Pregnancy Exercises

Pregnancy Exercises

Keeping muscles and joints flexible, and maintaining strength throughout pregnancy will result in a more comfortable pregnancy and will also assist with the birth process.

Please seek clarification from Vida Chiropractic if you feel pain or discomfort whilst performing any of the following stretches and exercises.

Side Stretch
From a seated position, raise one arm above the head and stretch to one side feeling a gentle pull between your rib cage and your hip. Repeat both sides.

Forward Bend Variations
A. From a seated position with your legs spread to 90 degrees, use a chair to assist you to bend forward until you feel a gentle pull in the back of your legs or groin.

B. From a standing position, slowly walk your hands down a wall until you feel a gentle pull in the back of your legs or until you reach a 90 degree angle.

Cat Arches
Assume a position on your hands and knees, being careful not to arch your lower back too severely (i.e. don't let your tummy drop too far). From this position, suck your tummy towards the ceiling and attempt to create a nice 'C' shaped curve in your spine. Hold for a count of 5-10 seconds and then relax.

Hamstring Stretch
In a seated position, stretch one leg out to a 90 degree angle and tuck the other foot in beside your thigh. Slowly bring your chest towards the floor until you feel a stretch in the back of the leg/knee. Be careful to keep your back straight, noting that lumbar spine flexion should not be used to compensate for tight hamstrings. Bend your knee if you have to but it is preferable to keep it straight.

Squats
Place a fit ball in the small of your back with your feet shoulder width apart.

Bend the knees until they are at a 90 degree angle. Be sure to keep your feet in front of your knees to reduce stress placed on the knee.

Repeat up to ten times and do three sets. If this exercise is difficult only bend the knees half as far.

Squat Variation A
Use your hands to support the upper thigh.

Squat Variation B
Use the back of a chair to assist with balance.

Pelvic Floor
Gently rock the pelvis forward, backward and in a circular motion whilst on the fit ball. This aims to strengthen the core pelvic muscles.