SHOULDER STRETCHES
- sit tall, with your knees gently crossed.
- brace your abdominal and pelvic-floor muscles.
- clasp your wrists with your hands.
- lift your arms up and back until you feel a comfortable stretch.
- hold the position for 10 seconds.
- release, then repeat.
As you become more flexible, slide your hands from your wrists towards your elbows and stretch up and back.
HEAD AND NECK MOBILITY
- sit tall, with your knees gently crossed.
- brace your abdominal and pelvic-floor muscles.
- make sure your back and neck feel long and straight.
- slowly turn to look over one shoulder, bring your head back to the centre, and then turn it to the other side.
Variations:
- facing forward, slowly lower your right ear towards your right shoulder, bring your head back to the centre, and then lower your left ear towards your left shoulder.
- slowly let your head roll down to your chest, then roll it forward in a half-circle from ear to ear.
- move your head down and to one side, as if to tuck your nose under an armpit, until you feel a comfortable stretch. Hold the position. Release, and then repeat the movement on the other side.
HIP AND BUTTOCK STRETCH
- sit tall, with your knees gently crossed.
- place your hands on the floor and take your weight on them.
- fold yourself forward from your hips until you feel a comfortable stretch across your buttocks.
- hold the position for at least 10 seconds.
- push up with your hands to release.
HAMSTRING STRETCHES
- from the cross-legged sitting
position, straighten both your legs (lift them out with a hand under each knee to protect your pelvic joints if you have any pelvic discomfort).
- sit tall, with your legs comfortably apart, and look forward.
- place your baby between your thighs if he or she is interested.
- place your hands on the floor on either side of your baby, keeping your elbows relaxed and bent.
- lean forward from the hips and press your knees towards the floor until you feel a comfortable stretch behind the thighs.
- make sure your back feels straight and long.
- hold the position for at least 10 seconds talking to your baby while you stretch.
- release slowly.
ADJUSTMENT:
- if you feel uncomfortable behind you knees or low in your back, keep your hands under your thighs and press down on your fists as you lean forward.
- as your flexibility improves, this position can be a good one in which to change your baby's nappy. If you cannot maintain a straight back as you lean forward, let your knees bend slightly to avoid straining your back.
RELAXATION
- from the sitting position, roll onto your side.
- cradle your baby at your waist.
- bend your knees.
- rest your head on a pillow.
- focus on your breathing and relax.
- feel good about what you have done for your body, and enjoy relaxing in your baby s company.
- rise slowly from the floor, feeling refreshed and revitalised.
We hope these pregnancy exercise tips are useful to ensure a safe happy arrival.
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