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 34 www.playtimes.com.hk 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