Exercises in Pregnancy. Part 2

In the previous article we learnt about exercises that are to be done in the first sitting of pregnancy. Now let us discuss the second and third sitting.


In the second sitting, focus is given to the stretches of different muscles so as to increase flexibility and thus help in easy delivery of the child. All the exercises done in the first sitting are to be continued along with:

1. Butterfly stretch: Sit straight with your back supported. Bring the sole of both feet in contact with each other. Put your hands on your thighs and press downward. Hold the stretch for 10 seconds and relax.

2. Figure of four stretch: Lie down straight. Now put one ankle on top of the opposite knee. Keep your hand on the bent knee and press it down. You can also take another person's help in doing this stretch. Hold for 10 seconds and relax. Repeat on the other side.

3. Knee to ankle: Lie down with both your knees bent and shoulder width apart. Touch the ankle of one foot with the knee of opposite side. Hold for 5-10 seconds and repeat on the other side.

4. Weight shifts: Stand straight and hold onto something like a wall or railing. Put your weight on your toes and then on your heels. Repeat this process by shifting weight from toes to heels. This should not be done without support to avoid any risk of fall.

5. Wall squats: Stand against a wall with your feet shoulder width apart. Now go down with support of the wall as comfortable and return back to the starting position. 


Third sitting is also known as mock labor. The focus is on the relaxation of the female. Brisk walking is allowed. All the stretches taught in the second sitting must be stopped. Very mild exercises that do not put strain on the muscles are only continued.

The female is given the instructions on how to react when the labor pain starts. A bag should be ready with all the essentials as the time approaches.


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