Having a baby is a great experience. However, when you are carrying a baby, you have to take care of your body and you should take responsibility for the life inside you. 

Stretching for Pregnant Women 

1. Neck - Drop your head forward and start rotating it in a clockwise motion. Rotate it in a counter-clockwise motion for     360 degrees. Repeat this four - five times. 

2. Thigh - First, stand in straight posture, then place one foot about 2-3 feet in front of the other. Try to lean forward while one of your feet is in front of the other. Do the same to the other feet. 

3. Shoulder - The very first thing you have to do is to bring one of your shoulders in front of you and rotate them to your back in a circular motion. Do this for your two shoulders for four to five times. 

4. Ankle - Stand up in a straight position and then raise one of your feet. The moment you have risen one of your feet, rotate your feet in circular motion as if you are drawing circle with it. Perform this in a clockwise and then counter-clockwise motion for 4 - 6 times in each feet. 


 The Exercises 


For the Pelvic Area 

This was made to strengthen the muscles of your abdomen and back. It helps a pregnant woman achieve a good posture and also decreases back strain and fatigue. 

The first step to do is for the woman to lie on her back with her knees bent. Then have the pregnant woman inhale air through her nose while trying to maintain her stomach and buttocks muscles tight. 

She then has to slowly bring her pelvis up while her feet and the back of her shoulder are supporting her body. Let her hold this position for about 5 to 6 seconds as the woman exhales slowly. 

Repeat as often as needed. 


Squatting 

- First, put your self in a squat position. While in this position, try to keep your heels on the floor and feel the muscles and bones in your back near your thigh stretch. 

- Hold this position for 20 to 30 seconds. As soon as your body gets used to this position, increase the time to 60 to 90 seconds. 

- While doing this exercise, try to keep your head, arms and whole body relaxed throughout the exercise. 


Doing these simple exercises and stretches everyday will surely help you to have a strong body structure. You can also be strengthened and you can be able to stand the pain of labor. - 39969