Exercises During Pregnancy
Goal of Performing Prenatal Exercises: To strengthen the muscle that will be used in labor and delivery.
Guidelines in Performing Exercises during pregnancy:
- Exercise should be done in moderation. Recommend that moderate exercise should be done 30 or more minutes daily.
- The pregnant woman should avoid strenuous activity or intensifying training.
- Exercises where there is a risk of falling or abdominal trauma should be avoided.
- Pre-natal exercises should NOT be done during a hot or humid weather.
- All exercises in supine position after the first trimester of pregnancy should not be done by the pregnant woman as this position increases the risk of supine hypotensive syndrome.
- Should be individualized. Meaning the exercises recommended for each pregnant woman should be according to ones age, physical condition, customary amount of exercise and the stage of pregnancy.
- Adequate fluid intake before and after exercise should be practiced by the pregnant woman.
- Exercises that cause fatigue should be stopped.
- It is important to follow the health care provider’s advice about taking the pulse rate during the exercise and keeping it within a certain range.
- The pregnant woman should stop the exercise and seek medical advice if she experiences the following:
Squatting and tailor sitting
- Strengthen perineal muscle
- Increase perineal circulation
- Make more pelvic joints pliable
- Maintains good posture
- Relieves abdominal pressure and low backaches
- Strengthen abdominal muscles following delivery
Modified knee-chest position
- Relieves pelvic pressure and cramps in thighs or buttocks
- Relieves discomfort from hemorrhoids
- Strengthens muscles of the chest
- Best exercise
- Promotes circulation
- 10 seconds contraction, 10 seconds relaxation (30 times a day)
- Relieves congestion and discomfort in pelvic region
- Tones up pelvic floor muscles
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