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3rd Month of Pregnancy - Symptoms, Bodily Changes & Diet
The first three months are the most exciting part of the pregnancy period. You know you are pregnant but are not visibly pregnant to the world around you. You keep looking at the calendar to count the days, you take a careful look at your diet, and you find yourself growing and expanding, and also begin to feel the life growing inside you. Also, it's quite reassuring that you have made it to this point in your pregnancy! As for the foetus, the body parts begin to develop around this time and the sex organs are also in place by this time.
Three Months Pregnant - Symptoms
You will notice the following changes and symptoms in your body during the third month of pregnancy:
1. Morning Sickness
Nausea and vomiting could peak by the third month. Most pregnant women are relieved of these symptoms by the end of the first trimester.
2. Fatigue
Pregnancy hormones make you feel tired and drowsy. The body needs extra blood to supply essential nutrients to the foetus, thereby affecting blood sugar and pressure levels.
3. Loss of Bladder Control
Increased formation of urine, as well as the pressure exerted on the bladder by the growing uterus, can cause a greater urge to urinate often.
4. Constipation
Higher progesterone levels slow down the digestion process.
5. Vaginal Discharge
High oestrogen levels and the dilation of the cervix and vaginal walls result in an off-white or translucent mucous discharge from the vagina, which prevents any infection from passing into the uterus.
6. Leg Cramps
Severe leg cramps and pain may be common during the night. You may need to include potassium and iron in your diet, and some gentle exercises could also help to reduce discomfort.
7. Back Pain and Abdominal Pain
Changes in hormone levels and the growing uterus stretch the ligaments and tendons, leading to back pain and pain in the lower abdomen. Try doing some low-impact exercises and stretching but only after prior consultation with your doctor.
8. Mood Swings
Hormonal changes can definitely affect your emotions. You may find yourself experiencing an array of emotions, from being sad and low-spirited to happy and joyous.
9. Bleeding Gums
Changes in the hormone levels of your body also lead to inflammation and bleeding of the gums.
10. Heartburn
The growing uterus puts pressure on the stomach and your expanding body slows down the digestion process. The pressure on the stomach causes the acids to move upwards, causing heartburn. Eat at regular times and try eating small meals.
11. Varicose Veins
As the uterus expands, it compresses the blood vessels and slows down the circulation of blood. This causes the swelling of the veins in your legs. Your increasing weight could also add to the load on the circulatory system leading to the appearance of varicose veins.
12. Nasal Congestion
Increased blood volume leads to the swelling and inflammation of the nasal passages. This, in turn, leads to a stuffy or blocked nose.
13. Food Cravings
It is very common for expectant mothers to develop a craving for some types of food. Alternatively, you could even develop a dislike of the smell or taste of certain foods and other substances too.
If you notice any of these symptoms during the third month of pregnancy, don’t get too worried about them as they’re all a natural part of this phenomenon.
Physical and Emotional Changes in the Third Month of Pregnancy
Your pregnancy belly will slowly start to show during the third month of pregnancy, as your uterus will now be about the size of a grapefruit. The uterus is lifted up into the abdomen area and covers the entire pelvic region. You will definitely experience physical and emotional changes in this phase. Some of these changes might occur in the second or third trimester, if not the first itself.
1. Tender Breasts
Your breasts become tender as your body prepares for breastfeeding. The size of the breasts increase and the areola becomes darker and larger.
2. Visible Stretch Marks
You will notice stretch marks on your belly and breasts, as a result of your skin stretching during pregnancy.
3. Dark Line on the Abdomen
The melanocyte-stimulating hormone that is produced by the placenta causes the darkening of the nipples. It also leads to the darkening of the line running down from the middle of your abdomen to your pubic bone.
4. Mood Swings and Depression
It is quite common to experience mood swings and depression during this trimester. Your body gets bigger and you may become increasingly conscious of your bigger appearance.
5. Sleep Disturbance
You may find variations in your sleep pattern and could find yourself waking up in the middle of the night. Blame it on the change in your hormone levels.
6. Lack of Libido
Most women feel a sense of excitement and romance during the first trimester; however, they tend to lose interest in sex by the end of this time. It could be because of the fluctuation in hormone levels and also due to changes in physical appearance that lead to self-consciousness.
Foetal Development During the Third Month of Pregnancy
What is your baby like when you’re three months pregnant? It would be too early to feel any particular movements but you will feel and experience the baby’s presence in the womb. You are sure to be curious to know what is happening inside! By the third month, your baby will be about 3.5 inches long weighing approximately 0.04 kilos - the size of a ripe plum or lemon. The embryo gets settled inside the uterus and the organs start their growth too.
