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05 December 2003

Warm-ups, your pregnancy

It is extremely important to warm up before you exercise. This prepares your body for exercise and helps to prevent injury.

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Warm-up 1:
Stand with your feet slightly apart and stretch high. Bend your knees and using your arms to gather momentum, swing forward and down, brushing the carpet with your fingertips as your arms swing behind you. Repeat eight times, ending on the stretch.

Warm-up 2:
Part 1: Drop your head and torso towards the carpet. Relax your neck and shoulders and with your elbows bent and knees straightened, gently ease your body down several times. Attempt to get a little lower each time. This is not a bounce.

Part 2: Bend your knees and tuck your body into a curl. Then gently straighten yourself by uncurling your spine.

Warm-up 3:
Stand up and stretch your arms above your head. Tighten your buttocks and pull in your stomach. Relax your neck and shoulders and reach up towards the ceiling, stretching each arm alternately six times.

Warm-up 4:
Assume the pregnancy posture. Bend your right arm with your hand on your waist, while stretching your body to the left. Stretch your left arm outwards and to the side. Now stretch even lower down, bringing your right arm higher up your side. You should feel a good stretch in your waist. Repeat several times and then work the right hand side of your body.

Warm-up 5:
Finally, with your arms by your side and your shoulders dropped, concentrate on loosening and relaxing your neck muscles and the spine. Turn your head to the right and lower your chin towards your shoulder. With your head still turned to the right, look up. Then slowly drop your head and circle to the left, keeping your chin in contact with your chest as far as possible. The movement should resemble a complete half-circle. Do this slowly from shoulder to shoulder several times.

 
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