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A Joint Effort

Keeping Fit as a Couple While Expecting

By Catherine Cram

• Sit on a comfortable pad or carpeted floor with each person's back against the other. Reach behind your back and grasp your partner's hands. Slowly lift your arms up and overhead together. Don't force the stretch and allow the pregnant partner to lead the stretch. Use a count of five to raise up and five count to lower down. Repeat three to five times. It is helpful to use your breathing as you do this exercise – exhaling as you raise your arms up, inhaling as you return to start position.
• Sit facing each other with feet out in front of body. Reach out and grasp each other's hands, gently taking turns pulling each other forward to the point that you feel a stretch in your legs and lower back. Hold the stretch for several seconds and relax. Repeat three to five times.
• Stand facing each other with arms extended forward at shoulder height and hands touching palm to palm. Extend one leg behind your body and as you each lean forward press down on heel, stretching your calf muscle. Be careful to balance your weight evenly so that each partner is supported as you lean forward. Hold the stretch for several seconds and relax. Repeat three to five times.
• Have the woman go to a squat position with her partner behind her with arms underneath her arms and gently supporting her abdomen. The proper position for a squat is with her knees out slightly to the side and arms either between her legs or resting on her thighs. Heels should be flat on the floor. If she has difficulty placing her heels down have her rise up slightly. The partner can assist her by providing support under her arms to take the weight off her legs. Have her take several deep, slow breaths as she remains in a squat position. Try to extend the time that she can comfortably remain in this position by 30 to 60 seconds each time you do this exercise. If her legs or feet feel numb during this exercise reduce the time until she no longer experiences discomfort. This exercise is a perfect way to practice the squatting birthing position, and using a partner enables a woman to better balance and support herself.

Want to see more?

• Up, Down and All Around: Fitness for All Levels of Energy During Pregnancy
• Strolling Your Way to Fitness: Make Baby Your Exercise Partner
• Balls, Bands and Bikes: Exercise Equipment for Pregnancy
• Check out our Article Library.
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