BODY PARTS
DEVELOPMENTAL STAGE
Head
Due to the development of the brain, the head will be slightly bigger than the body.
Skin
The skin is transparent with the veins visible through it. The baby’s fingerprints are formed.
Eyelids
The eyelids, on formation, protect the baby’s eyes by covering them entirely.
Mouth
The baby’s tongue and larynx begin to develop; the jaws and the upper lip are formed during this time as well.
Thumb
The baby begins to suck the thumb and also starts getting hiccups.
Heart
The heart develops, complete with a heartbeat, which can be heard using electronic monitoring devices.
Musculoskeletal system
The muscle and bone structure of the baby is formed.
Movements
Your baby will begin to kick, stretch, twist, and turn. However, since the uterus still lies over the pelvis, you may not feel all these movements.
Bone marrow
The bone marrow begins the production of white blood cells to keep the baby healthy
Intestine
This organ begins to contract and relax to aid digestion.
Pancreas
The pancreases start to function and secrete insulin.
Kidneys
The kidneys start the excretion of urine into the bladder.
Other parts
Distinct fingers and toes along with fingernails and toenails are formed. The little hands can now open and close. The nose and the ears of the baby will be seen on the scan. The neck will be formed during this time, along with the hair follicles and nipples.
If you are pregnant with twins, the growth in the 3rd month of pregnancy for the twin foetuses will be the same as above.
To-Do List for the Third Month of Pregnancy
A to-do list for the third month of your pregnancy will help you focus on your health and remain fit until the delivery.
1. Eat Healthily
You will have cravings, for sure! However, your pregnancy diet during the third month must consist of a wholesome, healthy, and balanced combination of fruits, vegetables, dairy products, meat, nuts, grains, rice, etc. Your diet should comprise of the essential vitamins, minerals, and nutrients required not just for your good health but also for the health of your baby.
2. Get Adequate Rest
Fatigue is very common and you must take rest when you do not feel alright. Invest in some maternity pillows to rest comfortably.
3. Administer Supplements
Take folic acid supplements to avoid any birth defects and other vitamin supplements as advised by the doctor.
4. Maintain Cleanliness and Hygiene
You will be very prone to contracting infections at this stage, so make sure you follow proper hygiene and cleanliness standards for everything, from cooking to cleaning to gardening. Keep your vaginal area clean and dry as well. Ditch synthetic fabrics during this period and get your hands on cotton undies that will be comfortable and breathable.
5. Pay Attention to Your Dental Health
Schedule an appointment with the dentist as you may be prone to bleeding gums and aching teeth, due to the changes in your hormone levels. It’s important to take great care of your gums during this period, as developing gum diseases can also affect the health of your developing baby.
6. Gain Knowledge About the Birthing Process
Enrol in childbirth education classes to cope with anxiety, stress, and other issues.
7. Communicate
A very crucial aspect, make sure you communicate enough with your partner, close friends or relatives about any issues or apprehensions that you have. It is important to take your loved ones into confidence to get some reassurance regarding your problems, and to avoid falling into depression.
8. Quit Smoking and Alcohol
Smoking and alcohol are strictly not recommended as it could prove detrimental to your baby’s health and could also lead to a miscarriage.
9. Limit Your Intake of Caffeine
Cut down your intake of hot beverages like coffee and tea, as it increases the risk of suffering a miscarriage and can result in the low birth weight of the baby.
10. Exercise
Indulge in simple exercises like walking and swimming. Avoid sports which carry a risk of a fall or pressure on joints.
11. Stay Active
Try to keep yourself engaged in activities that will keep your mind engaged. Knit, paint or sketch to stay stress-free.
Exercises You Can Do During the Third Month of Pregnancy
A few exercises to stay fit during the third month of pregnancy:
Morning Walk: It helps to beat fatigue and morning sickness. It refreshes you and increases blood flow in the body.
Swimming: This activity is highly recommended for pregnant women as a great form of exercise. It tones your muscles, stretches your ligaments, and increases blood circulation.
Pilates: This activity helps build strength and increases your flexibility.
Low-impact aerobics: This activity strengthens your heart, tones your muscles and relieves you of body pain.
Yoga: Performed under professional guidance, it could do wonders for you and your baby.
Precautions to Follow During the Third Month of Pregnancy
Here is a list of precautions you should consider:
Avoid lifting heavy objects and doing stressful activities that will apply pressure on the womb.
Stay away from spicy, oily and fatty food to keep away from digestion troubles.
