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antepartal

Exercises

These are exercises during pregnancy


that promotes comfort, facilitate labor
and delivery.
 Purposes:
1.Allows ready stretching of the
perineal muscles and strengthen
muscle so that they will revert
to their normal condition and
function quickly and efficiently
following childbirth.
2.
3.Prevent circulatory stasis in the
lower extremities.
4.
5.Promotes good posture, tone and
strengthen muscles in the
stressed areas (back, abdomen,
pelvis) during pregnancy stage.
6.
7.Helps mother cope up through
hard work of labor.
 Guidelines:
1.Never exercise to the point
of fatigue.
2.Always rise from the floor
slowly.

R: To prevent
orthostatic hypotension.
3.To rise from the floor, roll
over to the side first then
push up.

R: To avoid strain on
the abdominal muscles
or round ligaments.
4.Never point the toes
(extend the heel instead)

R: To prevent leg
cramps when doing leg
exercises.
5.Do not attempt exercises that
hyperextend the lower
back.

R: To prevent muscle strain.

6.Do not hold your breath while


exercising.

R: This increases the
Intra-abdominal and
intrauterine pressure.


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.

R: To strengthen the back


muscles and help you walk


comfortably throughout the
pregnancy.
Wall-push away
 Stand a couple feet
away from a wall, with your
hands in front of your
shoulder. Place hands on the
wall and lean forward. Bend
your elbows as your body lean
into wall. Keep heels flat on
the floor. Slowly push away
from the floor, and straighten.
Push away 20 times. Repeat
ten times.

R: Improves the circulation on


your legs, which could make


you more comfortable later in
pregnancy.
Taylor sitting

 Sit on the floor, put


your feet together (1 leg in
front of the other) locked
inward towards the
perineum and gently push
knees with hands downward
towards the floor until she
feels her perineum stretch.

R: To strengthen and stretch


inner thigh muscles. To relax
and tone up buttocks,
muscles, pelvic floor, and
uterus.
Rib cage lifting


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

 Keeping your back


straight, cross legged on
the floor. Take hold of your
left wrist your right hand
vice versa, in front of your
chest.

R: To strengthen muscles

that supports the growing


breast.
Shoulder
circling
 This is performed
either standing or sitting.
Keep back, head and neck
straight throughout the
exercise and allow arms to
hang loosely on the side.
Slowly rotate the shoulder
up and back in circular
motion. Inhale as shoulder
is rotated and exhale as the
circle is completed.

R: Help strengthen back


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.

R: Helps to strengthen your


abdominal muscles and to


relieve back stress.
Knee-bending


Deep knee-bending
using a chair for
stabilization. With feet
slightly apart, inhale when
bending. Exhale when
standing.

R: Helps to stretch the


muscle of the pelvic floor.


squatting
 Squat down with
your feet turned out
slightly. Your heels should
be flat on the floor and
your back straight. Press
your elbows against your
thighs to stretch your
thigh muscles. Stay in this
position as long as it is
comfortable.

R: Help to stretch the


muscle of the pelvic floor.


Calf stretching


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.

R: To strengthen pelvic and


vaginal muscles and help


ease delivery.
Feet up, down, and roundabout

 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: To promote the blood


circulation in your legs and


avoid cramps.

Knee pressing

 Lie on your back as


before. Bring your knees
close to your chest,
applying slight pressure
then relax.

R: To strengthen the thigh


muscles for delivery.


Head and toe
raising

 Lie on your back as


before. Raise head and
toes at the same time,
then, relax.

R: T o strengthen your

tummy muscles for


delivery.
Kegel’s exercise

Practice this
exercise by slopping in the
middle of urinating. After
you feel which muscles to
use, do it often. Make this
exercise part of your
lifestyle. Keeping these
muscles in good condition
will prevent many
problems as you age.

R: To strengthen and


improve blood supply and
elasticity of the perineal
muscles.
Step up
Start by standing with your feet
a little less than shoulder width
apart, about a foot in front of a
step which is approximately 12-
18 inches high. Allow your arms
to hang comfortably down by
your sides. Keep your back
straight and step up with your
left leg. With a steady and
controlled motion slowly pull
yourself up onto the bench
using only your left leg. Step
down off the step with your
right foot first and then the left
foot and return to the starting
position. Repeat this action

R: to strengthen your thighs,


hip flexors, hamstrings and


gluteal muscles

Neck rotation
Stand or sit in a relaxed

position, with your eyes


closed. Gently roll your
head around, making a
full circle. Try and keep
your shoulder stable and
move only your head.
Repeat times one way,
then repeat in the
opposite direction

R: To strengthen and relax


the neck muscles


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