Recommended antenatal &post natal exercises

RECOMMENDED ANTENATAL &POST NATAL EXERCISES

Prof. M.C. Bansal

MBBS.,MS. FICOG ., MICOG.

Ex . Principal & controller

Jhalawar Medical College & Hospital &

M.G.M.C & Hospital . Sitapura ., Jaipur .

GENERAL ADVICE Avoid wrong postures during standing and

sitting. Pregnant woman should do regular non-

strenuous exercises. Deep & slow breathing with expansion of

chest and abdomen wall will increase oxygen perfusion in the lungs, thereby providing plenty of oxygen to the fetus and the mother.

Yoga techniques like Anulom-Vilom, bhramari , Pranayam etc. will help a lot her and her baby in giving mental and physical relaxation.

GENERAL ADVISE- Swimming for half an hour is the best

exercise for a pregnant women if she knows swimming safely.

Other than exercise sitting , standing , lifting and sleeping in right posture will protect her from backache , leg cramps and muscle pulling.

Forthcoming pictures will help the women to do exercises on her own.

INSTRUCTIONS WHILE DOING EXERCISE Put on suitable comfortable cloths & shoes. Warm up the body by brisk walking for ten

minutes on carpet. Take proper positions ( sitting , lying down or

standing), take deep breath , do limbs/ arms/ head or back movements as per mode of exercise.

Maintain this posture and hold breath for 10 ten counts.

Return back to original position.

INSTRUCTIONS WHILE DOING EXERCISE-- Repeat the same posture with opposite side of

limb/ arm and head alternatively. Perform each exercise (posture as shown in

forth coming slides) for ten times. Stop doing exercise in case you feel exhausted

or short of breath. After completion of exercise lie down on your

back and relax for ten minutes (Shavian) . It is advisable to start these exercises under

the guidance of physiotherapist/ obstetrician for first two or three days than you may do on your own at your residence.

For further reading please log on to-----------

WHEN NOT TO DO EXERCISE ?? If you are suffering from blood pressure ,

low haemoglobin (anaemia) , lung or heart disease, disc prolapse, bleeding per vagina in cases of previous/ present miscarriage and bleeding in later half of the pregnancy.

In doubt always better to consult your obtetrician.

LEG RAISING IN SUPINE POSITION

HIP RAISING IN SUPINE POSITION

LOWER LIMBS RAISING AND HEAD RAISING IN SUPINE POSITION

DIFFERENT EXERCISES IN LYING DOWN AND SITTING POSITION

UPPER LEG RAISING IN LATERAL POSITION

SIDE BENDING

RIGHT POSTURE TO SLEEP

LEG RAISING IN PRONE POSITION

LEG RAISING IN PRONE POSITION

ABDOMEN BLOWING IN AND OUT IN KNEE WRIST POSITION

DEEP ABDOMINO-THORACIC BREATHING

DO UP AND DOWN THIGH MOVEMENTS AFTER SITTING IN POSITION SHOWN

DEEP RESPIRATION WHILE RAISING THE HANDS TILL TEN COUNTS

SHOULDER MOVEMENT

BACK BENDING WITH STRETCHED HAND SUPPORT IN SITTING POSITION

SIDE BENDING IN SITTING POSITION

FORWARD BENDING TO TOUCH TOES WITH EXTENDED LEG

CROSSING HANDS IN SITTING POSITION

ABDOMINAL TWIST

FORWARD BENDING IN SITTING POSITION

FORWARD BENDING TO TOUCH TOES WITH EXTENDED KNEE

BACK STRETCHING

HAND RAISING WITH DEEP INSPIRATION TILL TEN COUNTS

KNEE BENDING IN STANDING POSITION

HAND RAISING WITH BOTH LEGS APART

HAND STRETCHING, HEAD TWIST WITH STRETCHED LEGS IN STANDING POSITION

OVERHEAD HAND STRETCHING WITH LEGS APART