How to Do Warm Up Exercises for Pregnant Women
Pregnant women should stay fit during their pregnancy. Before beginning an exercise program, they must warm up. The warm up should be a little bit longer and less vigorous than usual. Here are a few simple stretches and warm up ideas to perform before and after exercises while pregnant.
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Instructions
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Relax your neck and shoulders. Roll your head towards your right shoulder then back to the middle and over to the left shoulder. Do this warm up exercise a couple of times until your neck and upper back feel relaxed.
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Rotate your shoulders forward, up towards the ears and then back down. Do this exercise one shoulder at a time or with both shoulders together. Do it in a slow motion.
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3
Swim on land. This is a great pregnancy stretch. This exercise is in the same motion you would move your arms as if you were actually swimming. Move each arm in circular motions while turning your neck from side to side.
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Stand with one foot about 2 feet in front of the other foot in a lunge position. Slowly stretch forward a couple of times. Switch feet and do the same stretch on the other side. This is a good stretch for the leg muscles.
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Sit on the floor with your legs and feet extended in front of your body. Move both legs up and down in a gentle lifting motion. Do this exercise a couple of times on each leg. Only lift your legs as high as you are comfortable.
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Reach for the stars. Stretch your arms above your head. Do them separately or both together. Do this stretch for about 5 minutes.
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Tips & Warnings
Make sure to warm up 5 minutes before you exercise and cool down 5 minutes after you exercise. Pregnant women can get cramps more easily, and warming up and down will help eliminate these cramps.
Make sure you get adequate amounts of rest and fluids.
Consult a doctor before beginning any exercise program while pregnant.
Do not warm up or exercise when you are sick. This could cause potential harm to the baby.
Do not warm up or exercise when it is hot and humid as it will increase your core temperature and this could harm the baby.
