Introduction

 Exercises are beneficial for health of a

pregnant women
 It reduces the complications
 Improves cardio vascular fitness, limit
weight gain, improve mental status and
speeds up postnatal recovery
Tips
 Consult the prenatal care provider before
beginning exercises
 Drink fluids before, during and after
exercise
 Start slowly
 Choose low intensity activities
 Exercise regularly at least 3 times a week
 Exercise Purpose Position Movement
technique
Diaphragmatic •To improve oxygen Sitting and •Breath in, abdomen
breathing exchange and place hands on and ribs should
expansion of lungs abdomen expand outward
•To improve blood •Breath out through
circulation partially separated
lips, pull the
abdomen in
Costal To increase Sitting. Place Breath in, at same
breathing ventilation to the hands on the time push out the
lower lobes of the sides where hands away from
lung the palm can the ribs and wise
feel the ribs versa

Kegel exercise To strengthen the Sitting, •Contract the pelvic

pelvic floor muscles standing or floor muscles as to
which prevents the lying down stop urine flow for
urine leakage 3 sec. and then
relax
•Breath normally
•5 – 10 repetitions
Pelvic rocking •To strengthen the •Lie on the floor •Contract abdominal
/ pelvic tilting abdomen and back on the back muscles and inhale
muscles •Knees should •Count for 5 and
•Relieves the pressure bent and feet exhale
on bladder should be flat •Repeat 5 times
•Improves the on ground •Place the hand under
digestive process the back and rock the
pelvis
•Repeat for 5 times
Bridging To reduce discomfort Lie on back, Lift hip off the floor
from decreased knees bent and and come back to
intestinal mobility feet on the floor original position

Quadriped •To reduce back aches Hand and knees •Tighten the
arm / Leg •To strengthen the straight abdominal muscle
rises arm muscles •Rise on arm and
opposite leg away
from you
•Hold for 5 sec.
•Lower the arm and
leg and do the
alternate side
Wall side To reduce back aches, •Stand with back, •Keep the head
swelling and shoulders and against the wall,
constipation head against a slide down, lowering
wall the buttocks towards
•Look straight the floor until the
thighs are parallel to
the floor
•Hold for 10 sec and
slide back
Arm slides on To strengthen arm Stand against the Slide the arms
wall muscles wall with elbows upward keeping the
and wrist against elbows and wrist
the wall against the wall

Heel raises To reduce back ache Stand behind a Raise your body up
and swelling chair on toes and hold it
for 5sec
Thoraxic To strengthen arms Sit on a chair, •Arch back ward and
extension and back clasp both arms look up the ceiling
behind the head •Repeat 10 times

Cobblers Releases and stretches •Sit erect against •Press the knees
pose the pelvic muscles and the wall down and away from
ligaments •Soles of the feet each other
should touch the •Hold for 10 sec
floor
Benefits of exercises
 Promotes awareness of good posture
 Relaxes the body
 Prepares the body for labor by
strengthening all the muscles
 Prepares the mother to understand the
importance of postnatal exercises