1. Shoulder circles
Help prevent rounded shoulders and relieve tension with some chest-opening shoulder circles.
While sitting down, circle your shoulders backwards and down, trying to make the biggest circles you can. Remember to keep breathing.
2. Neck stretch
Gently stretching the muscles in your neck can help relieve any tightness.
Lift the top of your head up towards the ceiling. Then pull your chin back until you feel a gentle stretch in your neck.
3. Leg extensions
Leg extensions are great for strengthening your thigh muscles, which will come in handy during active labour.
Start by tightening your tummy muscles. It’s a good idea to do this before doing any exercise or lifting anything heavy.
For the leg extensions:
- sit on a chair, feet hip width apart; toes, knees and hips facing forwards; shoulders back down
- lift one knee to a comfortable height, keeping the leg bent
- keeping the leg lifted, slowly straighten the leg without locking the knee
- slowly return the leg back to the bent position while keeping the thigh lifted
- repeat 8-12 times on one side and then the other.
4. Office sit-ups
Office sit-ups are good for toning your legs and glutes (bum muscles).
- Sit in your chair, feet hip-width apart, with your toes, knees and hips facing forward.
- Pull in your tummy muscles and then slowly stand up, taking your weight through the heels of your feet and keeping your shoulders back and down. Keep your pelvic floor and abdominals nice and tight.
- Once you are standing (with knees slightly bent) slowly lower yourself back down into the chair with your bum pushed out towards the back of the seat, sit down and repeat.
- Repeat 6 times, take a break for 30 seconds and gradually work up from there.