Needless to say, Pregnancy is one of the happiest moments of a woman’s life but on the other hand, it can be very strenuous for the women body too. Therefore, it is extremely necessary to be physically active during pregnancy to reduce complications for both mother and the baby. Here are some safe and effective exercises to perform during pregnancy:
During pregnancy, abdominal muscles get stretched to its limit. Sometimes abdominal muscles rupture due to weakness known as diastasis recti. In order to avoid such complications, it is important to keep muscles strong. Abdominal curls and straight leg raise are excellent exercises for both upper and lower abdominal muscles.
Knee joint exercises
Knee is the major weight bearing joint of the body. Due to abrupt increase in weight during pregnancy, women often complain of knee joint pain. Strong muscle align knee joint in proper position and reduce knee joint pain as force is transferred equally on the whole joint. Lie straight on a mat, put a rolled towel behind your knee joint and press it downwards to strengthen your quadriceps muscles and repeat the same exercise by putting the rolled towel below the ankle joint to strengthen hamstring and calf muscles. Heel raise and mini squats in standing can also be performed with support.
Spine position changes a lot during pregnancy. Lumber curve increases and causes shortening of back muscles takes place. Sometimes pain radiates to the legs as well. To avoid such discomfort, cat and camel stretches can be performed which not only stretches back muscles but is also very comfortable for pregnant women.
Deep breathing is necessary as heart rate and respiratory rate increases during pregnancy. Increase in respiratory rate means there will be more short breaths which do not supply sufficient oxygen to the body. Deep breathing exercises nullify it. It also stretches the thoracic muscles.
Pelvic floor exercises
After delivery of the baby, pelvic muscles get weakened and problems like urinary incontinence and uteral prolapse arise. Starting pelvic floor exercises also known as kegel exercises from early stages and continuing even after delivery can help reduce such problems. Strong pelvic floor muscles also help during labour. Squeeze your pelvic muscles as trying to hold urine and hold the contraction for ten seconds and release. Perform it several times to get good results.
It is important to perform these exercises to reduce mental stress as well, to ensure that your pregnancy feels less of a task and more of a beautiful experience.
On a different note, every pregnancy is different and it’s always an intelligent to consult your gynaecologist before your adopt anything you read on internet or in books. Bansal Global Hospital looks into the various aspects of pregnancy and suggests the best in welfare of the mother and the baby. It is 24 hrs open for emergencies and you can book an appointment with one of the best Gynaecologists in Pitampura here.
About Bansal Global Hospital
A world class private hospital located in North-West Delhi, the Bansal Global Hospital offers the best treatment possible and care to its patients round the clock (24×7). The multi-specialty Bansal Global Hospital provides specialist medical and surgical care ranging from simple day-case procedures to complex surgeries, blood and other tests in our state of the art pathology lab, digital X-rays, inpatient facilities. The hospital has dedicated inpatient facility, with all fully air-conditioned ensuite rooms. Our staff offer high quality services to ensure that your stay with us is as comfortable as possible in private and discrete facilities.
Bansal Global Hospital C-10 Ramgarh, Near Jahangirpuri Metro Station, Delhi, 110033
Bansal Fracture, Gynae and Kids Clinic, E-1086 Saraswati Vihar, Pitampura, Delhi 110034
Neo Kidz Clinic, C-38 Raj Nagar, Pitampura, Delhi 110034
Dr Suresh Bansal – Specialist Orthopedic Surgeon
Dr Bimla Bansal – Obstetrics and Gynaecology
Dr Neha Bansal – Child Specialist