The Office-Friendly Workout

Sitting in an office chair for 8 long hours in a day might be a tad uncomfortable, especially if you’re a pregnant mum. But don’t worry! Here are some gentle, simple exercises that can be performed without leaving your desk. These exercises are tailored to help with your labour and reduce pregnancy discomforts. It’s recommended to have these exercises at least 3 times a week. Time to get moving!

Office Title 1

Release that tension in your shoulders!

Office Move 1 - Step 1
  1. While sitting down, place your hands on your shoulders.
Office Move 1 - Step 2
  1. Roll your shoulders forward for 10 times to open up your shoulders & back.
Office Move 1 - Step 3
  1. Roll your shoulders the opposite way for 10 times to open up your chest, now.
Office Title 2

Build the strength in your legs and upper body. This will improve the muscles in your thighs, making giving birth easier. It will also strengthen your arms, to help you in lifting your little one.

Office Move 2 - Step 1
  1. While sitting down, extend your arms upwards, and extend one leg forward.
Office Move 2 - Step 2
  1. Pull down your arms, and your leg as well.
Office Move 2 - Step 3
  1. Repeat Step 1, but use a different leg this time.
Office Move 2 - Step 4
  1. Repeat Steps 1-2, and alternate between your legs, for 10 times.
Office Title 3

Back-up strength for your legs with the additional pregnancy weight, and to counter numbness from sitting down all day.

Office Move 3 - Step 1
  1. Stand up and sit down.
Office Move 3 - Step 2
  1. Repeat Step 1 for 10 times.
Office Title 4

Avoid back pains and forward hunching, while improving your posture.

Office Move 4 - Step 1
  1. Spread your arms to your sides, opening up your chest, and squeezing the muscles.
Office Move 4 - Step 2
  1. Bring them forward and clasp your hands together, to stretch your back.
Office Move 4 - Step 3
  1. Repeat Steps 1-2 for 10 times.
Office Title 5

For stronger internal abdominal muscles, specifically the pelvic floor and tummy muscles, which will support your little one, while preventing back and pelvis pain.

Office Move 5 - Step 1
  1. Gently suck in your belly and arch your back, then release.
Office Move 5 - Step 2
  1. Repeat Step 1 for 10 times.

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