Pregnancy is no walk in the park; and common discomforts like heartburn and muscle soreness can be related to how the mother is carrying the extra weight. The good news is that exercise and stretching can get rid of some of the pain of pregnancy, plus they can also set you up for an easier labor. The best part is that these exercises can be done at home, so there's no need to get to a gym!
The first exercise keeps the barrier between your diaphragm and esophagus strong. As the baby grows and puts more pressure on your stomach, your diaphragm may get weaker, allowing more acid from your stomach to build up into the esophagus.
- Stand with good posture and inhale through your nose while bringing your arms over your head, clasping your hands with palms facing up.
- Exhale through your nose, then contract your abs to spread ribs apart without inhaling, feeling a stretch in your back and core.
- Hold for three to ten seconds, and then repeat ten times.
Instead of doing regular squats, try doing an uneven squat. This allows less leakage as well as strengthens your entire pelvic floor, getting you ready for the big push. Remember to keep your back flat and don’t arch or hunch. Place your right foot on a stable stool or chair and leave your left foot on the ground, left knee bent and feet pointing forward. Place your hands on a chair in front of you, or on the ground if you can reach.
- With your body weight shifted back, hold for five breaths.
- Shift to the right and hold for five breaths.
- Repeat five times on each side.
Remember to talk to Dr. Strebel or Dr. Grolle if you have any questions about exercising during pregnancy! Call us anytime at (702) 438-2229 (BABY).