QUADRAPED (also called Bird-dog)
Despite being named bird-dog, the exercise doesn’t
resemble a bird or a dog. However, it’s a great way to
train your shoulders and core, especially the transversus
abdominis, the muscles running along the side of your
trunk that are vital in helping you give birth.
What to do
1. Support yourself with your hands and knees, with
your knees directly underneath your hips, your wrists
directly underneath your shoulders and your fingers
pointing forward
2. Keeping your spine in a neutral position (i.e. no
excessive sagging or arching), slowly raise and
straighten your left (or right) arm until it’s parallel to
the ground
3. Hold it for two seconds before lowering it to your
starting position and repeating the same movement
with the other arm
SIDE STRETCH
(with rotation)
The side stretch is an effective way to
lengthen the muscles in between your
ribs and can be done whether you’re
sitting on your office chair or relaxing
on the couch at home. Besides making
you feel relaxed and great, regular side
stretches also help you breathe better
and more effectively in the long run, and
there’ll be lots of breathing when you’re
giving birth!
1. Before you stretch, make sure your
weight is equally spread across your
bottom
2. Starting from your left side, move
your left hand upwards and then bend
to the right while looking straight
forward
3. Breathe deeply into the stretch, hold
it for two seconds and return to the
starting position
4. Repeat for your right side
ROTATOR CUFF EXTERNAL
ROTATION
Another great exercise to loosen those hunched shoulders
and make them stronger for carrying babies is the rotator cuff
external rotation movement. Although this can be done without
any exercise tools, Jacqueline recommends using a resistance
band (pictured), which adds, as the name implies, more
resistance and gives you more of a workout. This is another
great exercise that can be done when you’re sitting on your
office chair.
1. Before starting, ensure your weight is spread evenly
across your bottom, then pull on the resistance band apart
with your hands until just slightly lesser than shoulderwidth apart
2. Make sure your neck muscles are also relaxed
3. Maintaining the distance between your two hands, move
the band upwards and above your head, then going down
behind your back
4. Stop the band just below your neck at the shoulder blades
4. If you would find the above exercise too easy and would
like something more advanced, try lifting both your
arm and leg simultaneously until they are parallel to
the ground
5. Hold for two seconds before going back in the opposite
direction you came from to return to the starting position
6. This exercise opens up your chest and works the deltoids,
one of the muscles that will be heavily used when you’re
carrying your newborn
5. Remember to lift opposite parts or you’ll lose your
balance (lift right arm and left leg together; lift left
arm and right leg together)
6. At all times, keep your head and neck in a straight line
with your spine
A variation of the side stretch that
Jacqueline recommends for pregnant
mothers includes a rotation, which trains
the shoulders for the future, when you’ll
be carrying your baby.
1. After you’ve reached up and stretched
to the side, move your shoulder on
the side of the stretch forward and
slightly down (i.e. if you’re stretching
your left side, move your left shoulder
forward)
2. You’ll feel the stretch at your rotator
cuff, great relief for shoulders that
are continually hunched at the desk
RULES AND GUIDELINES
Exercising while pregnant is generally safe and even
recommended by doctors. However, here are a few
rules and guidelines that you should bear in mind while
beginning any physical activity. Also, as always, check with
your physician or gynaecologist when you’re unsure about
your exercise routine.
• As a general rule, you should be able to carry a
conversation while exercising
• Always drink water before, during and after any
exercise routine
• Before exercising, empty your bladder as the increased
pressure might cause urine leakages
• Avoid using your heart rate to measure the intensity of
your exercise
Feb 2014 • Family & Life
19