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Exercises in pregnancy

Exercises in pregnancy

A pregnant female should not exercise in pregnancy, she should be on bed rest!!!
REALLY, IS IT TRUE???
Of course not- it’s a MYTH.
TIPS:
⦁ Exercise can be done during whole pregnancy under guidance of your doctor.
⦁ Take a YES from your doctor before going ahead for any type of exercise.
Benefits of exercise during pregnancy?
During pregnancy, exercise can:
⦁ Reduce backaches, constipation, bloating and swelling
⦁ Boost your mood and energy levels
⦁ Help you sleep better
⦁ Prevent excess weight gain
⦁ Promote muscle tone, strength and endurance
⦁ A lower risk of gestational diabetes and hypertension
⦁ Lower risk associated with excess weight gain
⦁ Shortened labor
⦁ A reduced risk of having a C-section

Simplest exercise which you can do without any trainer:
30 minutes of moderate-intensity exercise is recommended on most days of the week. Walking is a great exercise for beginners. It provides moderate aerobic conditioning with minimal stress on your joints.
Other good choices include swimming, low-impact aerobics and cycling on a stationary bike. Strength training is OK, too, as long as you stick to relatively low weights under guidance of a trainer.
Drink plenty of fluids to stay hydrated.

Warning signs indicating to stop exercising:
Watch for signs of a problem, stop exercising and contact your health care provider if you have these during exercise:
⦁ Vaginal bleeding
⦁ Dizziness
⦁ Headache
⦁ Increased shortness of breath before you start exercising
⦁ Chest pain
⦁ Painful uterine contractions that continue after rest
⦁ Fluid leaking or gushing from your vagina
⦁ Calf pain or swelling
⦁ Muscle weakness affecting balance

SOME OF THE SAFE & UNSAFE EXERCISES IN PREGNANCY:

SAFEUNSAFE
WalkingJumping
SwimmingHorse riding
YogaFootball
pilatsBasketball
Scuba diving
Skiing

1st trimester pregnancy exercises:
GENTLE NECK & SHOULDER ROLL


Roll your head back & forth, right and left and in circles clockwise and counter clockwise along with slow gentle breaths.
Repeat the same with shoulder blades too.
BENEFIT: release tension from neck, head and shoulder

BUTTERFLY POSE


Sit with your legs outstretched. Bend your knees and bring the soles of feet together. Hold your feet with both hands. Gently bounce your knees up and down, using elbows as levers to press the legs down. Do not use any force. Do it for 5 min.
BENEFIT: Stimulates heart and improves blood circulation. Relieves fatigue and anxiety.

CAT POSE
Place hands and knees on mat while exhaling, round your neck and bring chin towards your chest. Return to straight spine while exhaling. Hold it for as long as you feel comfortable but not more than 15 seconds.
BENEFIT: Improves digestion

TRIANGLE POSE:


Stand with your feet apart, breathing in and bring your arms parallel to floor. Breathing out, extend and bend on your right side to bring the right hand closer to the right foot. Hold. Breathing in, slowly come up and then relax. Repeat on the other side.
BENEFIT: Improves circulation. Relieves aches and pains from back &legs
2ND TRIMESTER EXERCISES:
GENTLE NECK & SHOULDER ROLL
Roll your head back & forth, right and left and in circles clockwise and counter clockwise along with slow gentle breaths.
Repeat the same with shoulder blades too.
BENEFIT: release tension from neck, head and shoulder

CHILD POSE


Keep your knees and thighs separate, gently bend forward, placing your forehead on floor or on cushion in front of you. Extend arms forward, press palms on the floor. Rest with gentle breaths.
BENEFIT: It helps battle dizziness and fatigue.

WARRIOR POSE


Widen your legs so that they are hip width apart. Twist right heel and point toes outward. Use the left heel to support yourself. Lower the hips and radiate all your energy out as you stretch out your arms. The arms must be in line with the shoulders. Look forward. Breath long and deep and hold the pose till you are comfortable. Release and repeat on the other side too.
BENEFIT: strengthens ankles, knees, shoulders, arms, legs and back.

HERO POSE


Kneel on floor. Bring your toes together and separate the heels. Lower your buttocks onto the inside surface of feet, with your heels touching side of hips. Place your hands on your knees, palms down. Your back and head should be straight.
BENEFIT: Strengths thigh muscle. Enhance digestive functions. Strength pelvic muscles

3rd Trimester Exercises
FULL SHOULDER ROTATION:


Place the right fingertips up on the right shoulder. Slowly rotate the arm and shoulder joint around, as if drawing a large circle with the tip of elbow. Inhale when opening the chest as the elbows go backwards and exhale when the elbows move towards touching at the front.
BENEFIT: Improves circulation & flexibility in the shoulders and upper back. Releases tension from around the heart and lungs. Encourages better breathing.

SQUAT AND RISE POSE OR GODDESS POSE


Stand erect on your feet about a meter apart, with your toes turned out. Interlock the fingers of both hands and let them hang loosely in front of your body. Slowly bend your knees and lower your buttocks. Straighten your knees and return to the upright position.
BENEFIT: strengthen the muscles of middle back, uterus, thighs and ankles.

PALM TREE POSE


Stand with your feet together and your arms at your side. As you inhale, raise your arms over your head, interlock your fingers, and then turn the palms upwards. As you exhale, place your hands over your head. Inhale and stretch your arms, shoulders and chest upwards. While exhaling, bring your hands on top of your head.
BENEFIT:
Helps develop mental and physical balance. Helps the back to stretch and relax


HAND RAISING POSE


Stand with your feet together and arms by your side. Breathing in, extend both arms overhead. Gently stretch up. Breathing out release the stress. Next extend both arms overhead. Breathing in, gently stretch your right arm longer than your left arm and then breathing out release the stretch. Similarly repeat for the left arm and keep alternating between right and left arm at a moderate pace.
BENEFIT: Removes stiffness from the shoulder and upper back. Influences heart and improves blood circulation.

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