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Exercises
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 rock
Stand 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.
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
R: To strengthen muscles
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.
Deep knee-bending
using a chair for
stabilization. With feet
slightly apart, inhale when
bending. Exhale when
standing.
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.
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: T o strengthen your