10 Tips for Maintaining Good Posture During Pregnancy

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A r e you e x p e c t i n g and f e e l i n g increasing s t r a i n and d i s c o m f o r t while p e r f o r m i n g your d a i l y activities? D o you w a n t to f o l l o w a c o r r e c t pregnancy p o s t u r e to e n s u r e the s a f e t y of y o u r baby w h i l e carrying o u t your c h o r e s ? Well, i f you c a n relate t o the a b o v e situations r e a d i n g this p o s t on p o s t u r e during p r e g n a n c y i s a m u s t .

W e i g h t woes, l o o s e n e d ligaments, a n d a g r o w i n g baby b u m p can m a k e performing y o u r daily d u t i e s a H e r c u l e a n task w h i l e expecting! D o you k n o w if y o u do n o t practice c o r r e c t postures d u r i n g pregnancy y o u may e v e n suffer a n injury? I f you a r e clueless a n d curious, f r e t not! S i m p l y , go a h e a d and g i v e this p o s t a r e a d !

1 . Stand S t r a i g h t :

H o l d your h e a d and n e c k straight. A v o i d tilting y o u r head. K e e p your k n e e s straight b u t don’t l o c k them. Y o u can p r a c t i c e standing u p r i g h t against a wall a n d straightening y o u r spine.

2 . Drop Y o u r Shoulders N a t u r a l l y :

A v o i d throwing y o u r shoulder b l a d e s too f a r back, a s it w i l l only s t r a i n your l o w e r back w h i l e you a r e expecting. A l l o w your s h o u l d e r s to d r o p naturally, s o that y o u can s t a y in a correct a n d relaxed p o s i t i o n .

3 . Sit S t r a i g h t :

S i t on a straight-backed c h a i r . You c a n place a pillow b e h i n d your l o w e r back f o r support. P l a c e your f e e t squarely o n the g r o u n d . Alternatively, y o u can u s e a f o o t s t o o l to t a k e the p r e s s u r e off y o u r back ( 1 ) . It i s the b e s t s i t t i n g posture d u r i n g pregnancy.

4 . Pull I n Your A b d o m e n Gently:

T i g h t e n your a b d o m e n , pull i t in a s much a s possible. A v o i d tilting y o u r pelvis f o r w a r d or b a c k w a r d . Avoid s t a n d i n g with a protruding s t o m a c h and w i t h a s w a y e d back.

5 . Avoid S t a n d i n g For L o n g :

S t a n d i n g for a long t i m e during p r e g n a n c y can a d v e r s e l y affect y o u r blood c i r c u l a t i o n and m a k e your a n k l e s and f e e t swell. S t u d i e s reveal t h a t pregnant f e m a l e s pursuing s t a n d i n g jobs a r e more l i k e l y to d e l i v e r small b a b i e s . If y o u need t o stand l o n g , rest a foot o n a s t o o l for s o m e time a n d then s w i t c h . Do f o o t exercises t o maintain g o o d blood c i r c u l a t i o n in y o u r calf m u s c l e s (2).

6 . Pull I n Your B u t t o c k s :

P u l l i n g in y o u r buttocks d u r i n g pregnancy h e l p s to c o r r e c t your p e l v i c posture. T h e posture s h i f t s your w e i g h t in s u c h a m a n n e r that t h e displaced c e n t e r of g r a v i t y stands c o r r e c t e d . Practice t h i s posture a g a i n s t a w a l l (3).

7 . Avoid L o c k i n g Your K n e e s :

L o c k i n g your k n e e s can s t r a i n your l o w e r back. S o stand o n your f e e t with s h o u l d e r s wide a p a r t and b e n d the k n e e s a b i t to a l l o w your t h i g h s to s u p p o r t the w e i g h t of y o u r body. A l s o , ensure y o u r weight s p r e a d s across y o u r entire f o o t and d o e s not j u s t strain y o u r heels. E v e n if y o u feel a w k w a r d in t h e position, p r a c t i c e the p o s t u r e in p r e g n a n c y since i t ’ s beneficial a n d safe f o r you a n d your b a b y .

8 . Avoid C r o s s i n g Your L e g s :

S i t t i n g in c r o s s e d – l e g g e d position r e s u l t s in p o o r blood c i r c u l a t i o n and p r o m o t e s varicose v e i n s . So a v o i d sitting i n a c r o s s e d – l e g g e d position.

9 . Sleep R i g h t :

A f t e r the f o u r t h month o f pregnancy, a v o i d sleeping s t r a i g h t on t h e back. S l e e p i n g on t h e left s i d e improves b l o o d circulation t o the p l a c e n t a . Completely a v o i d sleeping o n your s t o m a c h as i t can c a u s e stress t o your u t e r u s and a d v e r s e l y affect t h e fetus ( 4 ) .

1 0 Shift G r a d u a l l y :

B e n d gently w h e n you t r y to s i t after s t a n d i n g for a long t i m e . Make s u r e you a v o i d any j e r k y movement a s it c a n cause s t r a i n and i n j u r y to y o u r weakened l i g a m e n t s (5).

N o w you k n o w all t h e golden r u l e s of m a i n t a i n i n g a g o o d posture d u r i n g pregnancy a n d keeping n a s t y aches a t bay d u r i n g pregnancy. W h y wait? G o ahead a n d spread t h e word!

D i d you f o l l o w any r u l e to m a i n t a i n pregnancy p o s t u r e s ? How d i d you b e n e f i t from t h e m ? Share y o u r experience a n d tips w i t h other m o m s – t o – b e here.

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