During pregnancy many changes in the body occur. The body becomes heavy and fat, the stomach or lower abdomen gets rather protruded. All these changes disturb the lady’s equilibrium because some of her muscles had to work under stress. Owing to various reasons of comfort and convenience most of the pregnant ladies develop wrong gait and stance which put further load on their muscles. First of all they must learn how to walk or carry themselves without putting least burden upon their body.
How to Stand & Sit
Right equilibrium of the body means carrying it without putting any extra burden on your muscles and bones. Owing to the extra pressure on the spine due to heavier portion of the stomach an unwanted arch at the back is developed which overstretches the tendons and muscles at the back and the sides. As the baby develops in the womb, the abdomen of the expectant mother progressively bulges forward. This bulge creates tension in the muscles of the back and waist. It is the sign that is responsible for the usual upright appearance which also causes the backache. In order to lessen the tension the baby should repeatedly try to constrict her hip muscles towards inside. Moreover, she must also learn the right way of standing or sitting. Given below are the pictorial illustrations of doing so rightly.
Since most of the time the pregnant lady keeps sitting she must know how to sit properly. Never allow your legs to hang in the air. They ought to be given a support by providing adequately high foot rest if, while sitting on the chair her legs are left hanging.
Now do the following exercise to improve your stance.
(a) Exercise to Reduce Swelling of Feet and Cramps : Lie flat on the floor and bend the legs from the knees so that your feet remain firmly on the floor. Now constricting your back and abdomen muscles gradually try to make your back fully touch the floor. Count 5 to 10 and then relax your body.
Now raising your head and shoulders a bit, constrict again your stomach muscles and try to touch your left toe with your right hand. Then reverse the exercise and try to touch your right toe with the left hand. Repeat it for about 5 to 10 times.
Now sit on the floor with both the legs stretched and tum your feet from ankles as much upwards as possible. Repeat it for 8 to 10 times. Now rotate your feet in a circular motion. Do it for 8 to 10 times. This exercise reduces swelling on the feet and the cramps in the muscles.
(b) Exercise for Strengthening the Abdomen: With knees slightly apart, kneel down and place your palms on the floor, assuming an all-fours position. Now maintaining your balance and keeping the back straight. Raise the right arm and the left leg till they are level with your back. Return to the initial position, perform the same movement with the left arm and the right leg. Repeat ten times for each side alternately.
(c) Exercise for Strengthening the Back Muscles : With face up, lie on the floor. Then gradually bending the legs at the knee, try to bring the feet nearer the torso. Press down with one foot so as to raise the back off the floor. Maintain this position for six seconds. Return to the initial position. Now do the same with the other foot. Now press down with both feet simultaneously to raise the back off the floor. Maintain this position for six seconds. Return to the initial position. Repeat the whole sequence ten times. In case you feel it putting strain on you, relax a bit and then perform this exercise.
(d) Exercise to provide Relief in Backache: Lie down flat with face up, on the floor. Bend the legs at the knees. Now raise the back off the floor, with arms extended forward and reach for the knees. Keeping the back thus raised, impart a rotatory motion to the hips. Keep this up for six seconds, without lowering the back. Now bring yourself down very gently to the initial position. Giving pauses repeat the entire sequence of movement ten times.
(e) Another Exercise for Relieving Backache: Kneel down on the floor, and bend forward, assuming an all four-position. Supporting yourself on the palms placed directly beneath the shoulders, and on the toes of the feet, raise the knees off the floor, Raise the back, keeping the head down. Do not let the back sag down. Maintain this position for six seconds. Return to the all fours position. Repeat the sequence of movements five to six times without unduly exerting your body.
There is also another way of doing this exercise. Sit on a flat chair with a straight upright back. Place the palms on the knees. Now push the elbow outwards, without shifting the palms. This will put the abdominal muscles under tension. Maintain the tension for six seconds, then relax slowly, repeat it ten times.
Note : It is not necessary to do all of these exercises. The pregnant lady should choose the exercise she is able to perform without any trouble. The point is not doing a lot of exercises, do a few selected ones but regularly.
(f) Exercises for Controlling Excessive Bulging of the Abdomen as also for Relieving Backache : Backache is the most common complaint of the pregnant women, specially in the lower regions of the spine. Some of them develop this complaint after delivery. The exercises given below would prove greatly beneficial in such cases. Initially perform these exercise for five times a day and then their frequency could be raised to 20 a day—again if you don’t feel strain.
(i) Frame yourself inside a doorway about 2.5 to 3 feet wide with the buttocks against one side of the door frame. Keep the ankles 4 inches apart. Press against the frame with the back. Tense up the muscles of the buttocks and the abdomen which will have the effect of bending legs a little at the knees, and of inclining the pelvis forwards.
