MAINTAIN FITNESS AND EXERCISE

Regular exercise can have many beneficial effects for the expectant mother. These benefits range from improved posture, decreased physical discomforts, and reduced fatigue. Furthermore, exercise has shown to shown to possibly prevent gestational diabetes (diabetes developed during pregnancy), lowers stress, and increases stamina for labor. Although exercise provides many positive advantages, the level of intensity must be adjusted according to the expectants mother’s level of activity prior to pregnancy. The general rule of thumb is that low impact aerobics are encourages rather than high impact. The American College of Obstetrics and Gynecology recommend 30 minutes per day.

Exercises: Services

STRETCHING EXERCISES

Stretching exercises allow the muscles to be limber and warm which can in turn help allow the pregnant woman feel more relaxed.

Neck rotations
Shoulder rotations
Swim
Thigh Shift
Leg Shake
Ankle Rotation

KEGEL EXERCISES

Kegel exercises strengthen the muscles supporting the bladder, uterus, and bowels. This would enable to woman to practice relaxing and controlling these muscles in preparation for labor and birth. Kegel exercises are also useful during the postpartum period as it promotes perineal tissue healing, strengthens the pelvic floor muscles, and increases urinary control. (recommended 5 sets a day).

Instructions:

First, find the muscles you use to stop urinating. Squeeze these muscles for 3 seconds and then relax for 3 seconds [Note! Your stomach and thigh muscles should not tighten while doing this]
1 second should be added each week until a maximum of 10 seconds straight
This exercise should be repeated 10-15 times per session and the pregnant woman would ideally complete 3 session a day,

Warning: These exercises should not be completed during actual urination since it could damage the woman’s bladder.

TAILOR EXERCISES

Tailor exercises deals with strengthening the pelvic, hip and thigh muscles. By strengthening these muscle groups, this may allow the woman to experience less lower back pain during pregnancy.

Tailor Press
- Instructions: First sit on the floor with the knees bent and ankles crossed. After that, lean slightly forward while keeping the back both straight and relaxed. [Note: use this position whenever possible]
Tailor Press
- Instructions: First, sit on the floor with the knees bent and the bottom of the feet placed together. After that, grasp your ankles and pull the feet toward the body slowly. Then, you should place your hands under your knees and inhale. As you press your knees down against your hands, press your hands up against your knees. Hold this counter-pressure for 5 counts.