Pregnancy is a very crucial time in a
woman's life. A females undergoes a lot of changes during pregnancy. Her body,
mind, thinking, posture, mood and what not changes. She becomes whole different
human being inside out. All mothers wants to deliver their babies normally,
without any surgery or complications. Though the task is not that easy, it can
be made so by following a good exercise regime along with good diet. Exercise
helps the body by preparing it to deliver the child normally. Exercises done
during pregnancy increase the mother's strength and flexibility for easy
delivery.
WHEN TO START EXERCISES
Exercises can be started after the fifth
month. No exercises should be done before this period. And exercises tend to
change with time and from person to person so better stay in contact with a
physiotherapist having enough knowledge about antenatal exercises. Usually the
exercises are done in three sittings. First sitting after five months, second
at the beginning of eighth month and third at the end of eighth or beginning of
ninth month.
EXERCISES DONE IN FIRST SITTING
1. Ankle toe movement: Just
lie down and move your ankles in upward and downward direction as well as
rotate it clockwise and anticlockwise 10 times each. This is done to avoid any
swelling in feet.
2. Kegel's exercise:
Lie down straight with your legs crossed. Put a cushion or towel roll between
your thighs and press it. Hold for 10 seconds and relax. This should be done 10
times at once. It strengthens the pelvic floor muscles.
3. Pelvic rolling: Lie
down straight with bith your knees bent. Now rotate your legs in right and
left. 10 times each side. Do not move your upper body.
4. Back press : Lie
down straight with knees bent. Put both your hands underneath your lower back
and press your hands with your back. Hold till 10 seconds and relax.
5. Shoulder rotation: Move
your shoulders in clockwise and anticlockwise direction 10 times each.
6. Shoulder shrugs: For
strengthening the muscles.
7. Breathing exercises: To
avoid any breathlessness.
Second and third sitting will be
discussed in further articles.
Need more advice or treatment? Many
health care experts at Antarnaad are always here to help you out. Antarnaad is
a growing network of experienced physiotherapists, dietitians, nutritionists,
fitness trainers and Yoga experts providing treatment for all the conditions.
For more information visit our website www.antarnaad.net or call our
Consultant: Mb: 9899700187
