Pre-natal exercise regimen

During pregnancy body requires a carefully designed exercise program. The physiologic changes occurring in the body are not permanent.

Benefits of exercise during pregnancy:

Improved posture and reduces postural discomfort
Relaxes back and relieves pain
Strengthening of pelvic floor muscles in preparation for labor and support for loosened joints
Improved blood circulation
Increased muscular flexibility
Increased aerobic endurance
Improves positive thinking

General Precautions:

Avoid activities that require precise balance and coordination. As pregnancy progresses, coordination might be altered by increasing weight, shifting center of gravity, and loosening of joints and ligaments.
Avoid rigorous bouncing movements and arching back.
Always let breath flow freely. Let abdomen and ribcage expand and compress naturally during inhalation and exhalation.
Do each exercise slowly and thoroughly. Allow rest between each exercise.

Exercises:

Side-Lying Position (Improves body muscular relaxation and blood circulation)

In order to help maximize blood flow to the uterus and placenta, lie on one side (left side is most recommended) 20 minutes a day. Listen to quiet music which will rejenuvate the mood.

Stand straight with weight in the center, feet about a foot apart, knees relaxed. Bend the hip sockets towards the body, on the inside, the bottom will automatically tilt back, now inhale. Hold and then exhale and squeeze the back hip muscles. Now gradually take the bottom of the pelvis forward and tilt slightly towards back. Release and return to starting position

Birth Squats (Improves body’s balancing ability)

Sit on a high chair; bring one foot onto the floor and lean on hands. Place other foot on the floor and adjust in a comfortable mode. Return to the normal sitting position. This exercise is not advisable if lady has problems with your knees

The lady can also hold a rod fixed at a wall at elbow level and holding it tightly, the lady should bend the knees and come in the position of half-squat. This improves balance.

Another Exercise to improve balance is the one in which the lady should sit in dog kneeling position with head looking straight and slightly upwards. Hold this position for 10 seconds and then relax.

Tailor Sitting

Sit with both the legs and thighs in abducted, open position and both feet align to each other on the bed or ground. As the lady gets into this position she feels a stretch on inner side of the thigh. Remain in this position for 10 seconds and then relax. Repeat this exercise atleast 5 times.

Wall Press Exercise

Stand straight infront of a wall and then gradually place both the hands on the wall and press the wall. Do not bend the elbows while pressing. Do this exercise 10 times and then relax. This improves the strength of shoulder girdle and also tones the abdominal muscles.

Rib flare

Try not to sit on low chairs. Avoid positions which bring ribs close to pelvis .eg. kneeling, sitting on bed with knees folded close to chest. Sit in an open area and try to breath in slowly and then exhale out with pursed lips (mouth is slightly open) and then relax. Repeat this activity for 20 breathing cycles.

Tips for back care and correct object lifting technique

Bend knees keeping back straight and tightening pelvic floor and abdominal muscles. Hold the object firmly and close to the body. Do not lift anything heavier than the weight of baby for the first 6 weeks.

A walking routine should include a brisk walk for 30 minutes a day. Keep posture straight, and swing both arms gently in rhythm. Wearing comfortable and supportive shoes. Warm up for at least 10 minutes before walking by performing leg stretches, arm swings, and neck rolls. Cool down for at least 10 minutes at the end of your walk by slowing the speed, relaxing arms; then stop and relax.

How much exercise should be done?

Daily: stretching, strengthening, Kegels, relaxation
Three times a week: low or non-impact aerobic activity, such as swimming or cycling, with appropriate warm-up and cool-down
Work up to 5 to 10 repetitions per day.
Hold each position or stretch for 20 to 30 seconds.
Do not stretch to extreme discomfort as joints are looser during pregnancy.
Do not exercise beyond the point of moderate perspiration.

Sustain each physical for 15 to 20 minutes as long as being able to talk comfortably and are not short of breath.

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