Exercises for Pregnancy-Related Swelling
Swelling during pregnancy, also known as edema, is a common issue that many expectant mothers face. It often occurs in the feet, ankles, and legs due to increased blood volume and pressure on the blood vessels. Here are some exercises that can help reduce pregnancy-related swelling.
Ankle Circles
Ankle circles can help improve circulation and reduce swelling in the lower extremities. Sit comfortably with your feet flat on the floor, then lift one foot and rotate your ankle in slow, circular motions. Perform 10-15 circles in each direction, then switch to the other foot.
Leg Elevations
Elevating your legs can help promote blood flow and reduce swelling. Lie down on your left side or with your back propped up by pillows, and place a pillow or folded blanket under your feet to elevate them above heart level. Hold this position for 10-15 minutes, several times a day.
Pelvic Tilts
Pelvic tilts can help improve circulation in the lower body and alleviate lower back pain. Begin by lying on your back with your knees bent and feet flat on the floor. Gently contract your abdominal muscles and tilt your pelvis upward, pressing your lower back into the floor. Hold for 5 seconds and release. Perform 10-15 repetitions.
Wall Push-Ups
Wall push-ups can help improve upper body circulation while providing a gentle workout for the arms and chest. Stand facing a wall with your feet hip-width apart, and place your palms flat against the wall at shoulder height. Slowly bend your elbows, bringing your chest closer to the wall, and then push.
