Back Exercises During Pregnancy
June 16, 2008
Many a times you have heard pregnant women complaining about backache. Reasons of backache vary person to person. There could be many reasons for backache but solution of the problem is same and that are pregnancy back exercises. Doing regular exercise during your pregnancy will help you stay healthy, keep your weight gain in a safe range, lose weight faster after pregnancy, improve your mood, reduce your stress, and help you sleep well. Some studies have shown that women who do back exercise during their pregnancy are less likely to have complications with their labor and delivery.
Kegel Exercises
Kegel exercises help to strength the muscles that support uterus, bladder and bowels. These strengthening muscles exercises develop the ability to relax and control the muscles in preparation for labor and birth. Kegel exercises are also recommended during the postpartum period to promote the healing of perineal tissues. It empowers the pelvic floor muscles and helps them to stay healthy. It also increases urinary control.
Kegel exercise should be done daily. Five sets of Kegel are recommended by most of the physicians.
Tailor Exercises
Tailor exercises are pelvic, hip and thigh muscles. It can help you to relieve back pain.
How to Perform-
• Tailor Sit- Sit on the floor with crossed ankles and bent knees. Slightly lean forward, keep the back straight and relaxed. You can retry again and again this exercise whenever you got time in whole day.
• Tailor press-Sit on the floor with bent knees and bottom of your feet should touch together. Now, grasp your ankles and pull your feet towards your body. The whole process should be done gently. Place the hands under the knees. Take a deep breath. While pressing your knees down against your hands, press your hand up against your knees. Hold the position for five seconds.
Exercise
Get on your hands and knees again, aligning your wrists and your elbows under your shoulders and your knees under your hips. Inhale slowly and as you exhale, arch your back like an angry alley cat so that your body makes a convex C-shape. Hold the arch for a couple of seconds and repeat 10 to 15 times. This will help strengthen lower back and abdominal muscles.
All the back exercises during pregnancy mentioned above will prove valuable if done in proper manner.
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