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It’s important to strengthen your lower back muscles during pregnancy. This simple prenatal exercise – Back-Alternate Leg Stretch can help you do the same easily at home!
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Back Alternate Leg Stretch:
• During pregnancy there is a nagging back pain on one side of the back
• A growing abdomen puts pressure on the sides of the lower back
• This occurs specially while sleeping
Benefit of this exercise:
• Helps ease the discomfort in the back
• Strengthens the lower back muscles
Exercise Technique:
1. Use a non-slip mat
2. Get on to your hands and knees
3. Arms should be under the shoulders & knees hip width apart
4. Keep the back straight
5. Raise your right leg at a 90 degree angle
6. Bring your leg in line with your spine
7. Gently push the leg upwards & hold for 4 counts
8. Bring the leg back to the original position
9. Repeat with the left leg
10.Do this set 4 times
11. Breathe normally during the exercise
Warning Signs:
• Pain in the pelvis, vagina, or groin
• Abdominal discomfort
• Shortness of breath
• Leaking fluid or bleeding from the vagina
Tips:
• Consult a doctor before exercising
• Avoid doing this exercise in the last trimester of pregnancy
• Exercise to get relief from a sore back
• Avoid exercising on an empty stomach
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