Thursday, 13 June 2019

Prenatal / Antenatal Exercises for Pregnant Women

Antenatal Exercises During Pregnancy 

Regular exercise during pregnancy will help you get into shape for the hard work of labour and delivery. Your pelvic and abdominal muscles are the most important and toning them up will help support the growing baby and make childbirth easier. Purpose of antenatal exercise is preventing low back pain and enhancing physical and psychological preparation for delivery by joint stretching and muscle strengthening. Take it slowly and build gradually – if anything hurts unduly. –Consult your doctor. 

  • Sit cross – legged with pillows in the small of your back for support. Circle your head clockwise and then anti-clockwise, breathing deeply.
  • With your hands on your shoulders lean to one side then to the other. Feel the stretch down each side.  
  • With your shoulders relaxed life both arms above your head, stretch one arm to the ceiling then the other. Look up at your outstretched hand. 

  • For sleeping or Relaxing: Lie with a pillow to support your abdomen. Draw one knee up and rest it on the pillow. Your lower arm can support your head.  

  • For pelvis and thighs: Sit on the floor with your legs apart. Lean forward and place your hands in front of you. Curve your back and bounce gently. 
  • Lie on your back and your knees bent, the small of your back pressing into the floor. Bring the soles of your feet together let your knees fall outwards and bounce them gently. 

  • For thighs and pelvis: Stand with your feet slightly apart. Raise your arms in front. Slowly bend your knees and crouch as low as you can and squat. Use a chair for support if necessary.     
  • For spine and abdomen: Stand with your feet apart and arms by your sides, keep your feet still and twist gently first to the left and then to the right. Ease up if your lower back hurts. 

  • Meditation: Try to do meditation for at least 20 to 30 minutes every day to quiet your mind and make you feel peaceful and calm. Meditation helps you feel refreshed and balanced. You do it anytime during your pregnancy. Regular meditation can expressively improve how you deal with the challenges faced throughout the pregnancy.

  • Walking: Walking is always simple and effective. Brisk walking is safe exercise and helps to keep you stay healthy without affecting the strength of the ankles and knees. And also walking is very good for your heart. Try to walk at least half an hour a day either in the morning or evening. Early morning is the perfect time to go for a walk.

Benefits of antenatal exercises: 

  • Regular exercise during pregnancy can promotes muscle tone, strength and prepare you physically and mentally for the childbirth.
  • These exercises are helps to reduce backaches, constipation, sprains, bloating, and swelling.
  • You will feel more active and relaxed every time after exercise.
  • These exercises can help you relax from unnecessary nervousness and mood swings.
  • Works great to give you a good and restful sleep.

Guideline for Exercises:

  • Breathe gently and work gradually 
  • Work once or twice a day and repeat the positions according to your capability 
  • Don't stress yourself too much and Don't keep exercising if you feel dizzy or lightheaded. 


Note: These are the ante natal exercises what my doctor suggested for me. Consult your physician before starting, there might be any modifications to the exercise according to your physical conditions.

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