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Pregnancy - Enjoy It

First Trimester
Second Trimester
Third Trimester
Working During Pregnancy
Preparing Emotionally
Stretch Marks
Sex During Pregnancy
Reducing Discomfort of Swelling
Your Partners Role in Pregnancy & Birth
Faq
Precautions during Pregnancy
Do's & Don'ts of Pregnancy
Exercises During Pregnancy
Food to be included during Pregnancy
 

Working during Pregnancy

 
IMPORTANT POINTS
  • Sleep as much as you need to feel rested (atleast 8 hours/day).
  • Spread out house work over a prolonged period rather than doing everything at one go.
  • Gentle exercise in pregnancy makes you feel good, improves circulation and keeps you healthy.
  • Regular controlled exercise, tones your muscles and keeps you supple besides strengthening the muscles used during child birth.
  • Remember to avoid activities which may lead to an accidental fall such as lifting heavy objects, moving furniture, etc.
  • Avoid exercises such as sit-ups and double leg-lifting (as they are a strain on abdominal and back muscles) and never exert yourself to the point of getting tired.
  • Do not avoid exercises under the excuse that the strain of routine daily activities is adequate replacement.
  • Walking as an exercise is recommended.

During pregnancy, the way your move everyday is as important as any special exercises that you may do. Your body is heavier, weight distribution alters and there is increased joint movement in your pelvis. Therefore, in pregnancy, you first need to know how to use your body wisely and the art of standing, walking, sitting and lifting without straining.

STANDING WELL
Stand on both feet with the weight spread equally, evenly balanced between heels and toes. Stretch tall instead of stooping in front.

When you have to stand in one spot for a long time, place one foot forward and place all your weight on that foot for a few minutes. Then do the same with the other foot.

SITTING WELL
Do not sit on the edge of a chair. Sit well back in the chair with your back and thighs supported, legs slightly apart, feet flat on the floor.

There's an art to using a chair gracefully and beneficially when you are pregnant. Use your leg muscles to lower and raise yourself rather than "dropping" into a chair. Slide to the front edge of the chair, then push yourself up with your legs.

LIFTING THINGS FROM THE GROUND
Get close to the object. Squat down, bending you knees 1 and keeping your back straight. Hold the object against your body, with elbows bent. Using the muscles in your legs straighten up slowly and smoothly into a standing position. Bend your hips and knees, not your back.

 

LIFTING THINGS FROM SHELVES
Reaching and stretching for items on high shelves should be considered an exercise in controlled breathing. Before you stretch (not beyond your comfortable reach, of course) inhale, raise up on your toes and bring both arms upwards at the same time. Then drop back on your heels and exhale slowly while returning your arms to your sides.

RELAXATION EXERCISES
Begin with the art of relaxation. This is beneficial and necessary during labour. Lie on the floor with your arms outstretched, legs apart. Hold your breath and really s-t-r-e-t-c-h arms and legs to their limits as if they were being pulled. Then exhale slowly with mouth open and concentrate on relaxing completely.

Knowing how to breathe deeply helps you during labour and also strengthens your abdomen. Lie on your back with knees bent and feet flat on the floor. Breathe in slowly and contract abdominal muscles. Then breathe out slowly and deeply, relaxing these muscles. You should be able to feel your ribs spread sideways. Breathe in and out slowly once more. Breathe naturally a few times, then repeat the deep breathing two or three times only.

Tailor sitting strengthens groin and leg area used during childbirth. Sit on the floor and bring your left foot towards you so it touches your body. Bring the right foot toward your left foot but do not cross your ankles. Lean forward slowly until your knees touch the floor. Sit this way back staight, knees almost touching the floor for a few minutes several times a day.

Pelvic twisting trims hips, strengthens pelvic and abdominal muscles. Lie on the floor, knees up, feet flat on the floor. Arms out at right angles to your body. Keep feet together and arms and shoulders flat, then roll your hips to the right until your right knee touches the floor. Roll to the left in the same way, repeat slowly, right to left, several times.

Pelvic rocking helps relieve low backaches during pregnancy and labour. Lie on the floor and arch your back high enough so a hand could slip under the spine. Press the spine to the floor. Repeat several times. This motion rocks the pelvic area forward and backward.

MINIMIZING BACK STRAIN
Kneel forward with knees wide apart, leaning on your elbows. You can read or listen to music like this. In forward learning be careful not to let your lower back cave in, as this can cause backache. When your spine is straight, the baby is supported by the sling of your abdominal muscles instead of pulling on those in your back.
 
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