Wear loose-fitting clothes and a comfortable bra.
Wear comfortable footwear which is flat and does not put any pressure on your feet, and consequently, your back.
Quit smoking, alcohol and drugs entirely to ensure your baby’s good health.
What to Expect During Your Visit to the Ob/Gyn
Your doctor will check the following:
Your health history and that of your parents
Any previous medical conditions you’ve had
Your weight and blood pressure
The baby’s heartbeat, which would only be audible on the hand doppler after 10 to 12 weeks of pregnancy
The size of your abdomen to approximate the size and fundal height of the uterus (which only starts to become palpable post the third month of pregnancy)
Lab Tests
Some of the tests performed in the 3rd month of pregnancy are as follows:
1. Urine Test - To determine the levels of sugar and protein in the body and to check for any infection
2. Blood Test - To detect your blood group and Rh factor to check for anaemia
3. Fluid Retention Test - To check if you have any swelling in the arms and legs
4. First-trimester Screening Tests - An ultrasound is conducted to determine any risk to the foetus, to screen for birth and genetic defects, and to detect markers of chromosomal disorders.
5. Maternal Serum Screening Tests - A series of tests are conducted to assess whether you face the risk of giving birth to a baby with Down Syndrome, Edward Syndrome, or any neural tube defects.
6. Chorionic Villus Sampling (CVS) - This is a diagnostic test carried out on those pregnant women who are at high risk for the conditions mentioned above. It is carried out during the 11-13 week of pregnancy to check whether the unborn child will be having any congenital defects.
Ultrasound Scan
The Nuchal translucency (NT) scan is a 3-month pregnancy scan done to examine the amniotic fluid parameters, the position of the placenta in the uterus, and to assess any risk of abnormality in the foetus.
FAQs
1. Is Detecting a Neural Tube Defect Possible During the 3rd Month of Pregnancy?
Spina bifida or neural tube defect is a congenital malformation that can be detected during the first trimester. It can be detected more accurately during the second trimester through an ultrasound scan.
2. How Much Weight Will I Gain by the Third Month of Pregnancy?
Since the baby is still small, you will gain about 1 or 2 kilos by the end of the first trimester. However, some women tend to lose weight due to aversions towards certain foods and morning sickness.
3. Can an Ultrasound Detect the Gender of the Baby by the Third Month?
The reproductive system of the baby is still developing at this point, so it will be difficult to determine the sex of the baby. The results will be about 75% accurate when done between 11-14 weeks of the gestation period.
5 Tips for the Dad-to-Be
Mommies, it's not you alone who has to follow a bunch of tips and precautions during this period. Dads-to-be, you need to take up some responsibility as well. Here are some helpful tips that will help you become a great partner and dad-to-be!
1. Help your partner with household chores to reduce her fatigue.
2. Support her by being there all the time as she might have no time left for social interactions.
3. Be supportive and understanding when she experiences her mood swings.
4. Talk to the baby to establish a bond.
5. Accompany her for all her doctor visits to know what is happening.
By the 12th week of your wife’s pregnancy, there is a good chance that even you’ll experience pregnancy symptoms - yes, it’s true! Known as the couvade syndrome or sympathetic pregnancy, it’s a condition in which the partner experiences certain pregnancy symptoms such as nausea, abdominal pain, minor weight gain, and disturbed sleep. Now, don’t worry if you notice these symptoms. Indulge in the same home remedies your wife tries out to gain relief from these symptoms.
Moms-to-be, the third month is a crucial period for your pregnancy. You will no longer experience nausea and vomiting but you will have more medical visits. It is definitely an exciting phase and the changes in your body will certainly make you conscious of the fact that you have a little one growing inside you. Get ready to make the announcement officially!
Also Read: Third Month Pregnancy Diet Read more
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Gender Neutral Parenting - Is This a Right Approach?
What are all of us taught while growing up? That blue is for a boy and pink is for a girl, right? But nowadays, some parents are opting to raise their child as gender neutral. It is an unconventional approach which is constantly under debate. If you are however thinking of going the same route with your own child, there a few things you should keep in mind. Let’s discuss a few details about gender-neutral parenting below, which may help you decide if this is the correct approach for your child or not.
What is Gender Neutral Parenting?
Gender neutral parenting is when parents raise their child without forcing any preconceived gender norms upon them and allowing them to choose which one they would rather adopt for the rest of their lives. This allows the child not to be put into a box and grow up according to the conventional gender rules. For example, parents would address the child as ‘Baby’ in their conversations and not ‘Boy’ or ‘Girl’, allow their children to dress in what they want – Whether it means boys wearing pink, or girls wearing blue, keep room decor and the type of toys their kids play with neutral and in general avoid any kind of gender stereotyping. Some would go to the extent of hiding the gender of their child from everyone except their closest family members.
