keeping the back straight, spread your feet at least 18 inches apart.
• Squat low to the extent possible without pushing yourself too much.
• Hold your hands in front of you and use them to keep your knees apart.
• Rest your heels on the floor if this position is comfortable. You can also hold them high for balance.
• Hold the squat for a few minutes. You may extend this position longer, if you are comfortable.
• Come forward, kneel and then stand up.



Kegel Exercises

Kegel exercises involve working out the pelvic floor muscles to strengthen them and aid better control of urination. During delivery, these exercises increase the woman’s ability to push as per the instructions of the specialist. It is important to learn the proper technique of performing kegel exercises. Kegel exercises can be performed at any time, place and position.

Know your pelvic floor muscles first:

To identify the pelvic floor muscles, during urination, stop the flow of urine midstream. Do this repeatedly to discern the presence of the pelvic floor muscles.   

Tighten and relax the pelvic floor muscles alternatively. Repeat this exercise to the count of 50. You may also hold the muscles tight for a few seconds before releasing them.

Care must be taken not to contract the abdominal, thigh or buttock muscles while doing this exercise.