Pregnency

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Simple Exercises During Pregnancy



Some simple exercises during pregnancy

 
When you are expecting a baby, it is very important to keep moving. A woman who exercises during pregnancy has less back pains and faster recovery and return to the pre pregnancy shape after delivery.
 
The below exercises are helpful in strengthening and relieving pain in the neck and shoulder muscles.
 

Neck Exercise & Neck Rotation
  • Sit your legs crosses keeping your back straight and your head and neck in one straight line.
  • Move your head slightly downwards that your chin moves towards your chest.
  • Straighten your head again and take it backwards opening your mouth, as if you are looking at the ceiling. Close your mouth and hold the position for a count of six and bring the head back to straight position. Do likewise for 3 times.
Shoulder Stretch

Keep both your hands together behind your back and lift your arms up and hold for 30 seconds and stretch them gently.
                                                                       

Bust Exercise

This exercise helps lift and firmness of the breasts.
  • Sit your legs crossed keeping your back straight and your head and neck in one straight line.
  • Join both your palms together like Namaste below the level of your breasts and hold to a count of 10 by pressing the palms firmly.
  • Release pressure on both the palms. Repeat it for 3 times.
Shoulder Rotation

This exercise relieves pain in the nape of the neck and upper back and stretches the shoulder muscles. This exercise is particularly good for upper back.
  • Sit your legs crosses keeping your back straight and your head and neck in one straight line.
  • Bring your shoulders forward and rise up to your ears and then push your shoulders backwards so that your chest projects outwards.
  • Bring your shoulders back to the straight position. Repeat these movements in one fluid motion making circle motion with your shoulders and then make circles in opposite direction. Do it for 5 times in each direction.

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