Exercises during pregnancy – (Antenatal Exercises)

pregnant-women

EXERCISES DURING PREGNANCY 

ANTENATAL EXERCISES

USES OF ANTENATAL EXERCISE

  1. Muscles of good tone are more elastic and will regain their farther strength more efficiently and more quickly after being stretched than muscles of poor tone.
  2. Exercising abdominal muscles antenatally will ensure a speedy return to normal. Postnatally effective pushing in labor as the lessing of backache in pregnancy.
  3. The ligaments around the pelvis stretch and no longer give such firm support to the joints, the muscles become the second line of defence helping to prevent an exagerated pelvic tilt and the unnecessary stress on the pelvic ligaments.

 1.EXERCISE -HEAD LIFT WITH PELVIC TILT

STEPS:

  1. The arms are closed over the diastases and pulled towards midline.
  2. Slowly lift the head off the floor while performing a posterior pelvic tilt, slowly lower the head and relax
  3. All abdominal contractions should be performed with an exhalation so that intra abdominal pressure is minimized.

antenatal exercises - 1

2. EXERCISE – LEG SLIDING

STEPS:

  1. Hook lying with pelvis in a posterior tilt.
  2. Instruct the woman to hold the pelvic tilt as she first slides one foot along the floor until the leg is straight
  3. She stops sliding at a point at which shecan no longer hold the pelvic tilt. Slowly tilt the leg and bring back to the starting position
  4. Repeat with other leg breathing should be coordinated with the exercise, so that abdominal contractions occur with inhalations.

 antenatal exercises - 3antenatal exercises - Copy -2

 

This exercise can be performed with both legs at the same time only if abdominal muscles can maintain the pelvic tilt through the entire exercises.

3. EXERCISE – PELVIC TILT EXERCISE

STEPS :

  1. Quadruped (on hands and knees) instruct the mother to perform a posterior pelvic tilt while keeping her back straight, have her draw in and tighten the abdomen and hold, then relax and perform an anterior tilt through partial range.antenatal exercises - 4

4. EXERCISE – PELVIC EXERCISE

  1. Pelvic tilting is useful in strengthening abdominal muscle tone and in reducing low back pain due to postural changes that commonly occurs as the uterus enlarges. Pelvic tilt a pelvic rocking are done.

antenatal exercises - 5

STEPS :

  1. Ask women lie flat on her back with her knees bent and her feet flat on the floor.
  2. Slowly the woman decreases the lumbarcurve by tilting the pelvis to press the small of her back against the floor while simultaneously tighten her abdominal and buttock muscles.

antenatal exercises - 6

This exercise should be repeated several times, it can also be done in a standing position using a wall as the flat surface.

5. EXERCISE-ABDOMINAL TIGHTENING

STEPS:

  1. Sit comfortably or kneel on four.
  2. Breath in and out then pull in the lower part of the abdomen below the umbilcus while continuing to breath normally.
  3. Hold for up to 10 seconds. Repeat up to 10 times. This tones the deep transverse abdominal muscles which are the main postural support of the spine and will help to prevent back ache in future.

antenatal exercises - 7

6. EXERCISE KEGEL EXERCISE

STEPS :

  1. The mother is encouraged doing kegel exercises.
  2. The mother should locate the muscles and should stop the stream of urine.

 After locating the muscles the following exercise can be done.

1)     Slow :- Tighten the muscle, hold it for the lucent of their & relax it.

2)     Quick :- Tighten the muscle, and relax it as rapidly as possible.

3)     Push out, Pull in :- Pull up entire pelvic floor as though trying to suck up water into vagina. Then bear down as if trying to push the imaginary water out. This uses abdominal muscles also.

The exercise can be done 10 times in a row at least three times a day. Good time to practice is during trips to the bathroom, but additional practice at other times is even more beneficial.

7. EXERCISE – FOOT AND LEG EXERCISE

The circulation during pregnancy particularly the venous return, is sluggish and this can lead to problems such as cramps, varicose veins and oedema. To prevent following exercises can be done.

STEPS :

  1. Sit or half lie with legs supported.
  2. Bend and stretch the ankles at least 12 times circles both feet at the ankle at least 20 times in each direction.
  3. Brace both knees, hold for a count of four, then release. Repeat 12 times.

IMG_4009

IMG_4011

8.EXERCISE – BREATHING AWARENESS

STEPS :

  1. Sit comfortably with eyes closed.
  2. Listen into your breathing concentrating especially on the outward breath naturally follows.
  3. Keep the movement fairly low down in the chest and be aware of your own breathing rate while resting,