Is It Healthy for Your Child?
This question really depends on the different mindsets of people. One viewpoint talks about how gender-neutral parenting is a major pro as the child can grow up free without conforming to any of the artificially created disadvantages society places around gender. Gender norms can make kids feel they need to force themselves to be something they are not, impeding their happiness and health. One parent says her 4-year-old son grew up wearing jeans and dresses, playing with all types of toys and having long hair. He told his parents that though he identifies as a boy, he still would want to wear girl's clothes. Whereas, several experts say that if children are not raised as either a boy or a girl, they might end up feeling lost and confused about their own identity and grow up without any clarity as to who they are.
Effects of Gender Neutral Parenting on Children
The most common question is what effect will gender-neutral parenting have on children? Let’s look at a few things to keep in mind:
1. Impact on Social Life
Strict gender-neutral parenting is virtually impossible, if your child goes to playschool or daycare. If he does not get in social situations with other children and is at home with you most of the time, only then will it be possible. The reason is that a gender-neutral child’s dress sense or playing style might attract awkward questions from his classmates or parents of his classmates which might cause issues for you and your child. It might even result in bullying or teasing from other kids.
2. Impact on Playtime
Gender neutral parenting should not affect playtime as parents would typically encourage their kids to play with a wide variety of toys or let them choose whichever toy they want to play with.
3. Impact on Sexuality
Gender neutral parenting has less effect on sexuality than you would think. Research shows that homosexuality is more due to biology and genetics and less due to the environment. In fact, 85 % of gender nonconforming children go on to become heterosexual adults.
Gender Neutral Parenting Pros and Cons
What are the pros and cons of raising your child as gender neutral?
Pros
Let’s look at the pros first:
Gender neutral kids are more creative thanks to having the freedom of expression and choice
Children who get to choose between ‘Boy’ and ‘Girl’ toys regardless of their gender have the ability to enhance their insights and interests.
They also have the ability to have more interests and hobbies.
Your child can be truly who he is, regardless of any constriction.
Your child will get familiar with the interests of the opposite gender.
Being gender neutral can increase your child’s awareness of identity and his self-esteem.
Children who get the freedom of such choice early in life are more likely to become confident and be leaders rather than followers later on.
Gender neutral children are more likely to be agents of gender equality both in school and in their own cultures.
Gender neutral kids grow up with the ability to never have any bias or stereotype in any situation.
Gender neutral children do not feel any added pressure to make choices they are not sure whether they like or not.
Cons
Now, let’s see some dangers of gender-neutral parenting:
If the child is raised without the concept of gender, they will become confused about their identity when they attend school and meet other kids.
It will be challenging for parents to avoid all gender-specific pronouns at home like him, her, she or he.
There is no way of avoiding gender in the child’s future due to surrounding society so giving them exposure early will help them decide who they are and what they want to be.
Be careful not to slip and put your child into another ‘type’. They’re people, not ‘gender neutral children’.
You also have to be careful not to push gender-neutral parenting onto your child. If a boy likes only blue and sports, then it’s okay. Similarly, if your girl likes pink and princesses, that’s okay too.
How to Raise a Gender Neutral Child?
Gender neutral parenting psychology can be tricky. Here are a few science-backed tips:
1. Reduce Gender’s Importance
Don’t use the term gender neutral but help your kids be free of any gender restrictions. You can do this by removing labels on gender from your language. Like replacing ‘What a smart girl you are!’ with ‘What a smart kid you are!’.
2. Avoid the Pink and Blue Themes
Watch out for attributing gender stereotypes and any stressing of difference between boys and girls. Never associate pink with a girl and blue with a boy. This can change their thinking and behaviour to adapt to norms early on. You can get them gender-neutral children’s clothes and encourage them to wear gender neutral colours.
3. Encourage Girls and Boys to Play Together
It is vital for children to be comfortable playing with the opposite gender as this will make them ready for future relationships at work, at home and in school. You can enter your child in mixed gender activities, sports, and playgroups.
4. Don’t Eliminate Gender Entirely
Your goal should not be to erase gender but to encourage your child to pursue all interests, careers, and hobbies. By making sure their opportunities and choices are not restricted by gender, you can better emphasise how irrelevant gender is in society.
5. Introduce Them To Role Models
Expose your children to role models like male nurses, female engineers and mechanics and so on. Your child will be encouraged if he learns about people who challenge gender stereotypes and express themselves in a gender fluid manner.
