Most pregnant women suffer from backache, especially in the lower regions of the spine. Some of them develop this complaint after delivery. The exercises described here will prove beneficial in such cases. The exercises should be performed five times a day, and then the frequency should be gradually increased to 20 a day. The following exercises are also enlisted:
- Stand up straight in a doorway 2 ½ to 3 feet wide, with the buttocks against one side of the door frame. Keep the ankles 4 inches apart. Press against the frame with the back. Tense up the muscles of the buttocks and the abdomen, which will have the effect of bending the legs a little at the knees, and of inclining the pelvis forewards. Now press against the door frame behind you with the nape, and push against the jamb of the door facing you with the palms. Straighten the legs at the knees. Then relax all the muscles. Repeat ten times.
- Lie down face up on the floor. Bend the knees and let the soles of the feet rest flat on the floor. Raise one leg, grasp the knee, and pull it as near to the chest as you can. Hold this position for five seconds, and resume the initial position. Repeat with the other leg. Repeat the exercise ten times for each side.
- Lie down face up on the floor. Bend the knees and let the soles of the feet rest flat on the floor. Bend the arms at the elbows and place them under the head. Tighten the muscles of the waist and the abdomen in such a way that the lower part of the back presses on the floor. Hold the position for five seconds and relax all muscles. Repeat the exercise ten times.
- Lie down face up on the floor. Bend the knees and let the soles of the feet rest flat on the floor. Raise the legs, grasp both the knees with your hands and pull them as near to the chest as you can. Hold the position for five seconds and resume sequence of movements ten times.
Thus, post pregnant exercises are very important for the purposes of relief of backache particularly, for lower regions of the spine. Perform these exercises regularly for controlling excessive bulging of the abdomen during post pregnancy periods.