Squatting
How to do it
Keeping your feet firmly planted on the floor, lower your upper body into a slight bend; lower your bottom to the floor by bending your knees and hips.
If you find it is difficult to keep your balance, stand in front of a table, counter, heavy chair or another person, and hold it/them while you lower your body.
To come out of a squat, lift your bottom first, then bring the upper part of your body back into alignment. This helps to prevent putting unnecessary pressure on your knees, which are more prone to injury during pregnancy because of the hormone relaxin.
Why to do it
Squatting stretches the calves of your legs so that getting into a good pushing position will be easier.
Squatting stretches the lower back, relieving lower back aches.
Squatting puts the body in proper alignment for eliminating, helping to lessen the effects of constipation.
Squatting allows you to pick up objects that are low or on the ground without putting unnecessary pressure on your back.
Squatting to sit helps prevent unnecessary pressure on your pelvic floor.
How often to do it
There is no set standard for how many squats you should do each day. Instead, make squatting part of your every day activities by squatting to pick things up, talk to small children or reach low cupboards. As you use squatting during normal activities you will find that your flexibility and comfort for squatting will naturally improve.
You May Also Be Interested In:The Coach's Notebook of positions, techniques and tools for labor Pregnancy Nutrition to help you experience a healthy pregnancy. Natural Childbirth Directory to find other websites that will help you prepare to give birth. The Monthly Guide to Pregnancy helps you understand the changes in you and your baby. Birth Challenges helps you learn to navigate through a challenging labor. |
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