1. Shoulder circles
Help prevent rounded shoulders and relieve tension with some chest-opening shoulder circles.
While seated, rotate your shoulders backwards and down, trying to make the biggest circles you can. And breathe.
2. Leg extensions
Leg extensions are great for strengthening your thigh muscles, which will come in handy during active labour.
Start by ‘zipping up’
Imagine a thread is attached to your belly button from the inside and is pulling your belly button towards your spine. While doing this, put your finger on your belly button. You should feel it move upwards slightly and the muscles around it tighten, but you will still be able to breathe normally.
We recommend ‘zipping up’ before you do any exercises to protect your back and stomach.
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.
3. Office sit-ups
Office sit-ups are good for toning your legs and glutes (bum muscles).