Five Exercises for a Healthy and Happy Pregnancy
There is no bigger change to your body than pregnancy! So much is happening in a small 40-week period, and all these changes that your body undergoes are geared towards creating a safe labour and pregnancy. At times though, the compromise can be your body’s comfortability, a result of mum’s body being pulled and stretched in unusual and sometimes difficult positions.
To help make you more comfortable, here are my top five exercises for a healthy and happy pregnancy.
1. Deep squat hold with pelvic rotations
This exercise will encourage full hip mobility and reduce chances of stiffness in the pelvic region.
Start in a standing position, with your feet shoulder-width apart. Relax your shoulders and keep your head facing forward.
Taking a deep breath in, and with a straight spine, slowly descend into a squat position. Please ensure that your knees track over your big toes.
Keep your chest high at all times when in the deep position of the exercise. Slowly translate your weight between feet by rotating your pelvis in a circular motion. This will allow your hips to reach full range of motion, as well as accommodate the increased pressure on the hips.
Hold the low position for no longer than 10 seconds before slowly ascending to the standing position.
Repeat up to 5 times a day.
Deep squat hold with pelvic rotations
2. Midback wall extensions
Growing breast tissue can put increased pressure on the mid back region.
Stand facing a wall with your arms outstretched in front at shoulder height, palms touching the wall.
With your palms against the wall, tuck your chin to your chest and begin to bend forward.
During this movement you should be feeling the muscles in your mid-back begin to contract as well as your pectoral (chest) muscles stretching.
Hold this position for 10 seconds, and slowly return to an upright position.
Repeat up to 10 times a day.
Midback wall extension
3. Wrist flexion/extension stretching
Carpal tunnel or injuries to the wrist are an un-expected complication that can be a consequence of hormonal changes experienced during pregnancy.
Start in a table top position on the floor (palms shoulder width apart, and knees hip width apart).
There are two hand placements for this exercise - 1. Your palms are facing forward and, 2. Your palm are inverted upward facing your body.
Start to place a small amount of your body weight through your wrists by shuffling your weight over your hands. Please go slowly, as this can feel uncomfortable if not engaged correctly.
Hold this exercise for 10 seconds.
Repeat up to five times a day per hand.
Wrist flexion stretch
Wrist extension stretch
4. Pelvic tilting
Reduction of core muscle size can sometimes be a side effect of a growing baby. However, core muscles are an important aspect to labour delivery and post-operative healing.
Stand with your feet hip width apart, shoulders relaxed and chin facing forward.
Place hands on the upper side of your hips and pelvis. Have a cough!
Those muscles you felt bulge into your fingers are your core-muscles.
Try to re-create this feeling without coughing, just attempt to contract and control those muscles (think about pushing your tummy out).
Once you have a steady control over these muscles and the way they activate, begin to tilt your hips ‘upwards’ towards your ribcage. Breathing as per normal.
Hold this exercise for 5 seconds and slowly relax into the upright position once more.
Repeat up to 5 times a day.
Anterior pelvic tilt
Posterior pelvic tilt
5. Sitting pigeon pose
Sciatica is a common complication of a growing belly. This exercise will not only stretch the sciatic nerve, but also improve mobility in the lower back.
Sit on the floor, with legs out straight.
Cross one leg over the other, so that the ankle of the flexed leg is resting above the knee of the outstretched leg.
With a straight spine, slowly relax the flexed knee towards the ground.
Ideally you should be feeling a mild to moderate amount of stretch in the lower back and/or hamstring.
If this feels a bit too easy, apply light pressure on the flexed knee, or fold forward slightly.
Hold this pose for 15 seconds.
Repeat three times on each leg.
So there you have it!
These exercises are ideal for improving mobility and optimising overall function of your body. Give you and your little bub the best chance of a happy and healthy pregnancy and labour.
Sitting pigeon pose
Folded sitting pigeon pose
We hope you enjoyed our blog about pregnancy exercises
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