#diaryofatoddlermomwithabumpFollowing up on my sister's blogpost on Pelvic pressure, we have rounded up a few soothing poses to help relieve some of the common pregnancy ailments – from tight hips to sore lower backs- and at the same time, encourage optimal foetal position of baby! With these “oh-ahhh” inducing postures that helped me, especially in my 3rd trimester, I hope these will help you too! Most importantly, do check with your doctor before engaging in any workout routines. Listed below are the various poses that I would be covering in this blogpost:
Poses with Birth BallSome of these poses would require a birth ball, or otherwise known as a large exercise ball. There are many benefits that come with using it, which includes opening and creating space in the pelvis, allowing your baby to drop down. 1. Rocking Side to Side Sitting on the ball with your legs spread wide, slowly rock your hips from right to left. 2. Hip Circles My favourite! Sitting on the ball with your legs apart, begin to circle your hips to the left clockwise few times, then switch directions by circling your hips to the right . Poses that use All-Fours1. Child Pose, Supported with Bolster Benefits: - Conducive to Optimal Foetal Positioning - Releases pressure and relieving belly weight Instructions:
2. Puppy Pose Benefits: - Works to promote Optimal Foetal Positioning -Helps take pressure off the pelvic floor and relieve pressure of haemorrhoids - Stretching the spine and opening the shoulders Instructions:
3. Hips from Side to Side Benefits: - Works to promote Optimal Foetal Positioning - Frees up the hips and lower back Instructions:
4. Figure 8s Benefits: - Works to promote Optimal Foetal Positioning - Frees up the hips and lower back - This can be done in a standing position or seated on the birth ball too. Instructions:
5. Circles Benefits: - Works to promote Optimal Foetal Positioning - Frees up the hips and lower back - This can be done in a standing position or seated on the birth ball too. Instructions:
6. Cat Cow Yoga Poses Benefits: - Works to promote Optimal Foetal Positioning - Relieve belly weight - Encourage mobility in a stiff spine - Lessen lower back pain and hip pain Instructions:
7. Downward Dog against Wall, Facing Down Benefits: - Works to promote Optimal Foetal Positioning - Relieve belly weight - Releasing any lower back pain - Stretches out the arms and back of the legs, and alleviates any tension in the neck and shoulders Instructions:
![]() Lynn Tham, is a blogger, speaker, prenatal and post-natal fitness advocate, a mother of 2 girls aged 3years old and 4 months, owner and co-founder of The Fierce-Hearted, a company that promotes and is centered on the recognition, wellbeing and a voice for mothers. She endeavours to be open to whatever the universe throws in her way and practices her yoga off her mat, most times with her baby. As a teacher, she strives to share information of health and fitness to what most mothers are deprived of. Through her classes, she makes fitness accessible and possible, encouraging each mom to tap into their own strength so as to grow both physically and mentally. Come join her, the lovely community of moms and their adorable babies in these sessions!
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