IndiaParenting.com - Exercise During Pregnancy

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Exercise During Pregnancy - I

Here's a routine workout, which you should do everyday, just to keep your body supple and limber.

Neck

Stand with your feet 15 to 18 inches apart, and hands on your waist. Stretch your neck to the left, roll it back and stretch to the right. Repeat slowly 4 times, moving your head in opposite directions. If bending your neck forwards doesn't make you dizzy, move your neck clockwise and anticlockwise, twice.

Shoulders (10 times in each direction)

With your hands on the side, shrug your shoulders back, up, forward and down again. Place your fingers on your shoulders and rotate your elbows forward in as wide a circle as possible, and then backwards. With hands on the sides, swing them round and round forwards and backwards.

Arms (10 times in each direction)

Raise your arms to your sides, stretch them outwards, and bring them forward till they meet. Then stretch them as far back as they go. Don't forget to repeat 10 times! Clasp your fingers behind your buttocks and stretch them as high up as they go. Bring down and repeat.

Waist (10 times in each direction)

With your hands on your waist twist as far back as you can go, in each direction. Don't move your upper body. Make sure you feel the stretch on your waist. Bring your arms up straight, shoulder level and swing
them backwards in each direction, once again feeling the pull in your waist.

Stand with your feet 3-4 feet apart, hands on hips, bend your knees slightly, and bend to the left and then right. Make sure you bend sideways and not forwards. Feel the pull in your waist.

Lower back stretch (5 times)

Stand with your feet together, knees straight, and slowly try to touch your fingers to your toes. Hold the stretch for at least 7 seconds. Repeat.

Thigh Stretch (10 times each foot)

With your legs about 3-4 feet apart, try and touch the toes with the fingers of your opposite hand without bending your knees. Swing your hands from one leg to the other.

The last 2 exercises may have strained your lower back a little, so with hands on your waist and feet 15-18 inches apart, simply stretch backwards and forwards a few times, in a bending motion.

Once you finish the round of standing exercises, it's time to get out your exercise mat and squat. Watch out for Part II of our workout, tomorrow.

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