General exercises for soon-to-be mothers

Pregnancy, labour and delivery make a lot of demands on your body. The more you prepare yourself physically the better it will be for your overall health.

Judy Karimi, featured in this Issue’s Mja Mzito journals continued with routine exercise till her second trimester. She still carries on with exercise though not on a regular basis. She told Pregnant that she rarely gets tired even with a busy schedule. She revealed that she cannot wait to give birth. Reason? ‘Pregnant women who embrace exercise usually have successful deliveries,’ she says. Indeed, exercise has lots of benefits, many that you probably already know. It is important to note though, that before starting on any exercise programme in early pregnancy, it is in order to check with your doctor so you can ascertain if it is safe.

Robert Mwangi, a gym instructor, has a first hand experience in dealing with exercise for pregnant women. He advises pregnant women to enroll in exercise classes specially designed for them. Here, they may find it easier to exercise regularly as they have the discipline of a teacher putting them through the exercises. It also helps to have someone watching and correcting the way in which the exercises are carried out.

Robert outlines general exercises for pregnant women. The exercises are designed to be useful during pregnancy and can easily be fitted in your daily routine. By working on a firm surface and carrying out all the movements smoothly, you should not feel any discomfort or strain. Always stop before you become fatigued. When you first start, repeat each exercise five times, increasing slowly by one repeat a day or every other day until you are doing 10 or 15.

Pectoral strengthener
This works the pectoral muscles which underlie the breasts, helping to support them as they get heavier. Sit cross-legged on the floor. Grip your fore arms firmly and raise your elbows to shoulder level. Press your hands towards the elbows and you will feel a tightening of the muscles under your breasts.

Back strengthener
Kneel on all fours with your arms directly under your shoulders, face towards the floor. Stretch your right leg out behind you. then lift your left arm so that you make a straight line with your back and arm. Hold for five seconds. Lower both limbs and repeat with the other leg and arm. keeping your back straight.

Hip loosener and abdominal strengthener
Hold on to a firm surface and take your weight on your left leg. Raise your right leg in front of you. as high as is comfortable, keeping both legs straight. Swing the right leg backwards and forwards. Repeat with the other leg.

Thigh strengthener
Sit on the floor, with your back straight. Put the soles of your feet together and bring the heels as close to your body as possible. Place your hands on your ankles and. keeping your back straight, lean forwards, pressing your elbows down on your knees. Hold this stretch for 20 seconds.

Bottom tightener and thigh strengthener
Lie on your back with your arms at your sides, knees bent, feet flat on the floor, slightly more than hip distance apart. Lift your buttocks off the ground, then do a pelvic tilt (refer to Pregnant Magazine Issue 17 Pg. 46). Hold for five seconds then release.

Sitting down
While it is ideal to set aside time to go through specific routines, you can fit in a few exercises during your working day too. Try some of these stretch exercises to improve circulation.
Head and neck: Draw circles to release tension and relax your shoulders.
Shoulders: Make backward circles to release tension and improve posture.
Ankle strengthener: Place your heels slightly apart on the floor and bring your big toes together to touch. Turn your feet out, keeping the little toes up and the big toes down.
To improve circulation: Point your toes and draw large circles in the air, moving only your ankles.

END: PG19/ 45