While you are pregnant, it is important to make sure you do some form of exercise to help your pregnancy progress in good health and also to facilitate a smoother delivery process.
Whether you are working from home, or out in a designated office space, there are some very effective and easy exercises that you can easily do with less time and space.
7 Pregnancy Exercises You Can Do At Your Work Desk
While all these exercises are considered good for your pregnancy months are safe, make sure you speak to your doctor and get a go-ahead before trying it out.
1. Simple Stretching Exercises
Just as the name suggests, a simple stretching exercise is one of the most basic types of stretching exercise you can do. You should always perform a simple stretch exercise before you do any other form of exercise, as it will prepare your muscles, joints and tissues for exercise and prevent injury.
2. Neck And Shoulder Rotation
To do a neck rotation, relax the neck and shoulders and place your head forward in a drooping motion. Rotate your head very slowly to one side, back to the centre and then the other side. Repeat a few times. For the shoulder rotation, relax your shoulders and bring them a little forward in a drooping motion. Now bring them up till your ears and down again in a rotating movement. Repeat a few times.
3. Thigh Shift Exercise
Stand straight and place one foot in front of the other at about a distance of 1 or 2 feet. Make sure you are comfortable and can maintain your balance. Keep your toes pointed straight and place your weight on the thigh of the leg that is in the front. Maintain your balance, hold the position for a few seconds then come back to the starting position. Repeat with other leg and keep repeating with both the legs.
4. Ankle Rotation
Sit down on a chair and extend your legs. Rotate your feet making big circular motions by using your foot and ankle. Repeat a few times with both legs.
5. Leg Shake
Sit down on a chair and extend your feet. Move your legs upwards and downwards in a slow shaking motion.
6. Kegel Exercises
Kegel exercises are a bunch of exercises that help you to strengthen the muscles around the bladder, bowel and uterus area. These exercises help your pregnancy progress smoothly and also aid in a more natural birth, as well as make the entire delivery process less complicated. The easiest way to do Kegel exercises is to imagine that you have a full bladder and have to urinate urgently, but are trying desperately to hold back the urine. As you do so, you should be able to feel a pressure around the muscles. Make sure you are comfortable and not in pain though. You can do this while sitting and even standing!
7. Standing Crunches
It is a type of abdominal exercise that is safe for all your pregnancy months. Stand erect and place your hands behind your head. Keep your feet a little apart, about your hip width, and bend the knees very slightly. Breathe in and move your elbows sideways, and stretch your chest upwards. Breathe out and try to slowly pull your belly button in. Repeat a few times.
In case you feel any pain or discomfort while doing any of the exercises mentioned above, stop immediately and get in touch with your doctor.