Exercise Tips for the Pregnant Woman
Avoid holding your breath.
Avoid sudden changes in level or posture, such as standing up too quickly.
Always keep your back in a neutral position, and include pelvic tilts whenever possible.
Avoid long periods of lying on your back. Roll onto your side if your hands start to tingle.
Always wear running shoes when you are exercising. In the house wear supportive shoes or sandals with a good arch.
Wear a strong supportive bra. Note the size may change putting pressure on your shoulders.
Exercise within your target heart rate. Get help if you are unsure of this.
Remember to lie down and stand up correctly. By slightly squeezing your buttocks together and tightening your abdominal muscles you will move much easier.
Check for abdominal muscle separation regularly. Ask your chiropractor for details. If separation starts, don’t do abdominal exercises until instructed.
Always bend one knee when on your back or have a pillow under the knees.
In this case, pain means stop exercising.
Eat some form of carbohydrate 1 –2 hours before your exercise class to prevent low blood sugar and light headedness or dizziness.
Take a break when you feel tired
If you feel pain in your pelvic/groin areas, do pelvictilts on all fours (pelvic rocks).
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