6. Focus on your kid as an independent individual
Studies show that there is no difference between a male brain and a female brain. Although both genders have biological differences, in other aspects they have a mix of things characteristic of both sexes. Hence, it is essential to focus on your child as a single human, rather than anything which attributes gender.
7. Help Them See Being Different is Okay
It is important to teach and reassure your child that being gender neutral might be slightly different to others but is still completely okay, positive and normal.
8. Encourage Free Expression in a Safe Space
Allow your child to explore and experiment in a safe environment, in activities like role play and dressing up. Support them in whatever choice they make. However, they can choose to express themselves whatever gender they may be. Keep their possibilities open.
9. Teach Them About Sexism
Help your children recognise stereotypes and how the society and world we live in has gender divisions. This will equip them better for the future and help them realise gender division is not due to the difference in ability, but due to a culture which is stereotypical.
10. Keep in Mind Toys Have No Gender
Do not gender stereotype toys as boy toys and girl toys. This can affect your child in their psychological and physical development if you are raising them as gender neutral. Let your child play with a wide variety of toys which are not segregated as being blue or pink
Most importantly, the decision to raise a gender neutral child should not be to make the child a symbol of social change; it should be to give the child freedom to decide his own identity free from any gender limitations.
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20+ Best Morning Stretches to Wake Up Your Body and Mind
Are you tired from sleeping all night? Stretching in the morning allows adequate circulation to help you wake up feeling refreshed because it is quick. The average person can reap the benefits in 10 or 15 minutes per day. Some experts advise daily stretching for up to an hour. Activate your body and mind with our list of 20 best morning stretches!
Benefits of Morning Stretches
A good morning stretch isn't a waste of time; it helps you focus and reduces stress throughout the day. Wake-up stretches help reduce fatigue and increase alertness and concentration. Include morning stretches in your daily routine to reap the benefits.
1. Your glutes will be thankful!!
Your lower back muscles may be sagging as a result of a long day at work. This causes low back pain. To alleviate the discomfort, you should stretch your lower back.
2. Stress-buster
Stress causes body tension. Morning stretches for flexibility may aid in the relaxation of tight body muscles.
3. Flexible muscle
It is difficult to expand your muscles when they are tight. A muscle injury is more likely to occur as a result of this. Stretching in the morning may help avoid muscle injury.
4. Pain reduction
Full body morning stretch that includes the entire body can help relieve joint and muscle pain. Besides, gentle stretches may be beneficial in alleviating joint pain.
What Types of Stretches to Do in the Morning
There are several kinds of stretches that may make your daily morning stretch routine.
Press-up: Perform push-ups while lying down on your stomach. Allow your back to arch and back and hips to relax as you lean forward. Hold the position for 2 seconds before releasing; repeat ten times.
L-Flexor Stretch: Do seat lumbar flexion to stretch your low back gently. Place your feet on the floor and sit on the edge of the bed. Bend over and reach for your feet. Hold the position for a total of 10 seconds; repeat five times.
Shoulder Extenders: The overhead shoulder stretch is good for the rotator cuff and the shoulders. Lie down on the floor. With your fingers, create a lace design. Put your hands in the air and raise them both. Increase the length of your rib cage to the maximum extent possible. Hold the position for a total of 10 seconds; repeat this five times to complete the set.
Quadriceps Stretch: Stand up and grasp something firm to stretch your quadriceps muscles. One knee should be bent, and one ankle grasped. Do it for 15 seconds with one leg elevated; repeat this three times.
How to Start Your Morning Stretches?
Stretching in the morning may help relax muscles, improve mobility, reduce stress, and increase alertness. One of the most basic requirements is to start your morning stretches right from your bed before stepping down. These simple stretches help to relax muscles while also reawakening the body. You can either follow a prescribed routine or pick from the many stretches as you wish.
Morning Stretches for Beginners
Stretching is essential because it helps decrease swelling and discomfort and increases flexibility. The following are some of the vital stretches for morning stiffness:
1. Vertical Stretch
How To Do
Stand on flat ground.
Extend both arms as far as they will go.
Hold the position for as long as you're comfortable, breathing deeply.
Repeat.
2. Shoulder Flex
How To Do
Straighten your spine and clasp your hands behind your back.
Then, lift your joined hands as far as you can comfortably go.
Take 3–4 deep breaths while in this position.
Repeat.
3. Forearm Stretch
How To Do
While standing, extend your left arm to the right side.
Hook your left palm with your right hand and pull it in tight.
