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.
EXERCISES IN SECOND 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.
EXERCISES IN THIRD SITTING
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.
Need more advice or treatment? Many
health care experts at antarnaad are always here to help you out. Antarnaad is
a growing network of experienced physiotherapists, dietitians, nutritionists,
fitness trainers and Yoga experts providing treatment for all the conditions.
For more information visit our website www.antarnaad.net or call our Consultant:
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