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| Exercising
in Pregnancy |
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Some
amount of moderate physical activity proves extremely beneficial
for most expectant mothers and their babies. As pregnancy advances,
you become heavier and heavier and feel less fit, but a good exercise
programme in your daily lifestyle can counteract the trend towards
decreasing fitness.
Advantages
Of Exercising
It certainly does a lot of good.
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Relieves
backaches by increasing muscle tone and strength. |
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Prevents
constipation and varicose veins. |
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Makes
childbirth a little quicker and easier by building your
endurance. |
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Leaves
you in a better physical shape in postpartum, as it burns
the calories. Breathing
and concentration exercises relax both the mind and body. |
Precautions
Always check with the doctor before embarking on your exercise
program.
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Exercising
in the first trimester should be with caution, especially,
if you had a previous
history of miscarriage. |
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Always
do them slowly, upto ten times
unless otherwise suggested. |
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Do
them rhythmically- never jerkily and relax for a few minutes
after completing each one. Never strain yourself. |
Avoid
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Sit
ups |
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Raising
both legs simultaneously while lying down, for either can
strain your abdominal
muscles and strain your back. |
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Getting
up straight from lying down position. Instead roll onto
your side, using
your arms to push you up. |
Immediately involving yourself into any activity, as soon as you
finish one activity. |
Some Exercises Suggested Are
1.Hip
Stretching:
Sit on the floor with your back straight, leaning
against a wall. Bring
your soles off the feet together and your heels as close as near
to the body, as possible. Now gently push the knees towards the
floor, if it is difficult, push one knee and then the next knee
or you can have a gentle swinging movement of the knees,
as you take it as close to the floor as possible. |
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2.Pelvic
Toning:
The Basic Position: Lying
on your back, knees bent, feet 12” apart with soles flat on the
floor, head and shoulders should be supported by cushions, your
arms flat on the side.
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Note:
This basic position should be only used up to the fourth
month. Thereafter exercising on the back is not recommended, as
the growing uterus puts excessive weight on major blood vessels.
Now do the kegel exercise. |
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Kegel
Exercises:
Is to tone the muscles in the vaginal and perineal (area round
the vaginal and anal opening) region and to strengthen them for
delivery and also to aid in recovery in the post partum period.
All pregnant women can perform this exercise and benefit from
it, at any time, at any place. |
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Method:
Firmly tense the muscles around the anus and vagina, withdrawing
it upwards. Hold as long as you can (8-10 seconds) then slowly
release the muscles and relax. Do at least 25 repetitions at different
times during the day.
After
the 4th month, this exercise should be done either in a sitting,
standing position or while urinating. |
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