Kegels (for pelvic floor muscles): The easiest way to isolate the Kegel muscle is to attempt to stop the flow of urine briefly. Once you’ve been able to isolate the muscle, it can be strengthened by repeatedly activating the muscle and holding it for longer and longer durations. To begin, squeeze and hold for three seconds, repeating thirty times. Then progress to the “elevator”; hold the tightened position of the muscle while envisioning an elevator going up one floor at a time to the tenth floor. Release once you’ve reached the top floor. Repeat ten times. These should be done daily. Kegels can be done any time, and anywhere, like at the red light or in a meeting. You should not feel your buttocks, thighs, or abdominals tightening as you do this.
Wall Squats or partner squats (for abdominal muscles, buttock muscles, and thigh muscles): Stand with your head, shoulders, and back against a wall with your feet about one to two feet away from the wall. Press your lower back into the wall and squat as if you were going to sit down, with the knees approaching a 90-degree angle. Come back up slowly, keeping your back and buttocks in contact with the wall. Squats can also be done with your partner by facing your partner and holding your partner’s hands, together you can squat as if you are about to sit into a chair, hips and knees bent, chest dropping slightly forward. The motion should be slow and controlled both squatting (count to four) and returning to stand (count to four). Repeat thirty times.
Stretching Exercises for Back Pain During Pregnancy:
“Stretching is as important as cardiovascular and strength training for back pain prevention and treatment during pregnancy. In order to improve flexibility, it is recommended that stretches be performed daily after you are warmed up. Hold the stretches (never bounce) for twenty to thirty seconds, and repeat three times,” says Soelberg.
She explains that the most common muscles that cause low back pain during pregnancy are the back muscles and the hamstrings (in the back of the thighs) and the quadriceps (front of the thighs). To isolate those, Soelberg has outlined to following:
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