TAILOR SITTING
Tailor sitting strengthens groin and leg area used during childbirth. Sit on the floor and bring your left foot towards you so it touches your body. Bring the right foot toward your left foot but do not cross your ankles. Lean forward slowly until your knees touch the floor. Sit these way back straight, knees almost touching the floor for a few minutes several times a day.
PELVIC TWISTING
Pelvic twisting trims hips, strengthens pelvic and abdominal muscles. Lie on the floor, knees up, feet flat on the floor and arms out at right angles to your body. Keep feet together and arms and shoulders flat, then roll your hips to the right until your right knee touches the floor. Roll to the left in the same way; repeat slowly, right to left, several times.
PELVIC ROCKING
Pelvic rocking helps relieve low back aches during pregnancy and labor. Lie on the floor and arch your back high enough so a hand could slip under the spine. Press the spine to the floor. Repeat several times. This motion rocks the pelvic area forward and backward.
MINIMISING BACK STRAIN
Kneel forward with knees wide apart, leaning on your elbows. You can read or listen to music like this. In forward leaning be careful not to let your lower back cave in, as this can cause back-ache. When your spine is straight, the baby is supported by the sling of your abdominal muscles instead of pulling on those in your back.
THINGS TO REMEMBER THROUGH OUT PREGNANCY.
1. Sleep as much as you need to feel rested (at least 8 hours/day).
2. Spread out housework over a prolonged period rather than doing everything at one go.
3. Gentle exercise in pregnancy makes you feel good, improves circulation and keeps you healthy.
4. Regular controlled exercise tones your muscles and keeps you supple besides strengthening the muscles used during childbirth.
5. Remember to avoid activities which may lead to an accidental fall such as lifting heavy objects, moving furniture, etc.
6. Avoid exercises such as sit-ups and double leg-lifting (as they are a strain on abdominal and back muscles) and never exert yourself to the point of getting tired.
7. Do not avoid exercises under the excuse that the strain of routine daily activities is adequate replacement.
8. Walking as an exercise is recommended.
9. A back massage is very beneficial in the third trimester. It not only helps in the delivery but also provides relief contraction and is also good for backaches.