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Stretching & Pregnancy

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More About This Book

Product Details

  • ISBN-13: 9780743224154
  • Publisher: Simon & Schuster Australia
  • Publication date: 11/1/1901
  • Pages: 144
  • Product dimensions: 7.11 (w) x 9.68 (h) x 0.44 (d)

Table of Contents

Preface 1
What this book is about 1
How this book is set out 1
How to use this book 3
General cautions 5
Specific cautions 5
Introduction 9
Pregnancy and P&F 9
How P&F began 10
Some features of P&F 10
Introducing Jennifer 14
Jennifer writes 15
Chapter 1 Prenatal Exercises 24
Strengthening movements 24
1. To begin, ankle stretches 24
To increase the stretch effect in the calf muscle 26
To increase the stretch effect in the ankle 26
2. Squats with support 28
3. Wide-angle parallel squats with support 30
4. The imaginary chair 32
How to pick things up from the floor 34
Flexibility exercises 36
5. Chair forwards bend, with and without support 36
6. Chair side bend 38
Standing version 40
7. Chair upright rotation 42
8. Gentle floor rotation 44
Showing the pelvic tilt on a chair 46
9. Chair piriformis 48
10. Floor kneeling forwards and backwards bend ('angry cat' pose) 50
11. Floor relaxed lunge 52
12. Wall and floor piriformis 54
13. Back roundout (diamond pose); floor version 56
Chair version 58
Standing pelvic tilt 60
14. Standing front leg 62
15. Floor-supported front thigh 64
16. Standing supported forwards bend 66
17. Standing supported forwards bend with rotation 68
18. Floor relaxed bent knees forward bend 70
19. Wall seated knees apart plus forwards bend 72
Contractions in this exercise 74
20. Chair 'sumo' rotation 76
21. Knees apart folded leg forwards bend 78
22. Floor extended-leg piriformis 80
23. Wall face-up bent legs apart 82
24. Wall face-up straight legs apart 84
25. Floor legs apart 86
Chapter 2 Relaxation 89
Why relaxation? 89
How to use the relaxation techniques 90
The relaxation script 92
Recommended birth positions 97
Chapter 3 Postnatal Exercises 101
Pelvic-floor and abdominal strengthening 101
26. Lying pelvic tilt 102
27. Standing lower abdominal pull back 104
28. Lying 'crunches' (general abdominal) 106
29. Lying bent leg rotations 108
Additional and stronger stretches 110
30. Middle and upper back 110
31. Hip flexors 112
25. Floor legs apart (revisited) 114
32. Legs apart forwards bend 116
Chapter 4 Sensible Eating 119
Some basic concepts 119
Taking a new look at food 120
Some suggestions for meals of the day 124
Reasons for recommendations 125
Reasons for minimising or excluding 131
The basis of the sensible eating plan 135
Putting It All Together 143
Exercises 143
Nutrition 143
Acknowledgments 144
References and Reading List 146
Contact Details 148
Index of Major Subjects 149
Photo Index 152
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