Antenatal Exercises

Antenatal Exercises

Antenatal exercises aims at improving 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

Guidelines for Physical Activity during Pregnancy

Advantages of Antenatal Exercises

• Reduces morning sickness.
• Reduces insomnia,anxiety and stress.
• Reduction of other pregnancy related complaints.for eg; fatigue,leg cramps and edema of extremities etc.
• Prevents inadequate fat accumulation during pregnancy.
• Improves muscle strength.
• Improves core stability.
• Maintains muscle length and flexibility.
• Improves glycemic control.
• Improves posture.
• Enhances relaxation.
• Prepares for physical demands of labour.

Precautions

• Avoid supine lying more than 5 minutes after 3 months of gestation.
• don't hold breath(valsalva's maneuver).
• don't change positions quickly.
• drink before,during and after workouts.
• follow proper warm up and cool down process.
• ensure bladder emptying before workouts.
• avoid exercises which demands higher balancing and different groups of muscles.

When to seek medical care?

• excessively shortness of breath
• chest pain or palpitations
• dizziness
• vaginal bleeding
• abdominal pain
• reduced fetal movement
• painful uterine contractions(or prolonged uterine contractions)

Postural correction

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Bridging during pregnancy