pregnancy 1 STRETCHES: TRY AND HOLD ALL STRETCHES FOR 15 – 20 SECONDS WORDS XXXXXXXXXXX PHOTOGRAPHY GALLO IMAGES/GETTY IMAGES; GREATSTOCK-CORBIS; ELITE PHOTO AGENCY/ SHUTTERSTOCK; GALLO IMAGES–THINKSTOCK PHOTOS 1 HAMSTRING STRETCH Stretches the lower back and hamstrings. Face a sturdy chair and place one foot up on it, keeping your hips and feet facing forward. Holding your back straight, lean forward from your hips to feel a stretch in the back of the thigh. If your knee bends or you struggle to keep upright, try a lower step. Hold, then repeat on the other side. 2 NECK STRETCH Stretches isolated muscles in the neck. Sitting comfortably, bow your neck forward and to the right. With your right hand, reach up behind your head and pull gently. Hold for a moment, then repeat on the opposite side. 3 THE ANGRY CAT Stretches the whole back and abdominal area. Position yourself on all fours, with your shoulders over your hands and hips over your knees. With your chin and pelvis tucked in, round your back up into the ‘angry cat’ position. Hold for a moment then slowly arch your back in the opposite direction, lifting your head as you move. Hold again, then repeat. 2 4 GLUTE STRETCH Stretches the glutes. Sit in a chair and rest your left ankle on your right knee. Keeping your back straight, slowly bend towards your knees to feel a stretch in your glutes. Hold for a moment, then return to starting position and repeat with the opposite leg. Stretches help to relieve tension in the body. 4 5 SEATED TWISTS Stretches the lower back. Sit up straight on a sturdy chair. Cross your arms in front of you, keeping them away from your body at shoulder height. Hold your body straight and slowly swivel your shoulders to the right, rotating as far as is comfortable. Hold for a moment then swivel to the other side. Repeat a few times for maximum benefit. 3 5 Exercising safely during pregnancy First and foremost, follow the advice of a professional. If you exercised regularly before your pregnancy, you will likely be able to continue moderately. Make sure you know your limits as your pregnancy advances. Give high intensity a skip! High intensity exercise and contact sports are high-risk. Also steer clear of activities that could throw you off balance, like waterskiing and mountain biking. When it comes to exercise, skip the dead lifts in favour of squats and lunges. You need to bend from the knees, not from the waist in order to protect your back. This goes for day-to-day activities as well. Although your abdomen will be holding new weight, resist the urge to push your belly forward. This will strain your lower back, causing unwanted back pain. ➥ living livingand andloving lovingApril May 2013 47 pregnancy Strengthening exercises: 1 ARM AND LEG RAISES (Works back muscles, buttocks and core.) Position yourself on all fours, then roll a small exercise ball under your right elbow. Keeping it in place with one arm, lift your other arm and opposite leg up to form a straight line with your spine. Hold for a moment then return to your starting position and repeat with the opposite arm and leg. Try 2-3 sets of 8-10 reps. 2 WALL SQUATS (Works abs, buttocks and thighs.) Stand with your head, shoulders, and back flush against a wall, and your feet slightly in front of you. Slowly sink into a squat, keeping your lower back pressed into the wall for support. Without bending past 90°, hold for a few seconds then slowly return up to your starting position. Your back and buttocks must stay in contact with the wall. Aim to hold this position for 10-30 seconds per set, for 3 sets. For more exerc is tips and videos e follow Lisa Rale , ig on Twitter; @ h LisaRaleighSA or watch he videos on youtur b LisaRaleighTV- e; youtube. 3 HAMSTRING CRUNCH WITH BAND (Works hamstrings and abdominal muscles.) Position yourself on the floor with a resistance band held taut between your hands and left foot. With your abs tight, lean back and lower your leg to tense your muscles. Hold for a moment then return to your starting position and repeat. Aim for 2-3 sets of 10 reps, alternating legs. 2 GENERAL TIPS FOR PREVENTING BACK PAIN 4 LAT PULL DOWN (Works upper back – posture.) Start by wrapping your hands around your resistance band and then place your hands above your head. Stretch the band wider then your shoulder blades, keeping your knees soft throughout. Now pull the band even wider and squeeze the shoulder blades together until the elbows come closer and closer together. Hold for 1 second and then release back to the top. Aim for 2-3 sets of 10 reps. 4 3 48 living and loving April May 2013 2013 Avoid sitting or standing for long periods. You need to rest frequently to relieve your back from your new baby weight. Skip the heels: No matter the occasion, you’re better off sticking to comfortable flats or low heels with good arch support. Snooze hard: When it comes to sleep, you need to be resting on a firm mattress. Give prenatal yoga a try: These classes are designed to help you relax and address you and your baby’s needs as you grow. l&l WORDS LISA RALEIGH PHOTOGRAPHY VAL ADAMSON; GALLO IMAGES/GETTY IMAGES CLOTHING COURTESY OF REEBOK MODEL KATI DIPENAAR WORDS XXXXXXXXXXX PHOTOGRAPHY GALLO IMAGES/GETTY IMAGES; GREATSTOCK-CORBIS; ELITE PHOTO AGENCY/ SHUTTERSTOCK; GALLO IMAGES–THINKSTOCK PHOTOS 1