KRV Healthcare & Physiotherapy Pvt. Ltd. ANTENATAL EXERCISES KRV Healthcare & Physiotherapy Pvt. Ltd.

What Pregnancy does to the body? It adds weight anterior placing pressure on spine and knees. Alters the posture making it more prone to flexion because of weight addition Alters LOG making it pass more anterior, increasing risk of falling.

BIOMECHANICS

Deep breathing exercises • Breathe in deeply through your nose. • Sigh out through your mouth. • Repeat 5 times. • Do this exercise 5 times a day Foot and ankle exercises • Keep your knees relaxed for both exercises. • Bend and stretch your ankles vigorously up and down for 30 seconds. • Circle both feet 10 times in each direction. • Repeat both of these exercises 5 times a day.

Pelvic floor exercises close up your anus as if you're trying to prevent a bowel movement at the same time, draw in your vagina as if you're gripping a tampon, and your urethra as if to stop the flow of urine at first, do this exercise quickly, tightening and releasing the muscles immediately then do it slowly, holding the contractions for as long as you can before you relax: try to count to 5 try to do three sets of eight squeezes every day: to help you remember, you could do a set at each meal Repeat 10*5 sets Pelvic tilt exercises stand with your shoulders and bottom against a wall keep your knees soft pull your tummy button towards your spine, so that your back flattens against the wall: count to 5 and release Repeat 10*5sets

Stomach-strengthening exercises start in a on all fours position with knees under hips, hands under shoulders, with fingers facing forward and abdominals lifted to keep your back straight pull in your stomach muscles and raise your back up towards the ceiling, curling the trunk and allowing your head to relax gently forward. Don't let your elbows lock hold for a few seconds then slowly return to the on all fours position take care not to hollow your back: it should always return to a straight/neutral position do this slowly and rhythmically 10 times, making your muscles work hard and moving your back carefully only move your back as far as you can comfortably Repeat three sets in a day Progression: Draw in the lower part of your stomach and squeeze your buttocks together. Raise one leg to straighten out the hip, with the knee at 90º, and the heel pointing towards the ceiling. From this position lift your heel towards the ceiling without arching your back.

Single leg raise: Lie on your back with your knees bent and feet flat on the bed. Draw in your pelvic floor and hold. Raise one leg to the table top position. Repeat 10*3 sets Bridging: Lie on your back with your knees bent and feet flat on the floor. Place a rolled-up towel between your knees. Draw in the lower part of your tummy and hold. Squeeze your buttocks together and tilt your pelvis up. Continue curling up the spine from the floor, raising vertebra by vertebra. Take a breath in and as you breathe out curl the spine back down vertebra by vertebra. Repeat 10*3 sets. Can also be done with a Swiss ball. (Note: Do not attempt after 20 weeks pregnant or during the first six weeks postnatal)

Band Exercises Lunges • Stand with one foot on middle of band. Grasp ends of band and loop around hands at chest level, keeping elbows bent. • Place other leg behind with knee slightly bent. • Keep trunk straight and bend front knee, lowering body downward. • Slowly return to upright position and repeat. 10*3 Squat • Stand on both legs. • Hold elastic in both hands, elbow straight. • Place elastic under feet. • Bend knees to 90 degrees. • Pull to add tension to elastic. • Straighten knees. • Slowly repeat. 10*3

Stretching Exercise Draw your chin in as if sliding a drawer closed, keeping your eyes level. Stop when you feel a gentle stretch at the back of the neck. Count to 5, repeat 5*3 sets Neck Stretch (Upper Trapezius) – Tip your head to side, taking ear toward shoulder, keep looking straight ahead. Stop when you feel a stretch along opposite side of neck. Count to 5, repeat 5*3 sets Neck Stretch (Levator Scapulae) – Turn your head to side then look down to the armpit on same side. Stop when you feel a stretch along opposite side of neck down to shoulder blade. Count to 5, repeat 5*3 sets

Calf Stretch – Stand with your feet hip width apart and take a step backward. Keep your hips pointing straight ahead and press the back heel down until you feel a stretch in the lower part of the back leg. Repeat with your back knee bent to stretch your lower calf. Count to 10, repeat 5*3 sets “Stop, Don’t Shoot” (Upper Back Stretch) – Sit with arms in a “stop sign” position. In order to feel a stretch between the shoulder blades and into the upper back, think of squeezing your shoulder blades together as your elbows moves gently backward and you lift your breastbone slightly. Count to 10, repeat 5*3 sets Note: 1. Make sure that the total exercise regime do not extend beyond 30 mins. 2. Hold time for the mentioned exercises not to be increased, as it can cause Hypertension in pregnant lady. 3. The 2nd trimester is considered to be the most favorable for performing exercises. 4. Limitations have to be observed in 1st trimester and 3rd trimester, requiring to tailor the program to individual needs

Buttock Stretch – Keep your back straight and lean forward from the hips, gently pressing down on the crossed knee. You should feel stretch in buttock of bent leg. Count to 10, repeat 5*3 sets Hamstring Stretch – Turn your body towards the foot of your straight leg. Keep your body in line with the straight leg. Bend from the hips to lower your chest towards your leg. You should feel a stretch at the back of the thigh. Count to 10, repeat 5*3 sets Spine Stretch – “S” Turn your body away from the straight leg. Reach out to touch your fingers to your toes or mid-shin. Increase the stretch by reaching your other arm overhead. You should feel a stretch though the side of your body and upper back as well as the back of your thigh. Count to 10, repeat 5*3 sets

Do’s Hydrate yourself before, during and after exercises Use incliners to take pressure off the spine. Do not maintain a posture for more than 5-10 minutes, the mantra is, ‘keep moving’. Seat belt.

Bending: Try to have work surfaces at waist height Bending: Try to have work surfaces at waist height. Don’t stoop over low surfaces. Kneel or squat instead of bending for low-level jobs such as gardening or bed making. Lifting & Carrying: When lifting keep your back straight and bend your knees and hips. Hold the load close to your body. When shifting a load, move your feet instead of twisting at the waist. Keep loads small. Use shopping trolleys, laundry trolleys and prams to assist you in carrying.

Standing: Stand and walk tall Standing: Stand and walk tall. Feel how your tummy pulls in and your bottom tucks under. Sitting: Choose a comfortable chair that supports head, back and legs. When sitting, try using a small cushion or rolled towel in the small of your back. Raise your feet so your knees are slightly higher than your hips.

Lying Down: Try lying on your side with a pillow under your tummy, top arm and leg. Getting Out of Bed To reduce strain on your back, pelvis and tummy, bend your knees and roll to one side. Then push up with your hands into sitting as you lower your legs over the edge of the bed.

Don’ts Don’t overstretch joints and muscles. Don't lie flat on your back, particularly after 16 weeks. Do not stoop forward. Do not lift heavy weights. Do not wear high heels. Don't take part in contact sports where there's a risk of being hit, such as kickboxing, judo or squash. Don't go scuba diving, because the baby has no protection against decompression sickness. Don’ts