Exercise is vital and free

As a mother-to-be, there will be reasons for you to be at some activity that tires you out, be it the much needed shopping for you forthcoming one, or the hosting of guests during this festive season. After a long day or when you feel anxious, you need ‘a non-strenuous way to unwind.

Stretching, Tailors and Kegels are simple exercises that don’t need to be done at the gym. They will help keep your stress levels in check, improve your general health and make your birthing easier.

Stretching
This makes your muscles more flexible and warm. There are different kinds of stretches each serving a different purpose.

Head and neck – Take a seat and relax. Ensure you have free space on the front of your sit. Drop your head forward then rotate it slowly towards your right shoulder and then to the left one. Repeat the rotation at least five times.

Shoulder – Let your right shoulder move forward and rotate it backwards five times. Do the same with your left shoulder and then do the rotation with both shoulders simultaneously.

Thighs – Stand with one foot slightly in front of the other with toes pointed in the same direction. Bend forward, supporting your weight on the forward thigh and hold until you feel a slight strain at the back of the thigh. Exchange the position and repeat the same procedure. Repeat the same at least five times with both legs.

Leg and ankle – Sit with legs and feet extended in front of you. Move the legs on a slow and gentle motion up and down. Stop the motion and then rotate your feet, making large circles several times.

Tailor
These exercises strengthen the pelvic, hip, and thigh muscles. They can help relieve low back pain too.

Tailor sit – Sit on the floor with your knees bent and ankles crossed. Lean forward and keep your back straight but relaxed. Use this position whenever possible throughout the day.

Tailor press – Sit on the floor with your knees bent and heels together. Hold your ankles and pull your feet gently towards your body. Place your hands under your knees. Take a deep breath. While pressing your knees down against your hands, press your hands up against your knees. Count up to five and then relax. Repeat this at least five times.

Kegels
These are exercises aimed at strengthening the pelvic and vaginal muscles as a means of controlling incontinence and supporting
the uterus. When these muscles are strengthened, you develop the ability to control your bowels and to control muscles during
labour and delivery. After delivery, Kegels promote healing of the perineal (area between the vagina and anus) tissues.

Kegels can be done anytime and anywhere. Imagine that you are trying to hold back the flow of urine and count to ten. Then relax. By this, you contract the muscles of the pelvic floor. Repeat this as many times as possible during the day.

END: PG 28 /40