Good posture is very important, even if you're not pregnant. Good posture eliminates unnecessary strain on the bones and joints, and places weight evenly on both feet.
By standing straight, you expand the capacity of your chest and lungs making breathing easier and reducing pressure on your internal organs. When you become pregnant, the additional weight of the baby inside the uterus will pull you forward and upset your balance. This weight will place tremendous strain on your spine and your abdominal and back muscles. As your baby grows you should make a conscious effort to stand up straight, pulling yourself up tall to offset the weight of the uterus.
Learn not to bend over when picking up an object, but instead bend your knees to avoid straining your back. Better yet, don't pick it up at all, but ask your partner to get it for you!
Any professional athlete, including members of the military recognize the benefits of good posture. In fact, watch a soldier standing to attention to see an example of perfect posture! With their chins up, shoulders pulled back and down, and arms dropped closely alongside, the professional soldier understands the benefits of increased lung capacity, and reducing skeletal and muscle strain. Your experience as a pregnant mother will be probably one of the most important and rewarding of your life. Learning good posture now will not only benefit you during your pregnancy, but will reward your efforts later in life.
Learn not only how to stand straight, but to sit and get up while minimizing strain on your body. Our exercises will also help your posture during pregnancy.
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Stand with both feet one shoulder's width apart, and place your weight evenly between them. Relax your knees, keeping them slightly bent. Push your shoulders back and down, pushing your chest out and keeping your arms loosely by your side.
Listen to your breathing and hold your head up high, as if your chin were attached to a bungee cord to the ceiling. Make sure none of your muscles are tense; be especially aware of any tension in your buttocks.
While sitting in a chair, be aware of your posture. Push your shoulders back and down and hold up your head as described above. If you are sitting on the floor, draw up your legs close while letting your knees drop outwards to the floor.
Visualize keeping the spine straight. You might want to try doing this exercise while sitting with your back against a wall.
Getting up from bed can place tremendous strain on both the back and the abdominal muscles. To minimize the stress, roll your body onto its side. As you and your baby get bigger, you may find that you need to help kick off with your foot. Draw up your legs and slide them off the edge of the bed.
Using your arm muscles to avoid straining your back, push yourself up until you are sitting on the edge of the bed. Try to avoid straining the muscles in your neck. Push yourself up off the bed from a sitting position using your arms for support.
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