When you\u2019re pregnant, there\u2019s a lot to do to get ready for your little one. From painting the nursery to finding the perfect car seat to everything in between, preparing for baby gives you very little time to prepare your own body. However, exercising during pregnancy is an important part of a healthy delivery.<\/p>\n
Today, our ATI Women\u2019s Health team brings you simple stretches expecting moms can do to prepare for delivery and help ease the aches that come along with pregnancy. The team suggests you perform these exercises once or twice per day.<\/p>\n
Ankle Pumps:<\/strong>\u00a0Slowly bring your foot up toward the ceiling and then down toward the floor Ankle Circles:<\/strong>\u00a0Slowly circle your foot in a clockwise or counterclockwise direction Knee Extensions:<\/strong>\u00a0Slowly straighten one knee out in front of you, hold for 1-2 seconds then lower your leg back to starting position Thoracic Extension:<\/strong>\u00a0Sitting with ball behind back — place small ball in the middle of your spine, between your shoulder blades. \u00a0Lean back over the ball while keeping the neck supported with your hands. Lumbar Extension:<\/strong>\u00a0Sitting with ball behind back — place small ball behind your waist. \u00a0Lean back over the ball while keeping the neck supported with your hands. Lumbar flexion\/extension:<\/strong>\u00a0Start with your hands and knees on the floor. Keep your elbows straight and your hands placed directly in line with your shoulders. Knees should be hip width apart. Start with your spine in a straight position. Tuck your head down while lifting the middle of your back up. Return to starting position. Then lift your head up and let your back arch. \u00a0Return to starting position. Calf stretch:<\/strong>\u00a0Keep one knee bent in front of you. Straighten other knee while keeping your heel flat on the floor. Lean forward until you feel a gentle stretch behind your knee and calf. Wrist flexion\/extension:<\/strong>\u00a0Gently bend wrist back\/up and then forward\/down Kegel Exercise:<\/strong>\u00a0Tighten\/pull in the muscles that sit around the vagina and anus. \u00a0It should feel like you are squeezing muscles inside the pelvis and trying to hold in urine or gas. \u00a0It is incorrect if you feel any movement in your buttocks, legs, or back. \u00a0If you are not sure how to do this correctly ask a physical therapist that specializes in women\u2019s health. When you\u2019re pregnant, there\u2019s a lot to do to get ready for your little one. From painting the nursery to […]<\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1195","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":[],"yoast_head":"\n
\nPurpose:<\/em>\u00a0Helps improve circulation and decrease swelling in lower leg which can occur during pregnancy<\/p>\n
\nPurpose:<\/em>\u00a0Helps improve circulation and decrease swelling in lower leg which can occur during pregnancy<\/p>\n
\nPurpose:<\/em>\u00a0strengthens quadriceps muscle group. \u00a0Strong leg muscles make it easier to walk, stand up from a chair, and compensate for posture changes during pregnancy.<\/p>\n
\nPurpose:<\/em>\u00a0This is a good stretch for your mid-back, an area that may stiffen up during pregnancy due to posture changes\/increased breast weight\/having to reach farther for things in front of you.<\/p>\n
\nPurpose<\/em>:<\/em>\u00a0This is a good stretch for your lower back, an area that may stiffen up during pregnancy due to posture and center of gravity changes.<\/p>\n
\nPurpose:<\/em>\u00a0Changes in a pregnant woman\u2019s posture and movement can affect normal mobility of the spine. \u00a0This flexion and extension stretch helps maintain spinal flexibility during pregnancy which can help decrease back pain.\u00a0<\/strong><\/p>\n
\nPurpose:\u00a0<\/em>Improves flexibility of lower leg muscles and can help decrease muscle \u201ccramps\u201d or \u201cCharlie horses\u201d.<\/p>\n
\nPurpose:\u00a0<\/em>Wrist movement helps decrease swelling in the wrist and hand which can contribute to symptoms of carpal tunnel syndrome during pregnancy.<\/p>\n
\nPurpose:\u00a0<\/em>Kegel exercises strengthen your pelvic floor muscles which are important during pregnancy and delivery. \u00a0The pelvic floor provides muscular support for your pelvic joints, spine, and pelvic organs (bladder, bowel, uterus). \u00a0These muscles help you maintain normal bladder, bowel, and sexual function and help during the delivery process.<\/p>\n","protected":false},"excerpt":{"rendered":"