Staying fit during pregnancy is super important for both you and your baby. It's really important to stay healthy while you're pregnant for both you and your baby. Among all the exercises for pregnant moms, one interesting practice is duck walking. This can be really useful, especially if your baby is positioned head-down. We spoke to Dr Arti Singh, Senior Gynaecologist, Regency Hospital Ltd, who explained why duck walking should be part of your exercise routine during pregnancy.
Dr Singh said, “Duck walking refers to a specific type of squatting exercise where a person lowers themselves into a deep squat position, similar to the stance of a duck. This exercise involves bending the knees deeply while keeping the feet flat on the ground and the back straight. “
According to the American College of Obstetricians and Gynecologists, staying active and engaging in exercise while pregnant contributes to better physical fitness and could help control excessive weight gain during pregnancy. Physical activity might lower the chances of gestational diabetes, preeclampsia, and the need for a caesarean birth.
Benefits of Duck Walking
Pelvic Floor Strengthening
Dr Singh said, “Duck walking engages the muscles of the pelvic floor, which play a crucial role in supporting the uterus and other pelvic organs during pregnancy.” Strengthening these muscles can help prevent issues like urinary incontinence and provide better support for the growing uterus.
Improved Flexibility
Pregnancy can cause muscle stiffness and reduced flexibility. Duck walking helps maintain or improve flexibility in the hips, thighs, and lower back, which can be especially helpful during labour and delivery.
Also Read: Pregnancy Care: Expert Explains Benefits Of Walking
Preparation for Labour
Dr Singh informed, “The squatting motion of duck walking closely mimics the natural position the body assumes during the second stage of labour. This position can facilitate the opening of the pelvic outlet and encourage the baby to descend into the birth canal. Practising this movement during pregnancy may help the body adapt to this position for an easier delivery.”
Relief from Discomfort
Many pregnant women experience lower back pain and discomfort due to the shift in their centre of gravity. Duck walking can help alleviate some of this discomfort by strengthening the muscles that support the spine and promoting proper posture.
Circulation
Regularly performing duck walking exercises can enhance blood circulation in the pelvic region, reducing the risk of swelling and discomfort in the legs and feet that often accompany pregnancy.
Strengthening Leg Muscles
Dr Singh added, “As the pregnancy progresses, the body undergoes changes that can lead to muscle weakness. Duck walking targets the muscles of the thighs, hamstrings, and calves, helping to maintain lower body strength.”
Also Read: Planning Pregnancy With Diabetes? Expert Lists Tips You Should Follow
Mind-Body Connection
Engaging in exercises like duck walking encourages mindfulness and connection with the body. This connection can be beneficial during pregnancy by fostering a deeper awareness of bodily changes and sensations.
Also Read:
Incorporating Duck Walking into Your Routine
For expectant mothers interested in reaping the benefits of duck walking, a few simple steps can guide their practice:
- Warm-Up: Before starting any exercise, ensure you warm up your body. Gentle stretches and light movements can help prepare your muscles for the workout.
- Proper Form: Maintain proper form throughout the movement. Maintain a straight back, relaxed shoulders, and knees that are parallel to your feet. Avoid allowing your knees to stretch past your toes.
- Breathing: Pay attention to your breath while performing duck walking. Inhale as you lower yourself into the squat and exhale as you return to the standing position.
- Frequency: Aim to include duck walking in your routine a few times a week. Start with a few repetitions and gradually increase the number as your body becomes accustomed to the movement.
- Stay Hydrated: Hydration is essential during pregnancy. Ensure you hydrate well by drinking ample water before, during, and after your workout.
Bottomline
Dr Singh concluded, “It's important to note that while duck walking can offer these benefits, it's essential to consult with a healthcare provider before starting any new exercise routine during pregnancy. Not all exercises are suitable for every individual, and your healthcare provider can provide personalised guidance based on your health status, medical history, and any specific pregnancy considerations you may have. It's also crucial to perform duck walking and other exercises correctly to avoid strain or injury.”
[Disclaimer: This article contains information shared by a registered healthcare practitioner and is for informational purposes only. Hence, we advise you to consult your expert before trying any new exercise to avoid injury or complications.]