Did you know regular exercises during pregnancy can not only help in a smooth delivery but can keep both you and your baby healthy throughout the pregnancy? If you are a working woman, chances are that you hardly find time to exercise, especially now that you are pregnant and all your energy seems to drain away by just travelling to and from the office. Don’t worry. We have 5 easy yet effective exercises you can do in your office during pregnancy.
If you can’t work from home and have to physically go to your office every day during your pregnancy, here are a few tips to help you incorporate movement into your day:
1. Walk to your colleagues’ desks instead of calling them.
2. Walk to the cafeteria or the lunch area instead of eating at your desk.
3. Take a small walk outside the air-conditioned space for some fresh air.
4. Get up from your chair and stretch your back and legs every one or two hours.
5. Keep a bottle next to you, and make a conscious effort to drink more water.
6. Ensure you don’t miss your meals due to meetings and calls.
7. Schedule your meal breaks in such a way that you don’t go hungry for long.
8. Stock up on healthy snacks you can nibble on just before rushing to your next meeting.
9. Get up and take a small walk or stretch your legs from time to time.
10. Opt for home-cooked meals over cafeteria food.
If you are looking for some simple, easy, and effective exercises to do at your desk during pregnancy, here are five of the best desk exercises:
Hunching over your desk and looking into your screen can cause shoulders to round and neck to strain too much. Anytime you feel tension in your upper body, try some shoulder circles and neck stretches.
How to
For the shoulder circles – sit up straight and rotate your shoulders backwards to get them into alignment. Take a deep breath and start rotating your shoulder slowly. Rotate them five times forward and five times backwards. Take a break and repeat if necessary.
For the neck stretch – Sit up straight and tilt your neck towards one shoulder. Stretch out the opposite arm so that a straight line forms from the tips of your fingers to the top of your head tilted to one side. Hold for 10 counts, release, and repeat on the other side.
Sitting at your desk with your feet hanging beneath you or bent due to lack of space can cause severe knee pain and cramps. Strengthening your thigh muscles can help during active labour and delivery.
How to
Sit up straight in your chair and push back your chair if you can’t extend your leg straight in front. Take a deep breath, tighten your core muscles, and lift your right knee with the leg bent at the knee. Hold for 5 counts, and as you breathe out, stretch the leg out straight. Hold this for about 5 to 10 counts and release. Repeat this on the other leg.
Chair squats are easier and safer than full squats during pregnancy. Avoid doing this using a chair with wheels, as the chair can roll away from you. This exercise can help strengthen your thigh muscles, which can be very helpful during delivery.
How to
Place your chair against the wall. Now, sit tall in the front half of the chair so that your feet are planted firmly on the ground. Don’t sit at the edge of the chair, as it can tilt forward with your weight. Now, use your thigh muscles and stand up straight. Tilt your pelvis forward and up, and keep your back and shoulder straight to avoid slouching. Stay for 2 counts and sit back in the chair slowly.
Avoid slouching while getting up or slumping back into the chair with force. The slower and more controlled your movements are, the better effect it will have on your muscles.
Stretching your thighs and calves can help improve movement and prevent cramps. As pregnancy progresses, your legs will have to carry more weight. Strengthening them will reduce the risk of hip and back pain. This exercise will also help stretch your groin muscles and open up your hips, which can be very helpful for a smooth delivery.
How to
Set your chair against the wall to avoid slipping. Sit at the front half of your chair with both feet firmly planted on the ground. Now, place your right foot on your left knee by bending the right leg at the knee. Keeping the leg at 90 degrees, start gently pushing down the right knee. Push as far as possible without moving the foot off the knee and hold for 5 to 10 counts. Release the leg back to the ground slowly. Repeat on the other side.
Ask any pregnant woman and she will tell you how bad her back hurts when she sits for long hours at work. The weight in the front causes the back to arch and strain. It is essential to stretch and strengthen the back for a pain-free pregnancy.
How to
You can use the back of your chair or the wall for this stretch. Stand up straight and bend forward at your hips while keeping your back straight. Now, extend and reach the back of your chair. Keep your back and shoulders straight. Add gentle pressure to stretch the lower back. Keep breathing through the entire routine, and let your neck and shoulders loose.
When you are exercising at your desk during pregnancy, take the following precautions:
● Ensure the chair is firm and not broken.
● Use a chair without wheels or set the chair against the wall to prevent it from moving.
● Don’t do the exercises if it causes any discomfort or breathing troubles.
● Do the exercises slowly. Moving too fast or bending down too much can make you feel light-headed.
● If you don’t feel well, inform a colleague and ask them to help you.
● Drink plenty of water to avoid dehydration.
Exercising in the office at your desk is a great option for women who don’t have the time or energy to exercise after getting back home. If you follow precautions and don’t over-exert yourself, exercising at work can be safe and effective. Just listen to your body and don’t do anything that causes discomfort or pain. Now is not the time to push through the pain or outperform yourself.
● You can exercise at your desk or within your cubicle when at work. Ensure your movements are slow and controlled to avoid slips and falls. Focus on breathing and maintain the correct form while exercising to avoid injury.
● When at your desk during pregnancy, you can try shoulder rolls, neck stretches, upper back stretches, leg extensions, thigh stretches, chair squats, and wall marches. These are simple, safe, and effective.
● Use a sturdy chair with good back support. Keep your back straight and avoid slouching over your desk. You can also prop a small pillow to support the small of your back. Your feet should be flat on the ground and not hanging. Rotate your shoulders backwards and keep your elbows bent at 90 degrees. If your desk is too high or too low from your chair, it can cause posture issues and back aches.
● Talk to the concerned people in charge and try reducing your workload, which can help reduce your stress levels. Split your tasks into the order of priority to ensure the work is done on time. Take frequent small breaks and use a good chair with a sturdy back. Delegate or get help from your teammates if work gets too stressful for you.
