pregnancy STRETCHES: TRY AND HOLD ALL STRETCHES FOR 15 – 20 SECONDS

Transcription

pregnancy STRETCHES: TRY AND HOLD ALL STRETCHES FOR 15 – 20 SECONDS
pregnancy
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STRETCHES: TRY AND
HOLD ALL STRETCHES
FOR 15 – 20 SECONDS
WORDS XXXXXXXXXXX PHOTOGRAPHY GALLO IMAGES/GETTY IMAGES; GREATSTOCK-CORBIS; ELITE PHOTO AGENCY/ SHUTTERSTOCK; GALLO IMAGES–THINKSTOCK PHOTOS
1 HAMSTRING STRETCH
Stretches the lower back
and hamstrings.
Face a sturdy chair and
place one foot up on it,
keeping your hips and feet
facing forward. Holding
your back straight, lean
forward from your hips to
feel a stretch in the back
of the thigh. If your knee
bends or you struggle
to keep upright, try a
lower step. Hold, then
repeat on the other side.
2 NECK STRETCH
Stretches isolated
muscles in the neck.
Sitting comfortably, bow
your neck forward and to
the right. With your right
hand, reach up behind your
head and pull gently. Hold
for a moment, then repeat
on the opposite side.
3 THE ANGRY CAT
Stretches the whole back
and abdominal area.
Position yourself on all
fours, with your shoulders
over your hands and hips
over your knees. With your
chin and pelvis tucked in,
round your back up into
the ‘angry cat’ position.
Hold for a moment then
slowly arch your back
in the opposite direction,
lifting your head as
you move. Hold again,
then repeat.
2
4 GLUTE STRETCH
Stretches the glutes.
Sit in a chair and rest
your left ankle on your
right knee. Keeping your
back straight, slowly bend
towards your knees to feel
a stretch in your glutes.
Hold for a moment, then
return to starting position
and repeat with the
opposite leg.
Stretches
help to
relieve
tension in
the body.
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5 SEATED TWISTS
Stretches the lower back.
Sit up straight on a sturdy
chair. Cross your arms in
front of you, keeping them
away from your body at
shoulder height. Hold your
body straight and slowly
swivel your shoulders to
the right, rotating as far
as is comfortable. Hold
for a moment then
swivel to the other side.
Repeat a few times for
maximum benefit.
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5
Exercising
safely during
pregnancy
First and foremost, follow the
advice of a professional. If you
exercised regularly before your
pregnancy, you will likely be able
to continue moderately. Make
sure you know your limits as
your pregnancy advances.
Give high intensity a skip!
High intensity exercise and
contact sports are high-risk. Also
steer clear of activities that could
throw you off balance, like waterskiing and mountain biking.
When it comes to exercise,
skip the dead lifts in favour of
squats and lunges. You need
to bend from the knees, not
from the waist in order to protect
your back. This goes for
day-to-day activities as well.
Although your abdomen will
be holding new weight, resist the
urge to push your belly forward.
This will strain your lower back,
causing unwanted back pain. ➥
living
livingand
andloving
lovingApril
May 2013
47
pregnancy
Strengthening exercises:
1 ARM AND LEG RAISES
(Works back muscles, buttocks and core.)
Position yourself on all fours, then roll a small exercise
ball under your right elbow. Keeping it in place with one
arm, lift your other arm and opposite leg up to form a
straight line with your spine. Hold for a moment then
return to your starting position and repeat with the
opposite arm and leg. Try 2-3 sets of 8-10 reps.
2 WALL SQUATS (Works abs, buttocks and thighs.)
Stand with your head, shoulders, and back flush against a
wall, and your feet slightly in front of you. Slowly sink into
a squat, keeping your lower back pressed into the wall for
support. Without bending past 90°, hold for a few seconds
then slowly return up to your starting position. Your back
and buttocks must stay in contact with the wall. Aim to
hold this position for 10-30 seconds per set, for 3 sets.
For more exerc
is
tips and videos e
follow Lisa Rale ,
ig
on Twitter; @ h
LisaRaleighSA
or watch he
videos on youtur
b
LisaRaleighTV- e;
youtube.
3 HAMSTRING CRUNCH WITH BAND
(Works hamstrings and abdominal muscles.)
Position yourself on the floor with a resistance band held
taut between your hands and left foot. With your abs tight,
lean back and lower your leg to tense your muscles. Hold
for a moment then return to your starting position and
repeat. Aim for 2-3 sets of 10 reps, alternating legs.
2
GENERAL
TIPS FOR
PREVENTING
BACK PAIN
4 LAT PULL DOWN (Works upper back – posture.)
Start by wrapping your hands around your resistance band
and then place your hands above your head. Stretch the
band wider then your shoulder blades, keeping your knees
soft throughout. Now pull the band even wider and
squeeze the shoulder blades together until the elbows
come closer and closer together. Hold for 1 second and
then release back to the top. Aim for 2-3 sets of 10 reps.
4
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living and loving April
May 2013
2013
Avoid sitting or
standing for long
periods. You need to
rest frequently to relieve
your back from your
new baby weight.
Skip the heels: No
matter the occasion,
you’re better off
sticking to comfortable
flats or low heels with
good arch support.
Snooze hard: When
it comes to sleep, you
need to be resting on a
firm mattress.
Give prenatal yoga
a try: These classes are
designed to help you
relax and address you
and your baby’s needs
as you grow. l&l
WORDS LISA RALEIGH PHOTOGRAPHY VAL ADAMSON; GALLO IMAGES/GETTY IMAGES CLOTHING COURTESY OF REEBOK MODEL KATI DIPENAAR
WORDS XXXXXXXXXXX PHOTOGRAPHY GALLO IMAGES/GETTY IMAGES; GREATSTOCK-CORBIS; ELITE PHOTO AGENCY/ SHUTTERSTOCK; GALLO IMAGES–THINKSTOCK PHOTOS
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