Exercises During Pregnancy
Goal of Performing Prenatal Exercises: To strengthen the muscle that will be used in labor and delivery.
squatting
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.
Tailor-sitting
- 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:
- Chest pain
- Dizziness
- Headache
- Decreased fetal movement
- Signs of labor
Squatting and tailor sitting
- Strengthen perineal muscle
- Increase perineal circulation
- Make more pelvic joints pliable
Pelvic Rock
- Maintains good posture
- Relieves abdominal pressure and low backaches
- Strengthen abdominal muscles following delivery
modified knee-chest position
Modified knee-chest position
- Relieves pelvic pressure and cramps in thighs or buttocks
- Relieves discomfort from hemorrhoids
Shoulder circling
- Strengthens muscles of the chest
Walking
shoulder circling
- Best exercise
- Promotes circulation
Kegel’s
- 10 seconds contraction, 10 seconds relaxation (30 times a day)
- Relieves congestion and discomfort in pelvic region
- Tones up pelvic floor muscles
images from pregnancy.gemzies.com, medindia.net, moondragon.org, albertrotella.robopeoples.com, pregnancyatoz.com
Daisy Jane Antipuesto RN MN
Currently a Nursing Local Board Examination Reviewer. Subjects handled are Pediatric, Obstetric and Psychiatric Nursing. Previous work experiences include: Clinical instructor/lecturer, clinical coordinator (Level II), caregiver instructor/lecturer, NC2 examination reviewer and staff/clinic nurse. Areas of specialization: Emergency room, Orthopedic Ward and Delivery Room. Also an IELTS passer.
