Five easy workouts every soon-to-be mother should do
Lower back discomfort is one of the most frequent conditions that pregnant women have, and it can begin as early as the first trimester. In order to learn more about back pain prevention and safe pregnancy back pain management, we brought in an expert.
Activities to perform-
1. Cat and Camel: Start the cat and camel pose by getting down on all fours. placing your hips over your knees and your shoulders over your hands. Pulling your spine upward and putting your chin to your chest, gently release your breath and tense your abdominal muscles. Breathe normally while holding the stance for ten to fifteen seconds, then release it to return to the beginning position.
2. Bridging: This is a lovely back muscle strengthening exercise. In order to perform this exercise, lie on your back with your legs bent till your back is flat on the floor and relaxed. Now, with your hands by your sides, take a deep breath, slowly raise your hips, hold them there for five to ten seconds, then release the breath and bring the hip down.
3. Deep abdominal breathing: You can either sit or lie down to complete this workout. Start with belly breathing and place both hands on the abdomen. Breathe in, push the belly button out, breathe in through your lips, and push the belly button in the direction of your spine. Perform 5-8 repetitions. Be cautious to breathe in and out without pressing too hard on your abdomen. In a rhythmic sequence, smoothly move the belly in and out. Remember to release the muscles in your butt and vagina.
4. Lion Stretch: The lion stretch is a great way to open up your thighs, pelvis, and back. Take the all-fours stance to begin. Maintain a straight arm posture and place your hands squarely beneath your shoulders. Now spread your knees wider and take a seat back without moving your hands. As far as is comfortable, shift your hip toward the heel. Drop your head and chest now. Maintain the posture for a minimum of five repetitions and ten seconds.
5. Super Women: Assume the all-fours position while maintaining a straight spine. Raise your left leg and right arm slowly, parallel to the floor. After a 5-to 10-second hold, return to the beginning position. Next, switch up the exercise by using the opposite side. Do this ten times over.
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