Antenatal exercise

Antenatal exercises aim at improving the physical and psychological well-being of an expected mother for labor and preventing pregnancy-induced pathologies by various physical means. It generally includes low impact aerobic exercises and stretching exercises.

1. ANTENATAL EXERCISE

2. The Benefits Of Antenatal Exercises 2

3. Benefits continue……….. 3

4. 4 Hold your head up straight with your chin in. Do not tilt your head forward, backward, down or sideways. Make sure your ear lobes are in line with the middle of your shoulders. Keep your  shoulder  blades back and your chest forward. Keep your  knees  straight, but not locked. Stretch the top of your head toward the ceiling. Pull your  stomach  in and up (as much as possible!). Do not tilt your pelvis forward or backward. Keep your buttocks tucked in. Point your feet in the same direction, with your weight balanced evenly on both feet. The arches of your feet should be supported with low-heeled (but not flat) shoes to prevent stress on your back. Avoid standing in the same position for a long time. STANDING POSTURE

5. SITTING POSTURE 5 Sit up with your back straight and your shoulders back. Your buttocks should touch the back of your chair.legs slightly apart, feet flat on the floor Sit with a back support (such as a small, rolled-up towel or a lumbar roll) at the curve of your back. Pregnancy pillows are sold at many retailers.

6. LIFTING 6

7. LYING 7 pregnant women lie on their left side in the third trimester to allow for the best blood flow to the  fetus , uterus and  kidneys . Because your  liver  is on the right side of your body, lying on the left side also helps keep the uterus from pressing on that large organ . a pillow should be under your head, but not your shoulders, and should be a thickness that allows your head to be in a normal position to avoid straining your back. put a pillow between your legs for support. Use your pillows to discover a comfortable sleeping position.

8. Special exercise 8

9. Walking: Walking is a good cardiovascular exercise and is one of the best exercises for pregnant women as this does not put much pressure on knees and ankles. You can walk all through nine months and it fits into your schedule easily.   9

10. Swimming: . It concentrates on large muscle groups like arms and legs and is a good cardio exercise. It also makes pregnant women feel weightless even with the added extra weight. 10

11. Yoga: With all those postures and stretching, yoga helps you to maintain muscle tone and makes your body flexible. However , keep in mind not to overdo stretching and don’t hold the postures for longer duration as it is not healthy. 11

12. Abdominal exercise Transverse exercise 12

13. PELVIC TILTING/PELVIC ROCKING 13 Stand with your back against a sturdy wall with your knees slightly bent. Maintain the natural curvature in your spine. Take a deep breath in and move your pelvis towards the wall. Your lower back will touch the wall. Exhale and return to neutral position. Then, gently rock the top of your hips forward. This will allow your back to arch. Return to the starting position and repeat the rocking motion 8 to 10 times.

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15. Benefits Improved bladder control - Reduced risk of faecal incontinence Strengthening pelvic organ support How to do Get comfortable: At first, you may find a comfortable position, lying down, standing, or even while sitting. Squeeze the pelvic floor muscles, relax, and repeat• Long hold. Squeeze your pelvic floor muscles and hold for 10 seconds. Then relax for a few seconds and repeat. You can try to do this 10 times in a row 15

16. Pelvic floor exercise Stand with legs apart hold the handle of cot or chair with both hands Try to sit and stand It is done in last trimester 16

17. NECK EXERCISES 17

18. SHOULDER ROTATION Rotate the shoulder frond and back Each side done 10 times 18

19. Circulatory exercise Foot and leg exercise Mother is in semi – sitting position and the legs are to be supported. Bending and stretching of ankles is done .After this mother is told to circle both feet in clockwise and anti clockwise direction .This exercise can be repeated often. 19

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21. Breathing exercise 21 Mother is made lie in semi – sitting position with knees bent and feet flat on the floor.

22. ✋ 👆👉 warm up and cooldown after every exercise session I f women feels faint or dizzy, slowdown or stop exercising Drink plenty of water before, during, and after your workout . Avoid becoming overheated, especially in the first trimester . Maintain a good posture Avoid standing still or lying flat on your back as much as possible. When you lie on your back, your  uterus  presses on a large vein that returns blood to the heart. Standing motionless can cause blood to pool in your legs and feet. These positions may cause your blood pressure to decrease for a short time Wear well fitted and supportive bra 22 Points to be taken care for during exersise

23. Warning signs to stop exercise - Vaginal bleeding Dizziness or feeling faint Increased shortness of breath Chest pain Head ache Muscle weakness Calf pain or swelling Uterine contractions Decreased fetal movement Fluid leaking from the vagina

24. Any doubts

25. Thank you