Tag Archives: exercise during pregnancy

Step 12 of 12 Essentials for Natural Childbirth: “Kitchen Sink” Pelvic Rock

The “Kitchen Sink” can be anything of the right height: a chair back at the office, the desktop in the schoolroom, a window ledge, bathroom sink, countertop, cupboard, dresser, etc.

This exercise can be done each time you go to the sink (or to the chair, at your desk, kitchen counter, etc.). Through frequent practice, you will maintain good posture, give yourself quick relief from pelvic pressure, and you will improve circulation to the lower part of your body.

Step 11 of 12 Essentials for Natural Childbirth: Standing Pelvic Rock

Standing pelvic rock will improve your posture. Even if you already have great posture, you will need to strengthen your muscles to maintain good posture during a pregnancy. Bad posture will give you a backache. So if you have one, use your pelvic rocks! This exercise will not only prevent backaches, it will also ease an aching back.

If your back is kept straight, it will not ache from the weight of the baby tugging on the muscles and ligaments that connect the uterus to your back.

Standing Pelvic Rock

Step 10 of 12 Essentials for Natural Childbirth: Another Way to Pelvic Rock, Just for Fun

Since Pelvic Rocking is so vital to your comfort and health during pregnancy I am offering some additional positions. The hands-and-knees position is by far the most effective means of “rocking your pelvis,” so use it whenever possible.

Sitting Pelvic Rock

Though the sitting position is not as effective as the other methods of pelvic rocking, the advantage is that it can be done while you are sitting doing routine tasks.
It will relieve back tension and pelvic pressure.

Another Way to Pelvic Rock, Just for Fun

HOW:

  1. Begin in a tailor sitting position. Roll your pelvis back so that your weight shifts to the base of your spine. You feel as though you have been pushed in the abdomen.

Step 9 of 12 Essentials for Natural Childbirth: Leg Stretches – Flexing and Extending Ankles and Knees

Not only will leg stretches stimulate circulation in your legs, they will also strengthen your leg muscles and make it easier to carry those extra pounds caused by your growing baby. You may even develop a more shapely leg!

You will be carrying your child for at least a year after he/she is born, so let’s get ready now. If you wear high heels, this exercise will help stretch your Achilles tendon, which may have become shortened over the years.

It is a good idea, pregnant or not, to vary the type of heel you wear.

Step 9 of 12 Exercise Essentials - Leg Stretches

Step 8 of 12 Essentials for Natural Childbirth: Leg Exercises Will Make a Difference

The following exercise and any leg exercises are offered to improve and maintain circulation of the lower extremities. Use them faithfully and you may have no problems with varicose veins. Leg elevation is also a way of increasing the circulation in the lower part of your body.

One easy way to elevate your lower body is by raising the foot of your bed with three or four bricks. You may find that you are more rested in the morning and have lost that “woody” feeling in your legs. See if you like it.

Step 3 of 12 Essentials for Natural Childbirth: Pelvic Rock for the Rest of your Life

This exercise could be the most important addition to your well being that you have ever learned! It is important to you now during your pregnancy and your birth, but it is just as important for the rest of your life.

Your uterus becomes heavier and heavier with pregnancy, and standing upright causes it to push lower and more tightly into your pelvis. The pressure and the weight cause you to “give in” to the uterus, letting it fall forward and sway your back. Backache and pressure pains are the result.

Recent study shows exercise during pregnancy helps baby’s brain

When you think that Natural Childbirth and Exercise are best for you and your baby, then you automatically BELIEVE in it. You have faith in the truth of your beliefs! It’s True because you know it is True! Not at all good logic, but we all indulge in our belief systems.

exercise during pregnancy

So nothing is more exciting than finding that there has been a scientific study to prove your Beliefs.

This has happened again and again to me. This recent information came through Twitter!  The blessings of the Information Revolution and Social Media have given me this study that shows that exercising throughout pregnancy enhances brain activity in a baby at birth.