During pregnancy, abdominal & {pelvic floor} muscles stretch & get weaker as baby grows. All of the body's {ligaments} get softer & stretch slightly (often causing backache). If you normally enjoy sport activities (e.g. swimming, tennis), continue for as long as you feel comfortable. If you attend keep-fit classes, just mention your condition to the teacher.
Whether you are fit or not, pre-natal exercises are important, not only to prepare your body for childbirth, but also to make it easier to get back into shape afterwards. Not exercising the {muscles} which are affected by pregnancy will make them irreversibly over-stretched & weak.
It is important to ensure enough blood circulation to the legs. Try to avoid crossing legs & wearing tight stockings.
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Seek medical advice before attempting any of these exercises.
The following simple exercises should be followed regularly from early pregnancy to childbirth:
#pelvic floor
This is probably the most important since these {muscles} are not visible or normally exercised. Using this exercise, !b! ideally 30 or more times/day !n! (in groups of 4/5 at a time), can: Reduce pressure pains & bladder leakages, help relax the pelvic floor during childbirth & make sure they return to normal soon afterwards (slack muscles may cause sexual problems later).
You can do it standing, sitting, kneeling or laying down. With knees slightly apart, relax {stomach} & buttocks. Squeeze {anus} shut, close your {vagina} & {urethra}, & draw-up your pelvic floor inwards & up. Relax muscles & repeat. Test your effectiveness by trying to interrupt the flow when urinating for a few seconds.
#pelvic tilting
This simple exercise will help maintain strength in abdominal {muscles}, ease backache & keep baby tucked well into {pelvis}. You can do it standing, sitting or kneeling. Sit on the edge of a chair, knees & feet apart, with hands on knees. Pull in stomach & curve {spine} backwards. Tilt pelvis the other way arching behind your waist. Do this slowly, or rhythmically (more soothing for backache).
Tilting {pelvis} backwards & forwards while standing will ease backache. Now kneel on all 4's, raise your back into a banana shape, holding in your {stomach}. Let back slowly hollow as far as comfortable. Do the same while lying on your back with your knees bent. You can also try this on your side. Try 10 tilts at a time.
#foot exercise
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This can be done in bed or when sitting, with both feet together, or 1 at a time. Move your ankles vigorously up & down about 30 times. Then move each foot in a circular motion, clockwise, then anti-clockwise, 8 times in each direction. If your ankles swell, do this exercise several times/day while sitting with your feet raised.
#squatting
Squat down with your heels raised a few times/day. Start with 30secs at a time & try to increase to about 2mins. This should help relieve back pain & make {labor} a little more comfortable.
#relaxation
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This is just as important as exercise. Yoga can be particularly useful. Sit down quietly & move the {muscles} in your shoulders, hands, legs & neck gently & slowly. This will help reduce tension & muscle aches.