Having done so, press against the door frame behind you with the nape, and push against the frame of the door facing you with the palms. Now straighten the legs at the knees. Then relax your body muscles and take a break. In case you feel thirsty, wait for some time to normalise your breath and then have some lukewarm drink. Having fortified yourself, do it few more times without straining yourself unduly.
(ii) Lie flat on the floor with your face up. Let the soles of the feet rest flat on the floor with egs comfortably bent at the knees.
Raise your legs, grasp the knees and pull it as near to the chest as you possibly can. Hold on to this position for 5 seconds. Then regain the initial position. Repeat it with the other leg and alternately do this exercise for about 10 times. In doing all these exercises make sure that there is no pressure building up on your abdomen. This is important.
(iii) Again lie flat on the floor with your face up. As in the earlier exercise bend your legs from the knees to let your sole rest flat on the floor, bend the arms at the elbows and place them under the head. Now tighten the muscles of the waist and the abdomen in such a way that the lower part of the back presses firmly on the floor. Hold your body in this position for five seconds or so and then relax the muscles of your entire body, Repeat for 4 to 5 times the whole sequence of the exercise.
(iv) Lie on the floor in the same way as you did in the earlier exercise. Bend the knees and let the soles of the feet rest flat on the floor. Raise the legs, grasp both the knees with your hands and pull them as near to the chest as you can. Hold the position for five seconds and resume the initial position. Straighten the legs and repeat the movement for about 4 to 5 times.
Note : As is the medical fact, between the bones in the joints and the tendons attaching the muscles to the bones tend to soften after the delivery. Strengthening the muscles will help maintain the elasticity and strength of these tissues, and minimise the softening. Most of the above described exercise have been devised to strengthen the muscles that are involved thus reducing the possibility of the consequent pain.
The expectant mother must perform these exercises just as soon as she learns that she is pregnant she would of course be well advised to observe moderation in the matter, taking care that the quantum or the pace of the exercise should not cause fatigue of any kind. The benefits of these exercises become apparent in the later stages of pregnancy when the abdomen begins to sag forward.
(g) Breathing Exercises : These exercises are also very essential during the period of pregnancy :
(i) Sit comfortably on the normal squanting pose i.e. with your knees bent and one foot kept over one thigh and the other under it. Now keep your hands softly on your stomach and leave a deep sigh while distending your stomach as much as possible. Now exhale. Repeat the process at least 5 to 6 times a day.
(ii) Normally during the period of pregnancy the lady is prove to getting tired very soon. Hence give sufficient pauses between each exercise and do asanas like Shavasana.
Shavasana : This classic, simple yet difficult exercise is to be performed in the end of every exercise session. Since it ensures complete relaxation of the body and spirit, after it no other exercise should be performed. This asana is called Shavasana or the Corpse Posture because it initiated the dead body or corpse and provided relaxation to the muscles and the mind. The technique of it is as follows :
Lie flat on your back, keeping your body totally relaxed. Keep the hands at a little distance from the thighs, with palm upwards. Let the feet lie at about one to one half a feet. Keep your eyes closed. Now take a deep breath and then breath slowly, evenly and rhythmically so as not to disturb your body’s posture. Inhalations should be equal and uniform. There should be no effort to increase the volume of respiration. A rhythmic breathing is all that is required. Now concentrate on your respiration and relax completely. Keep the jaws loose and not detached. Let there be no movement either of the pupils of the eye or of the tongue.
In the beginning you may fall asleep but when by practice you immerse into deep relaxation you would feel your body and mind in peace, and completely relaxed. In shavasana, the main effort is of the concentration of the mind. Select mentally any part of your body, preferably starting from your feet , and by auto-suggestion start feeling as though your feet has become senseless or dead. Then come to shins, to knees to thighs etc. up to your head. By time you reach up to your head in your mental concentration you would be in a sort of rejuvenating stupor. Repeat constantly in your mind : I relax my feet and they are relaxed, I relax my legs and they are relaxed etc, concentrating on each of your external body part one by one. The head (brain) may come up the last. This way one by one you relax your entire body.
Benefits : Shavasana removes all fatigue caused by other asanas and induces a tranquility feeling a calmness of mind. It makes one feel one’s mind to be akin to a deep and still pool of clean water. Mentally dive deep into this pool and emerge refreshed and relaxed.
Steady, smooth, even, uniform and undisturbed respiration soothes nerves, muscles and calms brain. It reduces high blood pressure, a common complaint during pregnancy and tension and fatigue. The whole nervous system gets toned up.
