Antenatal Exercises: Difference between revisions
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== Cardio == | == Cardio == | ||
[[File:Aquatic | [[File:Aquatic ex.jpg|center|frame|400x400px]] | ||
* | * Intensity of the workout is decided by prepregnancy fitness level. | ||
* Walking,swimming,hiking,aquatic exercises and other aerobic exercises can be exercise of one's interest. | |||
* So if walking is the only cardio workout, 20-30 minutes for 3-4 times a week can be practiced safely. | |||
=== Stretching exercises === | |||
# Pectoral stretch | |||
[[File:Ut stretch.jpg|center|frame]] | |||
* This exercise helps in the opening of chest. | |||
* Nudge the ball in the corner or near the wall. | |||
* sit in the comfortable position keeping the back on ball. | |||
* keep your hands by the side or clasp it behind your head. | |||
* rest the head on ball and let the elbows expand and open your chest. | |||
* it can be repeated 3 to 5 times during the workout. | |||
=== piriformis stretch === | |||
[[File:BRIDGING.jpg|frame|Bridging during pregnancy|158x158px]] | [[File:BRIDGING.jpg|frame|Bridging during pregnancy|158x158px]] | ||
[[File: | [[File:Piriformis stretch 1.jpg|center|frame|268x268px]] | ||
[[File:Unilateral Hams and trunk stretch.jpg|frame]] | [[File:Unilateral Hams and trunk stretch.jpg|frame]] | ||
Revision as of 09:35, 23 September 2020
Antenatal Exercises during First Trimester[edit | edit source]
Antenatal exercises aims at improving physical and psychological well-being of an expected mother for labor and preventing pregnancy induced pathologies by various physical means.It generally includes low impact aerobic exercises and stretching exercises
Guidelines for Physical Activity during Pregnancy
Advantages of Antenatal Exercises[edit | edit source]
- Reduces morning sickness.
- Reduces insomnia,anxiety and stress.
- Reduction of other pregnancy related complaints.for eg; fatigue,leg cramps and edema of extremities etc.
- Prevents inadequate fat accumulation during pregnancy.
- Improves muscle strength.
- Improves core stability.
- Maintains muscle length and flexibility.
- Improves glycemic control.
- Improves posture.
- Enhances relaxation.
- Prepares for physical demands of labour.
Contraindications for exercises during pregnancy.[edit | edit source]
Precautions[edit | edit source]
- Avoid supine lying more than 5 minutes after 3 months of gestation.
- don't hold breath(valsalva's maneuver).
- don't change positions quickly.
- drink before,during and after workouts.
- follow proper warm up and cool down process.
- ensure bladder emptying before workouts.
- avoid exercises which demands higher balancing and different groups of muscles.
When to seek medical care?[edit | edit source]
- excessively shortness of breath
- chest pain or palpitations
- dizziness
- vaginal bleeding
- abdominal pain
- reduced fetal movement
- painful uterine contractions(or prolonged uterine contractions)
Let's take a glance at the various form of exercises which can be performed![edit | edit source]
Cardio[edit | edit source]
- Intensity of the workout is decided by prepregnancy fitness level.
- Walking,swimming,hiking,aquatic exercises and other aerobic exercises can be exercise of one's interest.
- So if walking is the only cardio workout, 20-30 minutes for 3-4 times a week can be practiced safely.
Stretching exercises[edit | edit source]
- Pectoral stretch
- This exercise helps in the opening of chest.
- Nudge the ball in the corner or near the wall.
- sit in the comfortable position keeping the back on ball.
- keep your hands by the side or clasp it behind your head.
- rest the head on ball and let the elbows expand and open your chest.
- it can be repeated 3 to 5 times during the workout.
piriformis stretch[edit | edit source]
Bridging during pregnancy