Take deep breaths while remaining in this position.
Switch sides and extend your right arm.
Repeat the opposite side.
Morning Stretches in Bed
Stretching in bed first thing in the morning may be one of the most soothing and revitalizing activities you can do. After giving it a thorough stretch, you will feel your muscles become more flexible and relaxed, making it easier to get out of bed in the morning.
1. Full Body Stretch
How To Do
Raise your arms above your head, maintaining your shoulders level on the bed.
Extend your entire body, from fingertips to toes. 4–5 repetitions of the stretch.
2. Vertebral Stretch
How To Do
With your left hand, gently pull the knee to the left, keeping your shoulders tucked in.
Extend your right hand and turn to the right.
Hold the stretch and take a deep breath.
Repeat by changing the right knee with the left knee.
3. Child Pose
How To Do
Raise your arms over your head while kneeling.
Stretch forward until your hands and chest area are on the floor or as close to it as you can get.
Hands forward, as far away from the body as possible, shoulders relaxed.
Maintain the position for 3–5 seconds.
Repeat.
Morning Stretches While Sitting
Mornings are crucial for our bodies, although they are often overlooked. Because of our hectic schedules, we rarely find the time to stretch our muscles as much as possible throughout the day. We may be depriving our bodies of adequate rest between nights of sleep if we do not stretch first thing in the morning. Applying the advice we've provided here will help you get a better start to your day.
1. Chest and Shoulder Stretch
How To Do
Interlace your fingers behind your back.
Raise your arms until you feel a stretch across the middle of your chest.
Before releasing, hold for 15-30 seconds.
2. Neck Extension
How To Do
Grip your head with your right arm.
Feel an excellent stretch down your neck as you turn to the left.
Hold for 15-30 seconds before switching sides.
3. Back Extension
How To Do
Place your back against the backrest of your chair.
Placing your hands behind your neck is a good idea.
Extend your arms wide across your backrest until you feel a good stretch across your back and chest.
Hold for about 10-15 seconds.
Morning Stretches for Back Relief
Morning stretches are a simple way to unwind. Absolutely nothing compares to relaxing your body and then cooling your brain with a cold shower or bath, followed by stretching your back and hips, and legs to relieve tension. This type of physical activity has numerous benefits that you can obtain daily, including mental, physical, and muscular advantages, among others. Not only will you experience less pain in your back, neck, and joints afterward, you will also feel more relaxed and energized as a result of the procedure.
1. Back Stretch
How To Do
In a seated position, lock both palms and stretch your arms forward.
Hold for ten seconds
Repeat.
2. Side Bend
How To Do
Standing or sitting, move your hand gently down the sides of the opposite leg as far as it will go.
Then gradually get back to your starting position.
Repeat for the opposite side.
3. Hip Stretch
How To Do
Lie on your back with your legs bent and your feet flat on the floor.
The left knee supports the right ankle.
By linking your hands underneath or over your left knee, pull your left leg towards your chest.
Repeat for 10 seconds on each side.
Morning Stretches to Do Once You Move Around a Bit
When you first wake up in the morning, you must stretch out your muscles. Those who prefer to exercise first thing in the morning should do so after your stretch session.
1. Cobra Stretch
How To Do
Lay with face on the surface.
Place your palms flat on the surface.
Place your elbows at your sides and lean back.
Raise your tummy from the surface as long as it is comfortable.
Relax the muscles in your neck and shoulders.
Hold the stretch for 15-20 seconds before gradually lowering yourself.
2. Knees to Chest Stretch
How To Do
While lying flat on your back, bring one knee to your chest and support it with your arms or hands.
The muscles in your lower back should be nice and stretched.
This stretch can be done with both knees at the same time.
3. Lower Back and Vertebral Stretch
How To Do
While lying on your back, raise one leg and roll it to the opposite side.
Maintain both shoulders on the bed at all times.
Tilt your head to face your outstretched arm if it's more comfortable.
Stretch your upper and lower back muscles. Inhale and exhale deeply.
Morning Stretches for All Runners
Stretching in the morning can be beneficial to runners in a variety of ways. Stretching first thing in the morning can help you improve your endurance while strengthening your muscles in preparation for a run.
1. Quadriceps Stretch
How To Do
Straighten your leg and pull it behind you with your hand. Recline by tucking your pelvis.
To protect your knee joint, keep your knee pointing downward. After 30 seconds, switch sides.
A chair can also help you keep your balance. This stretch should be felt from hip to knee in front of the thigh.
2. Spine Stretch
How To Do
Shift your weight to the left. Bring your right knee up to your chest and straighten your left leg.
