Hey there mum-to-be, let's do some exercise! Give the aeroplane (in four-point-kneeling) a try
By Catherine CHUA Bee Hong Senior Principal Physiotherapist, Elizabeth CHAN Jiahui Principal Physiotherapist, KK Women's and Children's Hospital
Exercising during pregnancy comes with many benefits, including promoting muscle strength and endurance to meet the physical demands of pregnancy. It can also help control your blood glucose levels and blood pressure. Please consult your doctor before starting any exercise programmes. Ensure you avoid hot conditions, keep hydrated, and wear comfortable attire while exercising.
If you haven't been exercising regularly before pregnancy, start with an easy 15 minutes of activity a day. Then gradually increase that to 30 minutes a day, five to seven days a week.
The aeroplane (in four-point-kneeling) pose increases strength in your arm and leg muscles and in back and abdominal muscles that support the spine if practiced properly.
Here are the steps for the aeroplane in four-point kneeling pose exercise:
You need to get down on your hands and knees on a mat for this pose. To ensure good posture, check that your shoulders are above your hands and that your hips are above your knees.
Brace your tummy muscles as you raise your left arm and right leg at the same time. Hold this position for five seconds, and then do the same with the right arm and the left leg to complete the set. Repeat 10 times for each side.
When raising your limbs, keep your spine in a neutral position and make sure your lower back is not arched. A great way to check your posture is to practice with a mirror on your side and a raised butt is a usual indicator of an overextended spine.
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Read these next:
Sources:
The New Art and Science of Pregnancy and Childbirth 2008, World Scientific
Healthy Start for your Pregnancy 2012, Health Promotion Board Singapore
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