1. Good Posture: Arrange your different parts of the body in a perfect alignment from the top to the bottom. Roll your shoulders back and lift your rib cage. Position yourself in such a manner that your head and the ears are in a line. Contract your abdominal muscles in such a manner and imagine drawing them towards the spine and flatten your back position to position hips. To support yourself flex your knees a little bit. Now at last imagine that there is rope pulling you from the above.
2. Lower Back Extensions:
Get down on your hands and knees. Keep your elbows slightly flexed and your back straight. Extend your right arm out in front of you at the shoulder height. Now extend your left leg out behind you at the hip height. Repeat the same position with other side. Contract your abdominal muscles and hold this position for 5 counts and repeat this exercise for at least 10-20 times.
Prenatal Yoga: kneel on the floor with the legs apart. Sit back on your heels. Tuck your chin to your chest, with arms extended; bend forward till your forehead, forearms and elbows are resting on the floor. Your belly should fit easily between your legs. If it doesn’t then spread your knees wider. Breathe naturally while you hold this stretch for a minute or so.
Pelvic Tilts: Get down on all fours. Keep your elbows slightly bent and back flat. Contract the abdominal muscles and rotate your pelvis so your tailbone is pointing toward the floor. Hold for a count of 5 and then release. Repeat this for 10-20 times.
Swimming or the water exercise: Take a dip and take a much needed break from the back strain. The water supports your weight swimming and prenatal water aerobics classes relieve pressure from your back and the joints while still giving you a great whole body workout.
Acupuncture: Ensure that you get this done through an acupuncturist or one who is trained in the art of the acupuncture. The acupuncturist will insert needles into your skin and place them for minutes to hours. Pain relief can be immediate or it can take several visits
Chiropractic Care: Chiropractors use a technique in which the hand on pressure is used to gently adjust the spinal misalignments. For this a chiropractor experienced in treating women should be hired.
Lumbar Support Pillows: if your job requires you to sit for hours in one position. Then a good posture while sitting down is as good as standing upright. By keeping your shoulders and head in a line use a lumbar support pillow which is specially designed to support your lower back to keep your back properly positioned and pain free.
Supportive Sleep Environment: By lying on your left side keep your neck in line with the rest of your spine by using a firm pillow for your head. Place another pillow between your legs to relieve the pelvic and back pressure. Finally tuck a small pillow beneath your tummy to prevent a heavy belly from pulling your back forward as you sleep
Angry Cat stretch: get down on your hands and knees. Keep your back straight. Gently drop your head and round your back like an angry cat. Then the stretch that you feel in your upper back has to be maintained for about 10 seconds at one go and return to the starting position.
Maternity Support Belt: These are the thick elastic bands worn around the hips and under the belly cradle and support lax abdominal muscles. It is helpful if your job requires you to stand for a long period of time, wearing a maternity belt can improve the posture and decrease the lower back pressure.
Regular Physical Activity: Such as the brisk walking, riding a stationary bike and the prenatal aerobics tones and strengthens the muscles, burns calories
2. Lower Back Extensions:
Get down on your hands and knees. Keep your elbows slightly flexed and your back straight. Extend your right arm out in front of you at the shoulder height. Now extend your left leg out behind you at the hip height. Repeat the same position with other side. Contract your abdominal muscles and hold this position for 5 counts and repeat this exercise for at least 10-20 times.
Prenatal Yoga: kneel on the floor with the legs apart. Sit back on your heels. Tuck your chin to your chest, with arms extended; bend forward till your forehead, forearms and elbows are resting on the floor. Your belly should fit easily between your legs. If it doesn’t then spread your knees wider. Breathe naturally while you hold this stretch for a minute or so.
Pelvic Tilts: Get down on all fours. Keep your elbows slightly bent and back flat. Contract the abdominal muscles and rotate your pelvis so your tailbone is pointing toward the floor. Hold for a count of 5 and then release. Repeat this for 10-20 times.
Swimming or the water exercise: Take a dip and take a much needed break from the back strain. The water supports your weight swimming and prenatal water aerobics classes relieve pressure from your back and the joints while still giving you a great whole body workout.
Acupuncture: Ensure that you get this done through an acupuncturist or one who is trained in the art of the acupuncture. The acupuncturist will insert needles into your skin and place them for minutes to hours. Pain relief can be immediate or it can take several visits
Chiropractic Care: Chiropractors use a technique in which the hand on pressure is used to gently adjust the spinal misalignments. For this a chiropractor experienced in treating women should be hired.
Lumbar Support Pillows: if your job requires you to sit for hours in one position. Then a good posture while sitting down is as good as standing upright. By keeping your shoulders and head in a line use a lumbar support pillow which is specially designed to support your lower back to keep your back properly positioned and pain free.
Supportive Sleep Environment: By lying on your left side keep your neck in line with the rest of your spine by using a firm pillow for your head. Place another pillow between your legs to relieve the pelvic and back pressure. Finally tuck a small pillow beneath your tummy to prevent a heavy belly from pulling your back forward as you sleep
Angry Cat stretch: get down on your hands and knees. Keep your back straight. Gently drop your head and round your back like an angry cat. Then the stretch that you feel in your upper back has to be maintained for about 10 seconds at one go and return to the starting position.
Maternity Support Belt: These are the thick elastic bands worn around the hips and under the belly cradle and support lax abdominal muscles. It is helpful if your job requires you to stand for a long period of time, wearing a maternity belt can improve the posture and decrease the lower back pressure.
Regular Physical Activity: Such as the brisk walking, riding a stationary bike and the prenatal aerobics tones and strengthens the muscles, burns calories
Anda baru saja membaca artikel yang berkategori backache /
Pain /
pregnancy /
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Tricks
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Unknown - Tuesday 12 April 2011