Rotate your right leg so that the knee is in front of your left knee.
Extend your right arm as well as your head and upper back.
Before switching sides, hold for 10-20 seconds
3. Lower Back Stretch
How To Do
Lie flat on your back.
Pull your knees up to your sternum until a stretch is felt.
Hold for a total of 20 seconds.
Repeat.
Morning Stretches for Seniors
One of the most frequent activities that seniors do is to stretch in the morning. These quick morning stretches are essential for seniors who wish to maintain their flexibility. The stretches help relax the muscles and improve blood flow to the body.
1. Seated Chest Stretch
How To Do
Maintain a straight back while sitting.
Raise your arms in front/back of you.
Extend your arms out to the sides, straight and away from your body.
Hold the position for 20 seconds to allow the chest to expand.
Exhale slowly through your arms.
Repeat.
2. Back Stretch Splits
How To Do
Stand and easily bend backward to perform this stretch.
Place your hands on your hips or above your head and straighten your spine.
Lean back and look up slowly.
Keep an eye on your balance.
Hold for a few seconds before returning to the starting position.
Repeat ten times.
Exercising first thing in the morning when you wake up helps to energize you much more than a cup of coffee or any other beverages. A proper morning stretch practice may make or break your ability to get a lot of sleep, as well as improve your mood, energy, concentration, and overall mood throughout the day. Simply performing the stretches on the list above will help you wake your body and mind in the morning hours.
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10 Things That You Should Know About a Sagittarius Child
Sagittarius babies are born between November 22 and December 21. Known as a fire sign, Sagittarius babies are eager to explore the world around them. Their intelligence, wit, and thirst for knowledge make them interesting individuals as they grow up. Want to know more about your Sagittarius child and identify more of her behaviours? Read on!
Sagittarius Child Personality Traits
It’s important to know that as a parent, you will need to keep up with your Sagittarius baby. A baby born during this period naturally exhibits a curiosity towards things, and within no time will your little one run towards the things that catch her fancy. Here are some exciting Sagittarius baby traits that you can observe in your little one:
1. They are sharp and intelligent.
Sagittarius children are incredibly smart. They enjoy learning new things and picking up new hobbies, as everything interests them. Don’t be surprised if your little one has learned the alphabet or numbers super quick – it’s a part of her personality!
2. They are imaginative.
A Saggitarius child can be left alone with her thoughts, and she will still end up having a ball of a time! Sagittarius babies have a fiery imagination, and they often think of exaggerated scenarios and develop imaginary friends. A Sagittarius child is also prone to daydreaming.
3. They enjoy travelling.
Sagittarius kids don’t like sitting in one place – they are way too impatient! It is because of this that your Sagittarius baby will love going to the park, to the shopping mall, or to the grocery store with you. You will notice how easily things will fascinate your Sagittarius baby – she will pick up pebbles and twigs and play with them, point and giggle at shiny lights at the mall, or feel the different textures of the vegetables at the grocery store. This is one of the most fun Sagittarius baby traits.
4. They are selectively social.
Sagittarius babies are independent beings, but they also enjoy mingling with others. Your baby would love to be surrounded by people, and people are likely to enjoy spending time with her. However, your baby wouldn’t like being in a crowd for too long – she may throw a tantrum or cry if she doesn’t get to see a familiar face. Sagittarius babies enjoy company but do not like being smothered.
5. They hate rules.
Sagittarius kids, being the free spirits that they are, feel bogged down by rules and regulations. They do not understand mindless punishments; being logical with your Sagittarius child is the only way to instil some order in her life. Sagittarius babies often march to their own beat and do not conform to what others think they should do. Your child may hate rules, but it doesn’t mean she shouldn’t follow them – you just have to be creative.
6. They get bored easily.
Sagittarius babies do not like sitting still and are constantly exploring the environment around them. This is why, when you put them up to a monotonous task, they get bored very easily. You may notice your little one getting impatient during potty training or during diaper changes. In such a case, it’s best to distract your baby with a shiny toy or something she likes, so she can sit still while you finish the task at hand.
7. They are confident.
A Sagittarius child knows how to carry herself and is unapologetic about it. Part of their confidence comes from the idea that they know what they want. This trait can make Sagittarius babies charming and interesting.
8. They can be bad with money.
Saggitarius babies, on growing up, may not be the best at handling their finances. This recklessness with money comes from their impulsive and fiery nature. In the process of learning and gaining more knowledge, your child may end up spending quite a lot of money.
