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ANTENATAL EXERCISES
OBJECTIVES
• Introduction
• Purposes of antenatal exercises.
• Benefits of antenatal exercises.
• Types of antenatal exercises.
• Contra indications to exercises
• Nursing guidance for exercise
INTRODUCTION
pregnancy
AIM
PURPOSES
• Improve relaxation
✓Ankle rotation
• Sit on chair with your back against
seatback.
• Start with one ankle and turn foot
upward and downward for 10 times.
• Repeat the same at the other ankle.
• Repeat the ankle to draw inward and
outward circle
• Repeat the same at the other ankle.
• It help to reduce leg swelling and
varicose vein
5. FOOT AND LEG EXERCISES(contd-)
• These exercises should be performed
✓Calf stretching before getting up from resting, last thing
at night and several times during the
a.Stand with your feet slightly apart and
your hands on the back of chair (or) some
other objects that offers secure support.
Purpose:
Shoulder circling helps to strengthen the muscles of the upper back and
can be used to relieve upper back ache.
✓ Walking
Importance
• Sitting on a birthing ball is also great
exercise. It can strengthen your
stomach and back muscles, improve
your posture, and prepare body for
delivery.
• Sitting in an upright position can
also change your baby from a
posterior position to an anterior
position, which may also relieve
back pain.
Birthing ball safety tips
• Ball should be firm but have a little give, so can gently bounce or roll back
and forth while sitting.
• When it comes to ball size, go by according to height.
• According to Mayer:
Shorter women usually benefit from a 55 cm ball.
Medium size women from a 65 cm ball.
Tall women from a 75 cm ball.
SPECIAL EXERCISES
These Special
exercises mother
can accomplish
after consulting with
her obstetrician
1. Squats
Steps want them to descend in this direction.
1. Stand straight with your feet a little
wider than shoulder-width apart, toes When to avoid?
pointing out (45 degrees), shoulders If the baby is not in a head-down position,
pinched back, and chest forward. ... avoid performing squats. Squatting might
2. Inhale, push your hips out and push the baby’s bottom further down to
squat down, and keep your body the pelvis into an awkward position. If the
weight on your heels. ... 3. Hold this baby turns into an optimal position (i.e.,
pose for 2 seconds.
head-down), then you can start squatting
4. Exhale and get back up to the starting again.
position.
When to do?
When baby is not in optimal birth position
after 30 weeks gestation – Squats help
baby to descend deeper down into the
pelvis. So, if baby's feet or bottom
(breech position) are presenting we don't
2.Butterfly Steps
1.Sit on the
exercises floor with
your back
erect and legs straightened before you.
2.Now bend your knees and bring your feet
towards your pelvic bone. Join the soles of your
feet together and bring them as close to your
groin as you can.
3.Now hold your feet together with your knees
pointing to the opposite sides.
4.Slowly press your knees towards the floor as low
as you can. Do not do jerky movements and press
softly. If you cannot touch the floor, it is okay; and
go as low as you can.
5.Now, press your knees up and then do it again.
6.Do these little pulses for as long as you feel
comfortable. Stop the exercise if you start feeling
any pain or discomfort.
Why to do?
1.It eases tired legs during 4.It helps in initiating faster delivery during
pregnancy. 2.It opens up the Pelvic labour.
muscles which make standard 5.It also helps in enduring the pain during
delivery easy. labour.
3.It opens up the Thighs and Hips and
improves flexibility.
3.CAT &CAMEL
EXERCISES
4.BRIDGING EXERCISES
SAFETY RULES FOR EXERCISE DURING
PREGNANCY
1. Check with your health care provider first
2. Take in Extra Kilocalories
3. Steer clear of dangerous sports
4. Wear the right cloths
5. Warm up
6. Drink plenty of water
7. Don’t lie flat on your back
8. Keep moving
9. Don’t over do it
10.Don’t get overheated
11.Get up from the floor slowly
12. Cool down
13. Make it a habit
CONTRAINDICATIONS TO EXERCISE
• Pregnancy induced hypertension
• Preterm labour
• Incompetent cervix
• Placenta praevia
• Thyroid dysfunction
• Cardiac disease
• Vascular disease
References
• Miles c Benjamin “text book of obstetric and
gynaecology” 2nd edition page no:249-254.
• Dutta dc “text book of obstetric and gynaecology”3 rd