8 Simple Pregnancy Exercises
Pregnancy and giving birth have been recently described as the physical equivalent of running a marathon. With this in mind, it is important to try and stay as fit as possible during your pregnancy. And it’s not just pregnancy and birth; once baby arrives there will be a lot of carrying and lifting that can place additional strain on your neck and back.
Here are 8 easy exercises to do at home to support you through pregnancy, birth and beyond! Perform 3 sets of 10 of each exercise. If you experience any pain during the exercises please stop and consult your physiotherapist.
< Wall Squat
Using a fit ball, lean against the ball resting up against the wall. Look straight ahead. Make sure your feet are hip width apart.
Squat down to 60 degrees at your knees. You should still be able to see your toes.
If you don’t have a ball, lean directly up against a wall.
Calf Raises >
Lean against the ball resting up against the wall.
Rise up and down on your tip toes.
If you don’t have a ball, use a table for balance in front of you.
< Wall Push Ups (ball optional)
Bend your elbows to bring your chest towards the ball.
Push away from the wall to straighten your arms. Keep your body straight.
Sit on top of the ball. Slowly walk your feet out so your head and neck rest on the ball.
Lift and lower your hips, squeezing your bottom.
If you don’t have a ball, rest your shoulders on your couch.
< Bicep Curls
Sit on the ball or a chair, feet flat on the ground.
Hold onto a small weight (1-5kg) and bend your elbows to bring the weight up to your shoulders.
Side Arm Openings >
Lie on your side with a pillow supporting your neck, your arms out straight and palms together.
Breathe in, then as you breathe out lift your top arm in a sweeping motion above and behind you. Follow your arm’s movements with your head. Inhale as you return to the original position.
Start on hands and knees. Draw tummy in towards spine. Look down at your hands.
Slowly lift 1 leg towards the ceiling, keeping your back and hips still.
Stop if you feel nauseous or experience any pelvis pain.
Sitting Balance: Leg and Arm Lifts >
Sit on a ball or chair. Slowly lift one foot off the floor without moving your hips sideways.
Intermediate: Lift your leg and the same arm.
Advanced: lift your leg and the same arm holding onto 2kg weight.
Please call or book online to see one of our physiotherapists.
This post was written by Lucy Beumer, Sports and Exercise Physiotherapist and Clinical Pilates Instructor at Stafford Physiotherapy and Pilates.