9. They are optimistic.
Optimism is another one of the many interesting Sagittarius baby traits. Whether it’s a game she lost or a puzzle she can’t seem to complete, you will notice that your Sagittarius baby does not give up in most cases. She will strive to get it right or to complete the task at hand if it holds her interest for long enough.
10. They are joyful.
Sagittarius babies are known to be joyful with positive energy. They are funny, animated, and often loved by their peers.
How to Raise a Sagittarius Child
As you have seen, a Sagittarius baby can be a delight to raise – but it isn’t always fun and games. While a Sagittarius son or daughter can be independent, you may find it challenging to get them to stick to a routine. Similarly, while your Sagittarius child is a non-conformist, the same personality trait can prove to be detrimental as she grows up. If you’re looking to understand how to effectively raise Sagittarius kids, read on.
1. Sagittarius kids love exploring the world around them. So, it is important to keep them active. Enrol your Sagittarius daughter or son into a dance class or a sport of their choice.
2. Spend quality time with your Sagittarius kid. They do not like being smothered with love and affection, but they still crave safety and security – make sure you do activities with your child that you both enjoy. That way, your child will do what she wants to while having company that does not overwhelm her.
3. Set different rules for your child. Sagittarius kids do not like to adhere to rules, but since they are eager to learn and understand, you can use logic to explain the reasons behind your rules. Do not interact with them as an authority figure; talk to them like a friend.
4. Teach your Sagittarius girl or boy how to be fiscally smart. Start from a young age – teach them the importance of saving money and investing wisely, and this lesson will stay with them forever.
5. Encourage your Sagittarius baby’s creative streak from day 1. Encourage your child to tell you stories about her imaginary friends, her experiences, and her dreams, and push the habit of expressing these stories in a creative manner – painting, writing, dance, etc.
6. Take your child out often. When planning a vacation, remember that your Sagittarius baby will love experiencing the outdoors, so plan accordingly. Simply taking her out for a trek or out on a walk can work wonders for her brain and her imagination.
7. Get your child games that stimulate her mind. Colourful toys, rattles, card games, board games – anything that gives your Sagittarius child space to think and analyse things will be great for her.
Sagittarius babies are a joyful, happy lot – raising them can be an adventure for both the parent and the baby. By understanding what works with your child, you will be able to ensure that she gets a happy, healthy, and fulfiling childhood. Read more
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Dealing With Knock Knees in Preschoolers
If your little one struggles to walk, it is certainly a matter of concern. One of the reasons is often knock knees. The good news is that this can be easily treated with various knock knee correction methods.
Knocked knees is a slight deformity in children that happens when the legs of the baby are weak and unable to hold his weight. Babies with this problem bend their legs inwards when they stand up. Both the baby's knees touch each other whereas the ankles are far apart.
1. When do Signs of Knocked Knees become Obvious?
The signs of knocked knee become obvious by the age of 2 or 3 years. The signs may worsen in the following years. However, doctors believe that as the child's legs gain strength, the problem gets resolved. In most cases, knock knee treatment for preschoolers is not required as it tends to correct itself by the time the child turns 7.
2. Signs of Knocked Knees to Watch Out for-
If you are concerned that your little one may have knocked knees, here are a few signs to look out for:
Knees that touch each other when the child stands
Knees bend at improbable angles and cause pain
The child finds it hard to walk like the children his age
3. What Causes Knocked Knees in Preschoolers?
Slow or abnormal growth and development
A disease of the bone like rickets, osteomalacia etc.
Injury to the shin bone
Obesity
4. How to Straighten Knock Knee Legs?
Generally, doctors ask the parents to be patient and keep a close watch on the child as knock knee correction occurs when the child gains bone strength. However, if the condition is severe, the doctor would recommend that you get an X-ray of your child's legs to rule out any possibilities of bone diseases. In some cases the doctor would prescribe leg braces and special orthopedic shoes. In very severe cases, doctors might recommend a surgery to help your child.
5. How to Straighten Legs with Knock Knees at Home?
Health experts believe that the best way to treat knock knees is to give the child time to gain strength. In case knock knees are due to underlying problem like rickets, which is caused due to deficiency of Vitamin D, give your child vitamin D supplements everyday and encourage outdoor play. Also feed him calcium rich foods that make the bones strong. There are a number of exercises for knock knees in preschoolers. Your doctor can examine your child and suggest the best exercises for his condition.
A little care and lots of love will ensure that your child remains healthy. Knock knees is a problem that can be easily rectified. So, hang in there, support your child and imbibe confidence in him. Read more
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Q. #asktheexpert
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POOJA KOTHARI
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