Here is a list of pregnancy exercises that you have to add to your 20 minutes pregnancy exercise plan. Each exercise has been explained in detail as to how do you have to perform it.
RIB CAGE STRETCH
How do you do it?
- Stand in basic position
- Inhale slowly while raising your arms over head
- Do this slowly while you count 5
- Exhale, while lowering your arms down
- Move your arms gradually first to the front, then downwards and backwards, as far back as comfortable
- Count to five while lowering your arms
- Do this as many times as you can in a minute
ARM CIRCLES
How do you do it?
- Stand in the basic position
- Stretch your arms to your sides with the palms facing upwards
- Make small circles, gradually increasing the size of the circles
- Reverse the direction of the circles, starting with large circles, and gradually decreasing the size of the circles till you reach the stretched out arms position
- Return to the basic position
PELVIC ROCK
How do you do it?
- Kneel on the floor on your hands and knees
- Keep your spine straight
- Pull up the abdominal muscles and tighten the buttocks
- Hold for 4-5 seconds, then return to starting position
- Repeat
If you are reluctant to go down to the kneeling position you can do it while standing up.
- Stand in front of the mirror
- Place one hand on the pubic bone and another at the small of the back
- Tuck in your bottom and abdomen, this will rotate your pelvis forward
- Relax and repeat, using a rocking motion
TAILOR PRESS
How do you do it?
- Sit on the floor in the tailor position (cross-legged position) with your legs in front of you, the soles of your feet pressed together and pulled as close to the body as is comfortably possible
- Hold your ankles gently
- Using the muscles of the thighs, press your knees downwards towards the floor
- Hold for 6-10 minutes
- Repeat
RIB CAGE STRETCH
How do you do it?
- Stand in basic position
- Inhale slowly while raising your arms over head
- Do this slowly while you count 5
- Exhale, while lowering your arms down
- Move your arms gradually first to the front, then downwards and backwards, as far back as comfortable
- Count to five while lowering your arms
- Do this as many times as you can in a minute
By : Natural Health News
