It is good that you have some simple prenatal tasks because they will help you to conquer fear and tension. Almost everyone is afraid of the unknown, and when you are scared, you become tense. If the tension increases, it will bring other complications such as a headache.
When you exercise, it helps you to relax. More especially prenatal exercises for the mother to be, they help to condition the muscles in readiness for the physical labor that forms a standard part of childbirth. Because of this reasons, exercise helps to prevent the development of complications during pregnancy and to eliminate the development of premature labor.
The womb is a hollow muscular organ. It has muscle fibers on the upper part of the uterus which contracts to push the baby out during delivery. For this muscle fiber to push the baby, they need to work against the cervical muscle fiber that is at the neck of the uterus. This muscles as well must push against the abdominal floor muscles which give resistance to the pushing force of the uterus.
Therefore if you are afraid, it will make it difficult for the muscle fibers to relax and stretch. Hence when you exercise before the coming of the baby, it will help you to relax and overcome the childbearing pain and tension.
Prenatal exercise should usually begin at the twelfth week of pregnancy. It is very reasonable for a change to occur in your abdomen as it begins to protrude and become more massive as the pregnancy continues to grow. Different muscles in your body start to act differently to maintain your body balance. This changes might cause a backache more especially during the night. Hence exercise goes a great way in helping to relieve this pain.
It is to have a definite time for exercise during the day. The following are some of the suggestions of activities that you should engage yourself in during your pregnancy:
You can perform a relaxation exercise by following the following simple steps:
Lie on your back with your knees bent while the soles of your feet are resting on the floor. Put your hands on the upper abdomen, just where the ribs end.
Relax in this position and try to reflect on positive things in life. Take deep breaths such that your hands are very raised when you breathed in and lowered when you breathe out. All this while, try to prevent the chest from moving while you take deep breathes. Take rests from this kind of breathing if you become a little weary.
If you find it hard to lie on your back, then consider lying on your side with your arms behind you. You can bring your upper hand in front of you while you rest on a pillow. Bend your legs, with the higher leg slightly bent. At this position, the baby sleeps gently on the floor hence giving your back all the rest that you need.
After resting in this position for some time, resume lying on your back with needs bent and retake deep breaths. You can do this exercise several times in a day, and with time you will find it easy to relax and breathe in the lower chest. This will go a great way to help you relax even during your labor because you know that you can control your breathing to the best of your advantage.
The pelvis is a large born that rets on top of the leg bones, and it helps to pull the muscles in the back of the thighs. Because you need posture improvement, you should know how you position your pelvis. Hence it is imperative that you practice pelvis tilt in various positions.
While you are lying on your back, try to arch your back so that you form a hollow at the lower end of your back, large enough for two fists to fit in. After that, flatten your back so that the hole you created disappear and your back can comfortably rest on the floor.
You can also achieve pelvic tilt by kneeling on your knees and resting your hand on the floor. This is generally referred to as pussy-cat exercise because, in this position, you arch your back upwards like a frightened cat. Maintain this posture for some time, relax and then bend again.
You can also perform a pelvic tilt while standing. You should tuck under the seat muscles and then pull upwards. Pelvis movements can significantly improve your posture. However, when you are practice pelvis tilting while standing, ensure that you are relaxed and that your back is not pulled back.