ANTEPARTAL EXERCISES

These are exercises during pregnancy that promotes comfort, facilitate labor and delivery.

Purposes:1. Allows ready stretching of the perineal

muscles and strengthen muscle so that they will revert to their normal condition and function quickly and efficiently following childbirth.

2. Prevent circulatory stasis in the lower extremities.

3. Promotes good posture, tone and strengthen muscles in the stressed areas (back, abdomen, pelvis) during pregnancy stage.

4. Helps mother cope up through hard work of labor.

Guidelines:1. Never exercise to the point of fatigue.2. Always rise from the floor slowly. R: To prevent orthostatic

hypotension.3. To rise from the floor, roll over to the

side first then push up. R: To avoid strain on the abdominal muscles or round ligaments.

4. Never point the toes (extend the heel instead)

R: To prevent leg cramps when doing leg exercises.

5. Do not attempt exercises that hyperextend the lower back. R: To prevent muscle strain.

6. Do not hold your breath while exercising. R: This increases the Intra-abdominal and intrauterine pressure.

7. Do not practice 2nd stage pushing. R: Pushing increases

Intrauterine pressure and could rupture membranes.

8. During second and third trimesters, avoid exercises that involve lying

flat on your back as this decreases blood flow to your womb.

9. Stop exercises immediately if you experiences symptoms such as:

chest pain, vaginal bleeding or uterine contraction,

or if your membrane rupture, blurred vision, dizziness, fainting, irregular heart beats, increase swelling in your hand, feet and

ankles, and Sudden change in body temperature.

Equipments:

Mattress

Pillows

Chair

HIP ROCKStand with feet

slightly apart. Put hands below your tummy and another on your lower back. Breathe in and lift tummy. At the same time, push buttocks towards the floor and then back to the normal position. Your hip bones should rock forward and backward.

R: To strengthen the back muscles and help you walk comfortably throughout the pregnancy.

WALL-PUSH AWAY

Stand a couple feet away from a wall, with your hands in front of your shoulder. Place hands on the wall and lean forward. Bend your elbows as your body lean into wall. Keep heels flat on the floor. Slowly push away from the floor, and straighten. Push away 20 times. Repeat ten times.

R: Improves the circulation on your legs, which could make you more comfortable later in pregnancy.

TAYLOR SITTING

Sit on the floor, put your feet together (1 leg in front of the other) locked inward towards the perineum and gently push knees with hands downward towards the floor until she feels her perineum stretch.

R: To strengthen and stretch inner thigh muscles. To relax and tone up buttocks, muscles, pelvic floor, and uterus.

RIB CAGE LIFTING

Taylor Sitting Position. While inhaling place right arm extending with elbows slightly flexed above the head with arms extended. Exhale again and return to sharing position.

R: To strengthen back muscle.

BREAST MUSCLE TIGHTENING

Keeping your back straight, cross legged on the floor. Take hold of your left wrist your right hand vice versa, in front of your chest.

R: To strengthen muscles that supports the growing breast.

SHOULDER CIRCLING

This is performed either standing or sitting. Keep back, head and neck straight throughout the exercise and allow arms to hang loosely on the side. Slowly rotate the shoulder up and back in circular motion. Inhale as shoulder is rotated and exhale as the circle is completed.

R: Help strengthen back muscles.

PELVIC TILT

Sitting: Sit on a chair or

stool, making sure your feet can rest on the floor. Rock your pelvis forward. Then pull in your stomach and rock back on your hips repeat, several times.

Cat Stretches:Tighten stomach

muscles and arch lower back toward the ceiling. Hold. Tighten buttocks, pelvic floor and back muscles and arch to produce hollow. Hold.

Lying:Lie supine

without pillow on head, arch lower back upward so that abdomen rises, then relax and repeat.

R: Helps to strengthen your abdominal muscles and to relieve back stress.

KNEE-BENDING

Deep knee-bending using a chair for stabilization. With feet slightly apart, inhale when bending. Exhale when standing.

R: Helps to stretch the muscle of the pelvic floor.

SQUATTING

Squat down with your feet turned out slightly. Your heels should be flat on the floor and your back straight. Press your elbows against your thighs to stretch your thigh muscles. Stay in this position as long as it is comfortable.

R: Help to stretch the muscle of the pelvic floor.

CALF STRETCHING

Stand with the fet slightly apart. Hands at the back of the chair for support. Inhale and slide foot or right leg side wards as far as posible without letting the heel leave the floor. Bend knee of the other leg, return to first position. Exhale and relax.

PELVIS SKILL MUSCLE TIGHTENING

Lie on your back with your knees slightly bent. Keep your feet together. Slip your hand under the hallow part of your back, press your spine against the floor with your abdominal muscles until your back is flat. Hold for 4-5 seconds. Relax and repeat 5-10 times.

R: To strengthen pelvic and vaginal muscles and help ease delivery.

FEET UP, DOWN, AND ROUNDABOUT

Lie supine on a small pillow. Lift 1 leg and turn your foot up and down, then roundabout in a clockwise, and then, counter clockwise direction. Repeat with the other leg.

R: To promote the blood circulation in your legs and avoid cramps.

Click icon to add picture

KNEE PRESSING

Lie on your back as before. Bring your knees close to your chest, applying slight pressure then relax.

R: To strengthen the thigh muscles for delivery.

HEAD AND TOE RAISING

Lie on your back as before. Raise head and toes at the same time, then, relax.

R: T o strengthen your tummy muscles for delivery.

KEGEL’S EXERCISE

Practice this exercise by slopping in the middle of urinating. After you feel which muscles to use, do it often. Make this exercise part of your lifestyle. Keeping these muscles in good condition will prevent many problems as you age.

R: To strengthen and improve blood supply and elasticity of the perineal muscles.

STEP UPStart by standing with your feet a little less than shoulder width apart, about a foot in front of a step which is approximately 12-18 inches high. Allow your arms to hang comfortably down by your sides. Keep your back straight and step up with your left leg. With a steady and controlled motion slowly pull yourself up onto the bench using only your left leg. Step down off the step with your right foot first and then the left foot and return to the starting position. Repeat this action

R: to strengthen your thighs, hip flexors, hamstrings and gluteal muscles

NECK ROTATION

Stand or sit in a relaxed position, with your eyes closed. Gently roll your head around, making a full circle. Try and keep your shoulder stable and move only your head. Repeat times one way, then repeat in the opposite direction

R: To strengthen and relax the neck muscles