standing calf stretch

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 calf stretch in standing can help relieve leg cramps, and here are the steps for the calf stretch in standing position:

You begin by standing on a firm surface, and taking a step forward with one foot. Your front leg's knee should be bent, and both feet are pointing to your front. You may lean a hand on a heavy chair or do this exercise next to a wall for support.

Hold this position for 20 seconds, and switch sides by bringing the front foot back to the side of the other foot, then extending the other foot out to the front.

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Sources:

The New Art and Science of Pregnancy and Childbirth 2008, World Scientific

Healthy Start for your Pregnancy 2012, Health Promotion Board Singapore​