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.
Pelvic tilts are useful in helping to alleviate back pain. They reduce stiffness in the lower back and help to gently stretch the back muscles. They also strengthen your abdominal and buttock muscles.
Here are the steps for the pelvic tilt in standing position:
Stand upright with your feet shoulder-width apart, ensuring not to lock your knees in extension. Tilt your pelvis backwards to flatten your back, you should feel your abdominal and buttock muscles tighten when you do so. Hold this position for 5 seconds and revert to standing normally.
Do not hold your breath when doing this exercise, and repeat steps 10 times.
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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