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Antenatal Exercises

Dec 01, 2015





Exercise naturally makes us feel good both mentally and physically. Exercising increases the production of serotonin which makes us feel better emotionally. The more care we take of our bodies means the better they function and this includes during pregnancy and birth. There have been plenty of studies conducted that show that gentle exercising in pregnancy leads to an easier pregnancy and less complications during labour. INTRODCTION:A series of physical exercises that are performed by the antenatal mother to bring about optimal functioning of all systems and prevent complication.


Benefits of ante-natal exercises:1.Makes the patient understand the changes in the body mechanics during pregnancy due to the various physiological changes. 2.Promotes awareness of good posture and training for the same 3.Relaxes the whole body 4.Builds exercise tolerance and endurance 5.Prepares the body for easy labour by strengthening and stretching the back, abdominal and pelvic floor muscles

Haemodynamically significant heart disease Restrictive lung disease Incompetent cervix/cerclage Multiple gestation at risk for premature labor Persistent second or third trimester bleeding Placenta praevia after 26 weeks gestation Premature labor during the current pregnancy Ruptured membranes Pregnancy induced hypertension Vaginal bleeding Dyspnoea before exertion HeadacheChest pain.Muscle weakness preterm labor.Contradication:1. Check with your prenatal care provider before beginning any exercise program. 2.Drink fluids before, during and after exercising to prevent dehydration.3.. Start slowly. Begin with as little as 5 minutes a day and add 5 minutes a week until you can stay active for 30 minutes a day. 4. Choose low-intensity activities such as gentle stretching or walking. 5. Exercise regularlyat least 3 times a week6.This will improve your fitness Reduced risk of injury .7.Warm up and cool down .8.End each exercise session with a 5-10 minute. . Tips for beginners:Antenatal exercises:

Purpose: To enhance oxygen exchange and efficient expansion of the lungs. To decrease breathlessness on minimal exertion. Since the main vein from the legs and pelvis pass through the diaphragm, its pumping action will improve blood circulation.Position: Preferred position is sitting (but can be done in any position). Place hands on abdomen.Movement Technique: As you breathe in, the abdomen and ribs should expand outward,as the diaphragm pushes down on the contents of the abdomen. Exhale through partially separated lips, pulling in your abdominals.Diaphragmatic breathing:Diaphragmatic breathing:

Purpose: To increase ventilation to the lower lobes and aid in diaphragmatic breathing.Position: Preferred position is sitting (but can be done in any position). Place the hands on the sides a few inches away from the armpits, in such a way that the palms can feel the ribsMovement Technique: Breathe in, attempting at the same time to push out the hands as far as possible with the ribs, that is, not in front of you but towards the sides. After a few attempts, you will feel the exact.

Costal breathing exercise:Costal breathing exercise:

Purpose: To strengthen the pelvic floor muscles which helps prevent urine leakage during a laugh, cough, or sneeze.Position: Any position, sitting, standing, or lying down.Movement Technique: Contract your pelvic floor muscles as you would to stop urine flow for 3 seconds and then relax the muscles for 3 seconds. This muscle fatigues quickly so only do five to ten repetitions at a time. Do not hold breath anytime, breathe normally while doing this exercise. This exercise can be done during a variety of daily activities, such as sitting in a meeting, while waiting at a traffic light, while talking over the phone, etc

Kegel exercise:Kegel Exercise:

Purpose: To strengthen the muscles of the abdomen and the lower back. It helps to relieve back pressure by moving the baby forward off of the mothers back temporarily. It also relieves pressure on the blood vessels in the area around the uterus, and relieves pressure on the mothers bladder. It will help the mother relax and will also improve the digestive process.Position: Lie on the floor on your back with your knees bent and your feet flat on the ground. Once you are done with this exercise, do not continue to lie on your back. Movement Technique:Inhale as you contract your abdominal muscles and flatten the small of your back on the floor. Hold this for a count of five as you exhale. Repeat five times. To make sure youre doing it right put your hand under the small of your pelvis repeat it for 5 times a day.ppp

Pelvic rocking exercise:Pelvic rocking exercise:

