Posture and Antenatal Pregnancy Exercises

Posture
Good posture is just as important as antenatal exercises in maintaining your overall well-being.
Keeping the correct posture during your pregnancy is important to reduce the risk of back injuries. Make sure you stand up straight. Bend your legs instead of your back when picking up or lifting things. Avoid high-heeled shoes and prolonged standing.

Standing up
Keep your shoulders back and drop them slightly. Keep your back straight. Tuck your bottom in. Lift your chest and ribs. Stomach muscles should be tightened. Have your feet positioned slightly apart.

Sitting down
Sit up straight on chair that will support your back. (You can use a pillow to further support your back)

Picking up objects
When picking up objects, squat down, use your leg muscles and keep your back straight.

Getting up
Roll onto your side and use your arms to help push yourself up. This will help prevent straining your back and abdominal muscles.

Exercise
Exercise helps promote good posture, tones, and strengthens muscles in the stressed areas (particularly back, abdomen, pelvis), and improves blood circulation and psychological well-being (among other benefits). It’s a good idea to take some form of regular exercise if your current pregnancy (or any previous ones) is uncomplicated.

Back strengthening
Lie on your back with your knees slightly bent. Keep your feet together and flat on the floor. Slip your hand under the hollow part on your back, and press your spine against the floor with your abdominal muscles until your back is flat. Hold for 4-5 seconds. Relax and repeat 5-10 minutes.

The Cat
Push your head down and arch your back gently. You should feel a stretch from your neck to the base of your spine. Relax your back to its normal position as you raise your head. Repeat 1-2 times.

Breast muscles
Keeping your back straight, sit cross-legged on the floor. Take hold of your left wrist with your right hand and vice versa, in front of your chest. Take a deep breath and exhale slowly. Breathe in again. While holding your breath, push your shoulders and ribcage down. Tip your chin gently on to your chest and slide each wrist towards your elbows ten times. Lift your head up and exhale slowly. Repeat this 1-2 times.

Back, thigh, and pelvic muscles
Squat down with your feet turned out slightly. Your heels should be flat on the floor and your back straight. Press your elbows against your thighs to stretch your thigh muscles. Stay in this position as long as it is comfortable.

Squat with a chair
You can use a chair to help support you as you squat. If you have difficulty in keeping your feet flat on the floor, place a folded blanket under your heels.

Abdominal exercise
Lie on your back with your knees bent, hips wide apart, and feet flat on the floor.
Place your arms a short distance from your body. Press your spine against the floor until your back is flat. While keeping your back pressed flat against the floor, slowly straighten your legs. Once your back begins to arch, bend your knees and repeat the exercise.

Sports that are strenuous or involve sudden movement should be avoided. Walking or swimming is enjoyable and beneficial. But before proceeding with any strenuous exercise, discuss it with your doctor. Always eat some carbohydrate-rich food an hour before exercise. In the final months of pregnancy, vigorous and strenuous activities are not recommended. During this time, you will need more rest.