Sciatica Exercises For Pregnancy
Timing & Repetition
The total movement should take at least 11 seconds: 2 seconds for the inhale; 1 second for the positive lift; 1 second for the pause;
1 second for the stretch; 2 seconds for the hold; 2 seconds for the negative lift; and 2 seconds for the exhale. Repeat the exercise 6 times, which should take at least 66 seconds.
Purpose
This exercise has three purposes. First, it will strengthen your shoulders by your lifting heavier weights over time. Second, it will improve the posture of your upper body by enhancing the flexibility of the shoulder blades and decompressing the thoracic spine and rib cage. Third, it will improve your balance by shifting your weight totally onto your heels.
Levels of Difficulty
Level 1: Perform steps 1, 2, and 5.
Level 2: Perform step 1, 2, and 3b (lifting your hands to eye level instead of high above your head), and then perform step 5.
Level 3: Perform steps 1, 2, and 3a (lifting your hands slightly instead of high above your head), and then perform step 5.
Level 4: Perform steps 1, 2, 3, and 5.
Level 5: Perform steps 1-5.
