Active Pregnancy
The “Feel Great All Day” Workout

Getting your pregnant body out of that comfy recliner seems like a bad idea, but it’s actually what you need to keep your energy level up and your happy hormones flowing. Exercising with a few simple routines throughout the nine months of your pregnancy can help you pep up in the morning, stay stress-free all day, and relax better at night.

We’ve gathered a few exercises to help keep your spirits up. It’s best to do them regularly to maximize their benefits:

The Good Morning Spine Aligner: Stand with your back against a wall, touching it with your heels, hips, shoulders, and head. Pull your belly in and upward, taking 3 slow, deep breaths. Release and relax with 2 breaths. Repeat 3 times. This move clears your head and wakes up your whole body with the increase in oxygen.


The Midday Pick Me Upper Runner’s Stretch: Stand facing a wall or behind a chair with your feet hip-width apart. Place palms on the wall or on the back of the chair as if you’re pushing. Then put your right foot back, pressing the heel of your right foot gently down and bending your left knee until you feel a stretch in your right calf. You can increase the stretch by pressing your hips forward. Hold for 3 to 5 breaths then switch legs.


The Soothing Chest Opener: Sit on a chair with your feet flat on the floor, spine straight against the seat’s back and place your hands lightly on your belly. Lengthen your back and roll your shoulders backward in a circular motion 5 times. Then place your arms behind the chair, squeezing your shoulder blades together. Hold it for three breaths, allowing your chest to expand with every breath.


The Beddy-Bye Stretcher: Get down on hands and knees on a mat or on your bed. Lean forward, stretch your arms in front of you and rest your forehead on the floor or a pillow. Keep your spine long, your neck relaxed, and hold for as long as you like. Don’t forget to inhale and exhale.


Feeling great all day and helping your body feel more inclined to relax and rest at night are not the only benefits you’ll be getting from these moves. Even moderate exercise can help you avoid too much weight gain and bring down pregnancy risks and complications. Plus, you’ll have an easier time with labor and delivery too!



Philippine Association for Childbirth Education

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