Pregnancy Exercises Stretches: It must be said that the importance of checking with your health practitioner before and indeed during the course of your pregnancy, is mandatory before beginning any exercises & stretches regime. Be aware if there are problems relating directly to you and your little baby. Perhaps you will need to modify your program in some way.
Acceptable pregnancy exercises includes walking, swimming and yoga. But of course , you’ve arrived at a pilates website and I’m going to show you exercises and stretches, both gentle and more challenging. There are also stretches here that will benefit you.
The Benefits of Exercises & Stretches
Relieves anxiety and stress.
Stronger body – particular back.
Better restoration of abdominal muscles after birth.
However, there are signs during your pregnancy that you must recognise if an exercise or stretch is inappropriate or even dangerous....
The Problems to be aware of doing pregnancy exercises & stretches...
Headaches, pain, vomiting & nausea.
Vaginal leakage: Don’t confuse leaky bladder with amniotic fluid that surrounds you baby.
Swelling: Hands & feet may swell excessively which is a sign of pre-eclampsia.
Dehydration: one of the symptoms here is blurred vision which also can be a sign of pre-eclampsia.
Change of body temperature: eg clamminess or cold flushes
Rules for pregnancy Exercises & Stretches:
Don’t get too hot.
Take plenty of fluids. A healthy diet consisting lot of proteins and vitamins can help to take care of low platelet count.
Don’t lie too long flat on your back. This puts too much pressure on a nerve which diminishes blood flow to brain and uterus.
Don’t dehydrate – lots of water.
For more great info on the subject of vaginal health and hygiene, you'll find the website,
Vaginal Health & Hygiene
very useful. So very important not to neglect this part of your anatomy.
The best exercises during and after pregnancy are pelvic floor exercises. Go to:
PELVIC FLOOR EXERCISES
to view information about your pelvic floor & exercise techniques.
Core Strength Pregnancy Exercises: Remember with these 2 – not too long on your back. Maybe 7-8 repetitions.
Pregnancy Exercises 1: Start with your knees bent and the ball under calves. Take a breath in and as you exhale, straighten your legs and lift derriere off the floor.
Inhale the this plank position, and exhale as you slowly and gently return.
Pregnancy Exercises 2:
Take a breath in as you roll the ball and your knees to one side. Exhale on the way back. Exercise both sides.
Pregnancy Lower Back Stretches
Here’s a simple & effective lower back stretch. Remember to breathe all the way through your stretches & relax......
Here's a 2 minute video on Lower Back Exercises ideal for pregnancy:
And here's a 2 minute video on the Importance of Pelvic Floor Exercises: