-IBIS-1.5.0-
rx
exercise
prenatal exercises
physical medicine

definition

prenatal exercises


neck rolls:
» tuck your chin down to your chest and slowly roll your head in one direction halfway around and then to the opposite direction halfway around; repeat and reverse; this is an excellent beginning to relaxation, and is best done sitting in the butterfly position

butterfly position: it is very important to open the inner thigh area and stretch out the muscles around the pelvic girdle that join the hips and legs » sit on a soft pad on the floor; straighten your back and place the feet together so that the soles are touching; allow the legs to fall apart and open; push slightly down toward the floor with your knees; try to touch the floor with your whole leg as you practice

cat stretch and doggy wag:
» move to the hands and knees position, keeping the back straight; keep the head slightly raised and arch the back, pulling the pelvis in and under; inhale; then exhale, drop the head and relax back into the original position; do this ten to fifteen times; then turn the head around to the side and look toward your bottom, stretching the bottom around to the side as well; repeat on the other side; do both sides ten times slowly, with breathing

squatting: this is important for strengthening the muscles needed for childbirth; be sure to do this frequently during your pregnancy
» while squatting, place the elbows inside the thighs and press outward to stretch and open the bottom; you may walk forward in this position five or ten steps if this feels comfortable to you

Kegel: this exercise is very important for the muscle tone of the birth canal and will help greatly in preparing it for the stretching and relaxation required during the delivery; it is also valuable for returning the pelvic muscles to proper tone and position after your baby is born
» practice by contracting and holding tightly the muscles that control urination, then relaxing them completely; do each contraction and relaxation phase for two seconds; repeat fifty or more times at least once a day, or break them up into ten repetitions five to ten times a day; this can be done sitting, standing and almost anywhere

relaxation: always remember to do focused relaxation at the end of every exercise session so that the full benefit of the exercises can sink in deeply and you can recharge fully; this is also helpful in balancing the emotional and physical changes you are experiencing
» lie in a comfortable position on your side; put pillows under your head and leg for support, and take some deep cleansing breaths; close your eyes and allow yourself to sink into complete relaxation; check your body for tension and, if you find some, inhale and release the tension with the exhalation; think calm peaceful thoughts for you and your baby

walking: this exercise is very good for pregnant moms; it increases the blood circulation to the extremities and allows taking in fresh air
» walk once a day for a few blocks, or more if it is comfortable for you; keep this time worry-free, and focus on enjoying your pregnancy!

(Arthurs)


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