POSTURE IN PREGNANCY 

Positive posture is never so important as now. The changing weight and hormonal softening process around joints can play havoc and in the long term can adversely affect all your joints.  To avoid the typical pregnant posture of exaggerated lower back curve, it is important to use abdominal and buttock muscles to help in supporting growing baby.

Maximum lengthening of the spine from tailbone to base of skull: Good Posture in a nutshell.

When posture is right, bones and ligaments of the skeleton counteract the pull of gravity leaving muscles free: for movements.

When Posture is wrong, muscles have to take over the work of bones, producing unnecessary strains and tensions.  By exercising these specific muscle groups, you would be helping them in their supporting role.

Important tips: Practice these posture' care suggestions in front of a full-length mirror.

Standing posture

·Keep head erect.

·Let arms fall naturally at sides.

·Tighten abdominal wall pulling muscles in and up,

·Tuck in buttocks.. 

·Keep knees straight but not locked.

·Keep feet approximately parallel with weight distributed evenly.

Walking posture 

·Start from the correct standing position

·Keep back upright and head erect as if something is pulling your head upwards.

·Walk straight with abdomen pulled in buttocks tucked under.

·Do not use high heels.

·Walk with heels placed before whole foot.

Sleeping Postures 

Sleeping On Back

 This position is comfortable only in early pregnancy.

· Place the pillow in such a position that it supports shoulders as well as the head.

· An additional pillow or a folded blanket under thighs helps keep knees flexed for greater relaxation.

· Let the legs and feet roll outwards to alleviate lower back pain.

Sleeping posture (Lying on your side)

·Lie on your side.

·Support head - but not shoulders - with a pillow.

·Lower legs should be kept straight.

·Bond upper leg at knee by 80 - 90 degree and place it on a pillow which is supporting your abdomen.

·Keep upper arm relaxed .

·Comfortable position to relax during pregnancy and at the time of labor.

Getting out off bed

·Roll on your side.

·Bend your knees

·Take support of arms & pull yourself up.

From sitting to lying down 

·Bend your knees.

·Turn on any one side.

·Take support of arms &  lie down

Working / Lifting Weight – Reaching

·Do not strain to reach fallen objects, never bend from the waist.

·Stand facing the object you want to reach.         

·Bend knees and lower yourself slowly to  squatting position.

·Keep back straight; the knees and feet   well apart, to avoid compressing abdomen.

·Avoid lifting whenever possible

Lifting

As an alternate method of squatting in order to lift a child or heavy object place one foot forward.

·Lower yourself to the other knee.

· Front foot flat on the floor will be used for   lifting. The rear foot flexed   at toes will serve for pushing and will act as a balance.

·Bring the child close to you.

·Rise using leg muscles to avoid back strain.

Correct sitting

·Sit on a straight backed sofa or a chair.

·Sit straight with feet about one foot apart.

·Support lower back against lower part of back rest.

·Support shoulder and upper back rest.

·Do not cross legs one over another.

·Do not sit without proper back support.

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