Pregnancy is an exciting yet overwhelming phase in a family. The woman has to endure a lot of psychological and physical changes during the journey. It’s crucial to stay fit and active during pregnancy for the health of both mother and baby.
If you’re worried about your and your newborn’s health or fear gaining weight during pregnancy, iMotion Physiotherapy is here to help and guide you through your pregnancy journey.
This guide, created by our experts at iMotion Physiotherapy, is a detailed overview of some safe exercises pregnant women can try at home to keep their bodies fit.
Additionally, you’ll also get some bonus information about a reliable and trusted physiotherapy in Ringwood.
So, stay with us till the end!
Pelvic Tilts
Pelvic tilts are great for pregnant women’s lower backs. Just lie on your back with your knees bent. Or do them standing or sitting, then tighten your tummy and tilt your pelvis up. Hold briefly, then relax. Repeat it at least 10 times.
Cat-Cow Stretch
This gentle stretching exercise moves and loosens your spine. To do this exercise, get on your hands and knees. Arch your back as you breathe in, then round it as you breathe out. Do it 10 to 15 times slowly to get the best results.
Clam Exercise
Clam exercise is proven to reduce the pain in your pubic area. In this exercise, start by lying on your side, then place your feet and knees bent together. Now support your head using your hands and put some pressure on your abdominal muscles. Hold this position for a few seconds and then relax.
Kegel Exercises
Kegels help strengthen the pelvic floor. In this exercise, squeeze your muscles to stop urine flow. Hold the position for 3 to 5 seconds, then relax and repeat 10 times, several times a day.
Squats
Squats strengthen your legs and pelvis, which will be highly helpful during delivery. To perform this exercise, start with your feet apart, then slowly bend your knees as if sitting on a chair. Keep your back straight. Stand up and repeat 10 times.
Why Does Exercise Help in Pregnancy?
Back and pelvic pain are common in pregnancy. This is due to extra weight and loosened joints. Exercising can help. It strengthens your core and pelvic muscles. This support reduces pain. Plus, stretching makes your body more flexible and less stiff.
iMotion Physiotherapy—Most Trusted Partner During Your Pregnancy Journey
At iMotion Physiotherapy Lilydale, we’re one of the most trusted and reliable physiotherapy practices, offering a full assessment of posture, core and pelvic floor strength, flexibility, and any pain or discomfort. From this, we build a plan specific to your stage of pregnancy.
Our sessions include gentle activation of the pelvic floor, help with diastasis recti, rebuilding core strength, and safely restoring the abdominal wall after childbirth.
Whether you want to maintain your weight during your pregnancy or keep yourself and your child healthy, iMotion Physiotherapy is your best friend.
So, are you ready to feel stronger, more comfortable, and confident in your pregnancy? Contact iMotion Physiotherapy and get personalised therapy at your convenience.
Frequently Asked Questions
Is swimming safe for pregnant women?
Yes, swimming is generally considered safe and even beneficial for pregnant women. However, it’s best to consult a professional before swimming during pregnancy, especially if you have a high-risk pregnancy.
Can exercise reduce back pain in pregnancy?
Yes, targeted exercise under experts’ guidance can help in reducing back pain and is beneficial for the overall health of the mother and child. This also helps in
How often should pregnant women exercise?
Pregnant women should aim for at least 150-180 minutes of moderate-intensity exercise per week. But every individual case is different; it’s best to ask your physiotherapists for a schedule and exercise regimen.