|
ACTIVE LIVING LINKS
►
Active Living Home
►
Contact Details
►
Physical Activity Guide (PDF)
►
Safe Exercise
During & After Pregnancy
►
Ante- & Post-Natal
Exercises
RELATED LINKS
►
Active Life
►
Sports Development
►
Return to Sport
Home |
ANTE & POST NATAL EXERCISES
If you look
after your body while you are pregnant you will feel better and will find
it easier to get back in shape after the birth. Try to incorporate the
following exercises into your daily routine:
Back
Care
As your baby grows, your balance and posture will be
affected. To compensate for the increasing size and the weight being
thrown forwards, the lower back often increases the curve at it’s
base, contributing to lower back ache and discomfort. The correct
pelvic tilt will minimise the stresses on your lower back, helping
to relieve aches and pains and will help lengthen the back muscles
and tone the abdominals.
The Pelvic Tilt & Abdominal Squeezes
The pelvic tilt will improve posture, developing
better control of the tummy muscles. Stand with your back to the
wall, as near to it as possible, feet hip-width apart and your knees
slightly bent. Stand up tall, and gently press your lower back into
the wall as you contract your tummy muscles, hold for 2-6 seconds
and release. You will now be standing with a correct pelvic tilt; at
first you will feel your tummy muscles working quite hard.
Relax and repeat as many times as feels comfortable, each time
trying to maintain this correct position for a little longer. This
exercise can be completed stood in front of a mirror if preferred.
-
Try to wear flat, comfortable shoes
as it is easier to maintain a correct pelvic tilt
-
Try to get used to
the new posture position by practising the pelvic tilt whenever
you have a moment (e.g. when you are sitting or standing).
The Pelvic Floor Exercise
Sit comfortably on a chair with legs slightly apart
and your feet flat on the floor. Draw up the pelvic floor muscles,
tightening around the back and front passages. Keep breathing all
the time, hold for a count of 4, then let go. Repeat this again
making sure that you are tightening the pelvic floor, not your
buttocks, thighs or tummy muscles. Once you have mastered a good,
isolated contraction try to do one long contraction, holding
it for a count of 10 and finish with 4 quick contractions that take
only about one second each. Pelvic floor muscles are designed to
work hard during and after pregnancy, build up gradually and hold
for as long as you can. Remember to keep breathing and relax all
other muscles. Try to take advantage of any spare moment to do some
of these exercises, e.g. sitting in a doctor’s waiting room or
waiting for a bus. Pelvic floor exercises can also be undertaken
lying on your side with knees bent and slightly apart.
►
Return to Safe Exercise During Pregnancy
►
Return to Active Living Home Page
|
Back Care
Pelvic Tilt
Pelvic Floor Exercise |