5.Bridging:Purpose: To assist in alleviating discomfort from decreased intestinal mobility, including gasPosition: Lying on your back, knees bent and feet on the floorMovement Technique: Lift hips several inches off the floor. Come back to original position.Bridging exercise:Bridging exercise:

Purpose: To strengthen abdominal muscles, improve posture, reduce back strain, and for mothers not comfortable lying on their backs or experience supine hypotensive syndrome.Position: Hands and kneesMovement Technique:While exhaling slowly, pull abdomen in and push lower back up. Tuck chin down. Then slowly relax until your back is flat. Do not let your back arch.Cat and camel exercise:

Purpose: To reduce backaches, swelling, and constipation. Strengthening your arm muscles will help you lift and hold your baby for long periods of time after he or she is born.Position: Hands and kneesMovement Technique: Tighten your abdominal muscles to stiffen your spine. While keeping your abdominals tight, raise one arm and the opposite leg away from you. Hold this position for 5 seconds. Lower your arm and leg slowly and alternate sides.Quadriped arm/leg raises:Quadriped arm/leg raises:

Purpose: To reduce backaches, swelling, and constipation. Position: Stand with your back, shoulders, and head against a wall and look straight ahead. Keep your shoulders relaxed and your feet 1 foot away from the wall and a shoulder's width apartMovement Technique: Keeping your head against the wall, slide down the wall, lowering your buttocks toward the floor until your thighs are almost parallel to the floor. Hold this position for 10 seconds. Make sure to tighten the thigh muscles as you slowly slide back up to the starting position.Wall slide exercise:Wall slide exercise:

Purpose: To reduce leg cramps and strengthen the arm muscles.Position: Stand against a wall with your elbows and wrists against the wallMovement Technique: Slowly slide your arms upward as high as you can while keeping your elbows and wrists against Arm slides on WALL exercise:Arm slides on wall exercise:

Purpose: To reduce backaches and swellingPosition: Balance yourself while standing behind a chair.Movement Technique: Raise your body up onto your toes and hold it for 5 seconds, then slowly lower yourself down.Heel raises exercise:Heel raises exercise:

Purpose: To strengthen the arms and backPosition: While sitting in a chair, clasp both arms behind your headMovement Technique: Gently arch backward and look up toward the ceiling. Repeat 10 times. Do this several times Thoracic extension:Thoracic extension exercise:

Purpose: This pose it wonderful to help the hips open. It also releases and stretches the muscles, ligaments, and tendons in the pelvis, which will help create space for your baby as your baby passes through the pelvis. Position: Sit erect against the wall. The soles of the feet should be touchingMovement Technique: Softly press the knees down and away from each other. However you shouldnt force them. apart. Hold this pose for as long as possible.Cobblers pose exercise:Cobblers pose exercise:

To begin a walking lunge stand upright with or without weights in your hands. Now take a lunge forward while never letting your knee go 'over' your toe. Once at the bottom of the lunge (not touching the floor), push off with the back foot and then approach the standing position. Repeat with the other leg. Make sure to breath out on the way up and breathe in on the actual lunge.Walking lunge exercise:Walking lunge exercise:

Knee extension exercise: sit in relaxed, comfortable position, slowly lift your leg and make your straight in line with the hip. Hold it for 15 sec and bring it down. Repeat with alternate legs.Knee extension exercise:

The neck rotation exercise stretches neck muscles. Lie on the floor with a phone book or other thick book under your head, then slowly turn your head from side to side, holding position for 10 to 30 seconds on each side.Your head should not be tipped forward or backward, but should be in a comfortable position. You can keep your knees bent to keep your back comfortable during this exercise.repeat it for 3-5 times.

Neck rotation:Neck rotation exercise:

Regular physical activity provides many health and social benefits and may also help manage some symptoms of pregnancy. Unless have any complications, it should be possible to enjoy some level of physical activity throughout most of your pregnancy. pregnancy is a time for making health changes that improve both their own health and that of their unborn child. Therefore, pregnancy may serve as a "teachable moment" in which women make exercise a part of their everyday life, as well as improve the health of their pregnancy and newborn child.Summary: exercise is safe for both mother and fetus during pregnancy.all women should be encouraged to participate in aerobic and strength-conditioning exercise as part of a healthy lifestyle during their pregnancy. exercise is safe for both mother and fetus during pregn

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