Playtimes HK Magazine Winter Issue 2018/2019 | Page 36

maternity
•
back straight.
The second one is the “tailor
press”. Sit with your knees bent
and the bottoms of your feet
together. Place your hands under
your knees, press the knees down
against your hands and your
hands up against the knees. Hold
for just a few seconds. Remember
to take it easy!
No matter what exercise you choose,
it’s very important to always listen
to your body. If at any given time
you feel discomfort, dizziness or
breathlessness, you must stop what
you’re doing immediately.
All of these recommended activities
will boost your energy levels, help you
sleep better, lower risks for certain
pregnancy-related complications, and
reduce your overall discomfort. Most
importantly – as for non-pregnant
people too – exercise has the amazing
ability to reduce stress and lift spirits.
cooler, drier months. Overheating, and
possible dehydration, can seriously
affect your pregnancy. Luckily, here in
Hong Kong, there are plenty of indoor
options for exercise and sport.
While the ‘No-Go’ list might seem
long, there are many sports that are
highly recommended for pregnant
women who want to stay fit. With
such a wide range of possibilities,
it is feasible for any woman to find
exercises that will best fit her needs.
1. Swimming
Swimming improves circulation,
increases muscle tone, eases
discomfort such as back pain, and
even helps with sleeping troubles.
You'll feel the lightest you’ve felt since
you became pregnant!
2. Yoga
Yoga strengthens your core muscles,
eases back pain and most of all helps
you relax. The increased strength and
flexibility gained through specific poses
can also help with delivery and recovery.
There are many prenatal and postnatal
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classes available for moms-to-be. Prenatal
classes are typically gentler and tailored
for women in their first trimester.
3. Indoor cycling
Indoor cycling boosts your heart rate
without stressing your joints – which
is good news, as ligaments get looser
during pregnancy. Keep the pace
moderate and, if you want to join a spin
class, don’t overdo it.
4. Low impact aerobics
Low impact aerobics will keep both your
heart and lungs stronger than ever. One
class can also provide a good burst of
endorphins, which is quite necessary
for any pregnant woman out there.
5. Stretching
Stretching loosens the muscles around
and inside your pelvis, easing pressure
and helping you to relax. There are two
effective ways to stretch:
• The first one is the “tailor sit”. Sit
with your knees bent and ankles
crossed. Lean forward a little
and make sure you keep your
Post-natal fitness
When it comes to post-natal fitness, no
exercise whatsoever should be done in
the first six weeks after delivery. It can
be frustrating to stop or slow down,
but your body needs time to recover.
One option to consider before
returning to exercise is “pelvic floor
rehabilitation,” especially if you’ve
experienced a difficult birth. The
procedure utilises a combination of
manual or electro-stimulation and bio
feedback by means of a vaginal probe.
Completely painless, it uses special
sensors and a computer monitor to
display information about your muscle
activity. After ten post-partum sessions
with accompanying exercises, you
should be able to gain complete
control over your pelvic floor muscle
function. In the case of a C-section,
five sessions should suffice.
The treatment was invented to assist
women and men with incontinence,
leaking and pelvic pain, and to help
with the general rehabilitation of lower
abdominal muscles post-trauma or
post-surgery. It is a beneficial process