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Calf stretches strengthen calf muscles, tone hamstring and improve blood circulation, thereby preventing cramps and heaviness in the feet.
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Calf Stretches:
• During pregnancy, the body tries provide extra nutrition to the
baby
– Blood becomes thicker & its volume increases
– Blood circulation to lower body reduces
• Poor circulation leads to cramps and heaviness in the legs
and feet
Benefits:
• Strengthens the calf muscle
• Tones the hamstring
• Improves circulation in the calves
• Prevent cramps
• Provides relief from symptoms of sciatica
Exercise Technique:
1. Position yourself on hands and knees. Make sure that your
knees are hip width apart and hands are below the
shoulders.
2. Extend the right leg backwards and press the heel into the
floor.
3. Hold for 4 counts and release.
4. Repeat with the left leg.
5. Repeat 4-8 times for each leg.
6. Remember to breathe normally throughout the exercise.
Warning Signs:
• Pain in the pelvis, vagina, or groin
• Abdominal discomfort
• Shortness of breath
• Leaking fluid or bleeding from the vagina
Avoid exercise in case of —
• Placenta Previa
• Bleeding or leaking fluid from vagina
• Hypertension
• Multiple pregnancies
• Incompetent cervix
• History of miscarriage
Tips:
• Avoid exercising on an empty stomach
• Avoid exercising on a bed
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