Increasing postural awareness and correction Take

Increasing postural awareness and correction take

Increasing postural awareness and correction take

Pregnancy
Article
Nov 28, 2017
5 mins

Take particular care of your back during and after pregnancy – protect it from strain and possible injury.


Joints and ligaments, particularly in the back and pubic regions, relax due to increased levels of the hormone relaxin, in preparation for opening the pelvis for birth. 

This laxity can increase the incidence of instability and strain. It is therefore important to do postural correction and safe, controlled exercise routines.
Regular exercise will help adjust your posture, enabling your body to maintain alignment and balance.

Check your posture

  • Stand sideways in front of a full-length mirror.
  • Stand with your feet comfortably apart and move from side to side until your weight is evenly distributed.
  • Knees bent and relaxed.
  • Tilt your pelvis slightly (imagine you are smoothing down a dress before sitting in a chair).
  • Tilt your head up, with your chin parallel to the floor.
  • Straighten your upper back as you lift up your chest.
  • Spread your shoulders, letting them drop toward the floor.
  • Don’t lift your shoulders up toward your ears, or bend your head forward.

Note: During any exercise routine, ensure that your pelvis is tilted slightly and avoid
overextending your lower back.

 

Correct posture during pregnancy.

Standing

  •  Avoid standing for long periods during the advanced stages of pregnancy.
  • Stimulate the circulation in your legs by rocking back and forth, shifting weight
    from side to side and rotating ankles in small circles.
  • Try placing one foot on a small stool to help flatten your back and reduce the
    strain on your lower back muscles

Walking

  • Keep your feet parallel and your body erect when you walk, to prevent back strain.
  • Avoid high-heeled shoes and heavy bags slung over your shoulder, as these will disturb your postural balance.

Sitting

  • Avoid crossing your legs when sitting, as this can impair your circulation.
  • Don’t slump or allow your lumbar spine, pelvis and chest to collapse when sitting.
  • Make sure your back is well-supported.
  • When relaxing avoid slumping, rather sit with your back against a wall, or squat comfortably on a low stool or a pile of books.

Pelvic-tilt exercise

Aim:

  • To protect your back from strain during pregnancy.
  • To strengthen your abdominals and improve flexibility in your lower back.
  • This exercise is especially useful for relieving backache

Exercise for backache during pregnancy.

Action

1. Tilt pelvis while contracting abdominals and breathing out.
2. Relax pelvis while releasing abdominals and breathing in.

  • Tilt your pelvis while standing, lying, sitting or kneeling.

Related articles

View details Criteria for prenatal classes
Article
Why exercise during pregnancy

Criteria for prenatal classes

Instructor’s credentials, for example, midwife, physiotherapist.

Instructor’s specialised training in childbirth education.

5 mins to read

View details Conception
Article
Conception

Conception

The fertilised egg divides into two identical cells – then four, then eight, then 16, and then many billions, and 266 days later – your baby.

1 min to read

View details Sex of the Baby
Article
Sex of the Baby

Sex of the Baby

Women have XX and men have XY chromosomes. 

1 min to read

View details Diagnostic tests
Article
Diagnostic tests

Diagnostic tests

Diagnostic ultrasound
The most important scans are performed at 12 weeks and 16 weeks. These early scans often prove the most accurate in determining the date of birth.

3 mins to read

View details Relaxation and correct breathing techniques
Article
Keys to relaxation

Relaxation and correct breathing techniques

As your pregnancy advances, the uterus exerts an increased upward pressure on your diaphragm. As you near your due date you may find that you breathe less deeply, although more efficiently.

5 mins to read

View details Breathing and relaxation
Article
Breathing techniques

Breathing and relaxation

The Pros

  • Offers immediate relief.

  • Decreases tension and offers good pain relief.

5 mins to read

View details Diagnosis and signs of the pregnancy
Article
Diagnosis and signs of the pregnancy

Diagnosis and signs of the pregnancy

Confirm a suspected pregnancy immediately to avoid unnecessary risks to your baby.

1 min to read

View details Guidelines for exercise during and after pregnancy
Article
Guidelines for exercise during and after pregnancy

Guidelines for exercise during and after pregnancy

Before exercising, during or before pregnancy, it is advisable to eat high fibre, high carbohydrate snacks, such as an apple, dried fruit, banana or whole wheat muffin, as your metabolic functions

5 mins to read

View details Checklist – before baby arrives
Article
Checklist before baby arrives

Checklist – before baby arrives

Make sure you have everything you need for your baby's arrival with our checklist. Get organized and feel confident for the big day.

5 mins to read

View details Health and fitness
Article
Health and fitness

Health and fitness

Ideally, you should assess your health and fitness. You may need to make some changes to your lifestyle

3 mins to read

View details Foetal wellbeing tests during late pregnancy
Article
Foetal wellbeing tests during late pregnancy

Foetal wellbeing tests during late pregnancy

Foetal movement counts (after 28 weeks)
Be aware of your baby’s pattern of movements on a daily basis by counting four foetal movements in the hour after a meal every day.

5 mins to read

View details Iron in Pregnancy
Article
Iron in Pregnancy

Iron in Pregnancy

As a mom, whether you have a child yet or not, you look into the lens of the future to envision memorable moment after memorable moment together.

5 mins to read

View details Nutrition
Article
Nutrition

Nutrition

Your nutritional status at the time of conception and in the crucial early weeks of pregnancy is significant for the successful outcome of the pregnancy. 

1 min to read

View details Special tests
Article
Special tests

Special tests

Ultrasound

5 mins to read

View details Why exercise during pregnancy?
Article
 Why exercise during pregnancy?

Why exercise during pregnancy?

Exercise leads to improved circulation, which in turn can reduce the severity of varicosities (varicose veins).

5 mins to read

View details Exercise during and after pregnancy
Article
Exercise during and after pregnancy

Exercise during and after pregnancy

“I am pregnant – can I exercise?”

5 mins to read

View details Exercise
Article
Exercise

Exercise

Feeling healthy, stress-free and relaxed will only help the chance of you and your partner falling pregnant.

1 min to read

View details Types of exercise
Article
Types of exercise

Types of exercise

Your safety and that of your baby are of prime importance at all times. You may begin to exercise in early pregnancy and continue for as long as you feel comfortable.

5 mins to read

View details Adjusting to pregnancy
Article
Adjusting to pregnancy

Adjusting to pregnancy

Discovering that you are pregnant brings about a variety of new feelings.

5 mins to read