Good posture is just as important as antenatal exercise in maintaining your overall well-being. Adopting the correct posture during pregnancy is important to reduce the risk of back injuries. Make sure you stand up straight. Bend your legs instead of your back when picking up or lifting things. Avoid high-heeled shoes and prolonged standing.
Sitting DownSit up straight on a chair that supports your back well. Use a pillow if necessary to further support your back.
Getting UpRoll onto your side and use your arms to push yourself up. This will help prevent staining your back and abdominal muscles.
The CatPush your head down and arch your back gently. You should feel a stretch from your neck to the base of your spine. Relax your back to its normal position as you raise your head. Repeat 1-2 times.
ExerciseIt's a good idea to take some form of regular exercise if your current pregnancy (or previous ones) is free from complications. Exercise helps promote good posture, tones and strengthens muscles in the stressed areas (particularly the back, abdomen and pelvis), and improves blood circulation and psychological well being (among other benefits).
Back StrengtheningLie on your back with your knees bent. Keep your feet together and flat on the floor. Slip your hand under the hollow part of your back, and press your spine against the floor with your abdominal muscles until your back is flat. Hold for 4-5 seconds.
Picking Up ObjectsSquat down. Use your leg muscles and keep your back straight.
Breast MusclesKeeping your back straight, sit cross-legged on the floor. Take hold of your left wrist with your right hand and vice versa, in front of your chest. Take a deep breath and exhale slowly. Inhale again. While holding your breath, push your shoulders and ribcage down. Tip your chin gently to your chest and slide each wrist towards your elbows ten times. Lift your head up and exhale slowly. Repeat this 1-2 times.
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