Pregnancy Exercises
Introduction
Just eating healthy food alone is not enough during pregnancy. Because
of mere laziness tend to avoid exercises. Taking too much of rest is not
good. Sleeping in afternoons should be avoided. Without exhausting oneself,
all house hold chores should be done. Lifting moderate heavy things
are allowed. Not lifting anything is giving too much caution
which again is also not good.
Yoga:
Some yoga
exercises are good. Those that for the hands and legs are good. Yoga which
does not give too much pressure on the abdomen should be avoided. Otherwise
Yoga is good to bring mind body co-ordination.
Walking
Walking is
the most vital and best exercise. Walking if not done would cause more
damage to the whole pregnancy than we can think of. Even if you do not
do other pregnancy care, do not avoid walking. No one know any clue over the
advantage of walking in pregnancy. it is the most vital thing that a
pregnant mother can do for herself and the child.
Do at least 15 -30 minutes in the morning and half to one hour in the
evening. Walking is the best exercise to avoid many
problems like high blood pressure, constipation and restlessness. The lesser
one walks more pregnancy complications. Minimum one hour walk should be done
out doors. Indoor walking will not give the same benefits as one would get
from walking outdoors.
Other exercises To Have Normal Delivery
Always sit on the floor . Avoid
sitting on chairs. Every time you sit and get up from the floor is a good
exercise for the uterine muscles. Sit down with legs crossed. This is
also called padmasana. If you sit down in this posture you find your pelvic
regions gets expanded. This helps a lot during your labor. Every time you
sit in this posture, the muscles in the pelvic region gets streched and
therefore helps during labor. However one should be careful not
to lose balance and fall down while doing this. ·
Ashwini Mudhra - to have normal delivery
This is an excellent simple exercise to have normal delivery. Do this after
4th Month of pregnancy till the labor day. This exercise is given to the
anal (anus) muscles.
"
Ashwini" in sanskrit refers to Horse. Horse always does this mudhra,
if one observes its anus. To do this specific exercise to anal muscles,
hold and release the anal muscles. This is done when one passes urine
and hold the anal muscles. Hold the anal muscles as if ready to pass
urine
and then relax the muscle. Its very simple to do. To make it clear, this
exercise is not to force bowel movements or urine. If you are doing this
incorrectly you will pass urine or stools.
This can be done while sitting on floor or chair or in any comfortable
place. This gives excellent exercise to the anal muscles which influences
the vaginal muscles indirectly. Do this at least 10 to 30 minutes. Whenever
sitting in a comfortable place this exercise can be done. When delivery
is nearing (after 9th Month) do this more frequently to ease labor.
More updates will be done every month. Meanwhile feel free to ask questions
Please click here
to continue reading
|
