Antenatal Exercises

Exercises 1. PELVIC TILT OR PELVIC ROCKING 2. TAILOR SIT/ INNER THIGH EXERCISE 3. KEGEL’S EXERCISE 4. PROPER POSITIONING OF THE BODY • LEG STRENGTHENING

Purpose/Importance  Reduces back strain and strengthens the abdominal muscles.  Strengthens the thighs and stretches perineal muscles to make them more supple.  Strengthens the muscles around the reproductive organs and improve muscle tone in order to prevent or reduce accidental urine loss.

How is it done?  Exhale, roll the hips and buttocks forward, hold for a count of five, then inhale and relax.  Sit cross-legged and stretch one arm high over your head then release and exhale. Repeat on the other side.  Tighten the perineal muscles and pull them up toward the vagina as if trying to stop urination midstream

 Lower body muscle strength is important for general balance and tone.

 Stand with your feet shoulder-width apart. With your back straight, bend your knees slowly. Lower yourself to the ground as low as you can comfortably go. Keep your heels on the ground. Hold the squat for 10 to 15 seconds, then slowly bring your body back up to a standing position. Do it five times. Women might become unbalanced during pregnancy and can use a chair for support.  Find a solid wall where it can support your weight. Put your palms flat against the wall, shoulder-width apart, with bent elbows. From your feet to your palms, angle yourself so that you will be slightly over 90 degrees leaning into the wall from the floor. Slowly push yourself off the wall and return to the original position for ten counts.

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WALL PUSH-AWAY

 This exercise aim to make you stronger in your pregnant state and increase your stamina.

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HIP CIRCLING

 This exercise increases flexibility of your waist and spine and helps tone abdominal muscles.

 Stand with your feet shoulders-width apart, knees slightly bent, pelvis tucked under, and arms on the waist. Turn slowly to the right side, pause, and then turn slowly to the left side and pause. Return to the front. Practice 10 times daily.

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FEET & ANKLES -UP & DOWN

 This exercise will improve your circulation, help to reduce swelling and prevent leg cramps.

 Sit down in a comfortable position with legs straight infront of you. Point the toes of each foot downward then upward.

-ROTATING

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LEG LIFTING

5. ABDOMINAL EXERCISE

 This exercise will improve your circulation and help to reduce swelling.  It also helps the veins return blood from the lower legs and minimize varicosities.

 Sitting with your legs straight, rotate your feet at the ankles in one direction 4 times; then repeat in opposite direction. Gravity will help reduce swelling if you raise your feet a little above your knees. Practice 5 times each direction with each ankle daily.

 Legs lifts tone the thigh muscles and hips.

 Lie on the left side and keep your shoulders, hips and knees straight in a line. For support, use your left arm to support your head. Place the right hand in front of your baby, palm down. Raise your right leg as high as you can and bring it back down to rest. Try 10 reps and then switch to the other side.  Slowly take a deep breath, expand the abdomen  Exhale slowly while pulling the abdomen in until the muscles are completely contracted  Relax a few seconds and repeat the exercise

 To strengthen the abdominal muscle during pregnancy, therefore, may help prevent constipation  To contribute effective second-stage pushing during labor.