Exercise During Pregnancy

A few moderate exercises will help you to move and feel better during your pregnancy and also help to prepare you for labor and delivery. Practice faithfully each day. Two practice sessions daily for approximately 15 to 20 minutes are adequate. Precaution: Do not lie on your back after 25 weeks.

1. Pelvic Tilt - To prevent low back pain, to help maintain tone in your abdominal muscles and to aid in maintaining proper posture. This may be done on your side, back, sitting or standing.
1. Backlying - Precaution: Do not lie on your back after 25 weeks.
   1. Lie on your back on a firm surface with your knees bent so your feet are firmly on the surface.
   2. Tighten your abdomen and buttocks, firmly pressing the small of your back against the surface. Hold for a count of five.
   3. Relax.
2. Standing
   1. Stand with your feet slightly apart, about 5 or 6 inches from a wall. Lean against the wall.
   2. Flatten your back against the wall.

Note: Try to assume pelvic tilt in your normal posture. This will aid in bringing your uterus back over your pelvis and will take some of the strain off of your low back and ligaments.

2. Tailor Sitting - To stretch and relax your pelvic floor and thigh muscles.
   1. Sit cross-legged with your back comfortably rounded. Get in the habit of doing odd jobs (writing letters, watching TV) in this position.
   2. Sit on the floor with the soles of your feet together and attempt to bring your knees close to the floor. Press your knees down gently. Hold for a count of 10-20. Repeat 10 times.

Caution: Never stay in any position too long due to impaired circulation in the lower part of your body during pregnancy.

3. Kegal's Exercise - to help tone, relax, gain control of your pelvic floor muscles. To increase the elasticity of the perineum so it will stretch more easily as the baby descends. Can do this anywhere, anytime.
1. To learn which muscles to exercise, practice interrrupting the flow of urine - stopping and starting several times. When you have learned this, proceed to "b".
2. Since all muscles are easier to exercise with gravity eliminated, begin this exercise lying down either on your back with a pillow under your knees, or on your side.

1) Imagine that your pelvic floor is an elevator. Contract and raise one "floor" at a time up to the 6^th floor. Hold 5 seconds and descend one "floor" at a time to the first "floor".

2) Then blow through pursed lips pushing a little to increase pressure on the pelvic floor. You should feel as though your pelvic floor is bulging into the "basement". (This simulates the action of the pelvic floor during the expulsion of the fetus.)

3) Contract pelvic floor bringing it back to the first "floor". Repeat 5 times. Repeat 5 repetition sequence 10 times per day.

4. Universal Toner - To help maintain those muscles that are taxed by pregnancy.

Caution: If you are having difficulty with your blood pressure, consult your physician before doing this exercise! Do not lie on your back after 25 weeks.

1. Lie on your back on a firm surface without a pillow. Bend your knees so that your feet are firmly on the surface.
2. Press the small of your back into the surface (pelvic tilt). Contract your pelvic floor; tighten your buttocks; pull in your abdominal muscles; tighten your thighs; press your knees together. Inhale slowly and deeply - exhale slowly, relaxing completely as you do so. Repeat 4 times.
3. Additional tightening of your abdominal muscles can occur by forcefully blowing residual air through pursed lips after exhaling.

5. Side Stretch - To help stretch muscles, to improve circulation in your legs and help prevent leg cramps, and to promote general relaxation. This exercise is especially helpful during the last weeks of your pregnancy and after prepping in the hospital to help you relax.
1. Lie on your side on a firm surface in a curled position with a pillow under your head. (Place a small towel under your abdomen for comfort after the 6^th month of pregnancy.)
2. Point your heel strongly at your ankle and straighten your knee in order to stretch your upper leg. Keep the side of your foot on the surface throughout the exercise.
3. Stretch your upper arm out straight over your head and touch the surface with your fingertips. Lift your ribs from the surface stretching the entire upper side of your boy and inhaling through your nose.
4. Let go all over, exhaling through your mouth with a deep sigh and dropping your elbow and knee all at once to the starting point.
5. Rest in this position, breathing gently and deeply. Repeat 3 times on each side.

6. Potty Puff - To aid in relief of constipation and help prevent hemorrhoids.
1. Lean back and relax comfortably on the commode with your feet on a small stool or low box so that your knees are a little higher than your hips.
2. Have a regular time for bowel movements.
3. Do not strain as that may cause hemorroids.
4. Sit and relax even if you do not have the urge to have a bowel movement and practice the following exercise: Inhale strongly through your nose while pulling your abdomen firmly in. Exhale through your mouth quickly and let your abdomen relax suddenly and bulge out. Relax and rest for 4-5 breaths. Repeat 6-8 if necessary. This tends to stimulate normal bowel activity.

7. Relaxation Exercises
   Achieving complete relaxation of your voluntarily controlled muscles during labor while the uterus is contracting is essential for conserving energy for the "pushing" phase of labor and for aiding in diminishing the discomfort of the contractions. Active relaxation cannot be achieved easily without practice. It is imperative that you begin now so that complete relaxation will become "second nature" to you when you are in labor. An added benefit to you now is that a few minutes of complete relaxation can be a quick refresher when you're tired and can't afford the luxury of a nap.

1. General Relaxation
   1. Choose a quiet area and a time free from interruption.
   2. Assume a comfortable position on your back with a pillow under your head and knees (precaution: Do not lie on your back after 25 weeks), or on your side with a pillow under your head and between your legs. Your arms should be supported at your sides.
   3. Start with your feet and consciously relax them. Progress upward to your knees, thighs, pelvic floor, buttocks, and abdomen. Then relax your shoulders, arms, and hands. Progress to your neck, scalp, face and jaw.
   4. Rest, breathing quietly for at least 5 minutes. Check periodically to assure that you are maintaining relaxation in all parts of your body.
   5. Your partner should check for relaxation by gently handling each part of your body. It should feel heavy and "limp". If the part feels light or if your partner feels like you are helping to move the part, then you are not completely relaxed.
2. Contract-Relax - To gain a greater awareness and control of the different muscles of the body.

Caution: If you have difficulty with your blood pressure, consult your physician before doing this exercise.

1. Assume a comfortable position as in the general relaxation exercise.
2. Tense up your whole body, one set of muscles at a time, and then in the same sequence, relax each part.
1. Begin with your feet - tense them by pointing your heels. Now tense your calves, thighs, buttocks, pelvic floor, chest, shoulders, arms, hands, neck, and face. Hold it for 5 seconds.
2. Now, as consciously and actively as you tensed these areas, relax them. Start with your feet, then progress up in the same sequence that you tensed them.
3. Remember to tense and relax your muscles consiously.

Things to avoid

1. A full sit-up with legs extended.
2. Double leg lifts.
3. Sitting on your heels or any position which places pressure behind your knees.
4. Pointing your toes - this may lead to leg cramps which pregnant women are more prone to.