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8 Prenatal Exercises

This document provides instructions for perinatal exercises including abdominal and pelvic floor exercises. It recommends starting with gentle stretching and warm up before exercises. Exercises should be done slowly and with rest periods. Specific low impact exercises described include tailor sitting to stretch thighs and pelvis, squats to stretch pelvic floor muscles, Kegel exercises to strengthen pelvic floor muscles, abdominal contractions to strengthen core, and pelvic rocking to relieve back pain.

Uploaded by

Jeane Rose Purazo
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141 views12 pages

8 Prenatal Exercises

This document provides instructions for perinatal exercises including abdominal and pelvic floor exercises. It recommends starting with gentle stretching and warm up before exercises. Exercises should be done slowly and with rest periods. Specific low impact exercises described include tailor sitting to stretch thighs and pelvis, squats to stretch pelvic floor muscles, Kegel exercises to strengthen pelvic floor muscles, abdominal contractions to strengthen core, and pelvic rocking to relieve back pain.

Uploaded by

Jeane Rose Purazo
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPT, PDF, TXT or read online on Scribd
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Perinatal Exercises

1. Always let breath flow freely. Let abdomen


and ribcage expand and compress naturally
as you inhale and exhale.
2. Warm up with gentle stretching before
exercise program - increase bloodflow to
muscles and loosen them up.
3. When you finish, take time to relax fully; lie
in comfortable position on floor for 10
minutes with eyes closed; let breathing
slow down.
4. As strength improves, add one repetition of
each exercise until you’re upto 10; also, try
holding positions from 3 to 5 counts.
5. Do each exercise slowly and thoroughly.
Allow rest between each exercise.
6. Avoid extreme motions like deep lunges or
twisting movements.
7. Avoid lying flat on your back for prolonged
periods; it may become uncomfortable and
the position allows less blood flow to the
uterus. Lying on your side increases blood
flow.
8. Think of opportunities for exercises during
day; Kegel’s while standing in line at
grocery store, squatting while peeling
potatoes, talking on the phone, watching
television, etc.
PERINEAL AND ABDOMINAL
EXERCISES

1. Tailor Sitting

 Strengthens the thighs and stretches


perineal muscles to make them more
supple.

 This is a good position to use to watch


television, read, or talk to friends

 At least 15 minutes every day


The tailor sitting position stretches
the muscles in your thighs and
pelvis. It also improves your
posture, keeps your pelvic joints
flexible and increases blood flow to
your lower body.
To practice tailor sitting, sit on the
floor with your back straight. Bring
the bottoms of your feet together,
pull your heels toward your groin
and gently drop your knees. You'll
feel a stretch in your inner thighs.
Try tailor sitting anytime you're able
to sit on the floor.
If it's difficult to sit in this position,
use a wall to support your back or
place cushions under each thigh.
Remember to keep your back
straight.
2. Squatting

 Helps to stretch the muscles


of the pelvic floor

 Woman should also practice


this position for about 15
minutes a day.
Squatting
Stand with your feet about
shoulder-width apart.
Slowly lower into a squat position,
keeping your back straight and your
heels flat on the floor. If your heels
start to come up, widen your stance.
Hold the squat for 10 to 30
seconds, resting your hands on your
knees.
Slowly stand back up, pushing up
from your knees with your arms.
Repeat five times.
3. Pelvic Floor Contractions (Kegel
Exercises)
 Can tighten the muscles of the perineum

 This perineal muscle-strengthening


exercises will be helpful in the postpartum
period to reduce pain and promote
perineal healing.

 They have long-term effects of increasing


sexual responsiveness and helping prevent
stress incontinence.
4. Abdominal Muscle Contractions

 Help strengthen the abdominal


muscles during pregnancy and
therefore may help prevent
constipation as well as help
restore abdominal tone after
pregnancy.
5. Pelvic Rocking

 helps relieve backache


during pregnancy and early
labor by making the lumbar
spine more flexible.

 The woman hollows her back


and then arches it (for 1
minute).

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