Antenatal Exercises: Difference between revisions
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* rest the head on ball and let the elbows expand and open your chest. | * 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. | * it can be repeated 3 to 5 times during the workout. | ||
=== piriformis stretch === | === piriformis stretch === | ||
[[File:Piriformis ms st.jpg|frame|270x270px|center]] | |||
* sit on the chair with neutral pelvis. | * sit on the chair with neutral pelvis. | ||
* now keep your foot over the opposite knee and bend forward from the hips keeping your pelvis neutral until you feel the stretch. | * now keep your foot over the opposite knee and bend forward from the hips keeping your pelvis neutral until you feel the stretch. | ||
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* repeat for the other side as well. | * repeat for the other side as well. | ||
* do 3 to 5 sets. | * do 3 to 5 sets. | ||
=== Hamstring stretch === | === Hamstring stretch === | ||
[[File:Unilateral hamstring,adductor and trunk stretch 1.jpg|thumb|center]] | |||
* shortening of hamstring can cause back pain and pelvic misalignment. | * shortening of hamstring can cause back pain and pelvic misalignment. | ||
* this stretch can be performed in various positions and bilaterally or unilaterally. | * this stretch can be performed in various positions and bilaterally or unilaterally. | ||
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=== Calf stretch === | === Calf stretch === | ||
[[File:TA strtech.jpg|center|frame]] | |||
* place rolled towel,mat or foam roller on the floor | * place rolled towel,mat or foam roller on the floor | ||
* place ball of foot on the towel,mat or roller and heel on the floor.keep the leg straight.hold this position for 20-30 seconds. | * place ball of foot on the towel,mat or roller and heel on the floor.keep the leg straight.hold this position for 20-30 seconds. | ||
* repeat on the other side and perform 3-5 sets on each side. | * repeat on the other side and perform 3-5 sets on each side. | ||
Revision as of 10:52, 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]
- sit on the chair with neutral pelvis.
- now keep your foot over the opposite knee and bend forward from the hips keeping your pelvis neutral until you feel the stretch.
- hold it for 20-30 seconds.
- repeat for the other side as well.
- do 3 to 5 sets.
Hamstring stretch[edit | edit source]
- shortening of hamstring can cause back pain and pelvic misalignment.
- this stretch can be performed in various positions and bilaterally or unilaterally.
- sit in long sitting position,flex one knee and try to reach your extended leg as much as you can.
- hold it for 20-30 seconds and repeat it for 3-5 times on each side.
- during first trimester supine lying hamstring stretch can also be done.
Calf stretch[edit | edit source]
- place rolled towel,mat or foam roller on the floor
- place ball of foot on the towel,mat or roller and heel on the floor.keep the leg straight.hold this position for 20-30 seconds.
- repeat on the other side and perform 3-5 sets on each side.
