Antenatal Excercises During Pregnany | Blog By Dr. Shweta Chandan, Parasbliss Panchkula
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Antenatal Exercises In Pregnancy

Antenatal Exercises In Pregnancy

by: Dr. Shweta Chandan
Physiotherapist Paras Bliss, Panchkula

The Ante Natal care acts as an integrated guide to motherhood. Ante Natal classes can help the pregnant women and their families to prepare for labor, birth and parenthood. These classes make the pregnant women confident in dwelling with different situations during and after pregnancy.

Purpose of Ante Natal Classes:

Ante Natal exercises aims at preventing low back pain and enhancing physical and Psychological preparation for delivery by means of joint stretching and muscle strength.

Benefits of Ante Natal Classes:

There are numerous benefits of ante natal classes. The most important is the guidance and the knowledge that is given to the pregnant woman. She comes to know about child birth, the choice of delivery and mentally becomes strong for the time ahead. Most importantly ANC classes act as a platform for pregnant women to share their apprehensions and worries. Following are few of the important benefits:

  • Improved circulation for mother and baby
  • Reduction in aches and pains of pregnancy e.g. back aches, cramps etc.
  • Improved stamina, more energy to cope up with pregnancy demands
  • Improved posture and body awareness.
  • Controlled weight gain
  • Improved sleeping patterns
  • Reduction in ailments of pregnancy such as:
  • Increased circulation minimizing varicose veins and swelling
  • Enhanced psychological well being
  • Beneficial effect on the course and outcome of labor.

Types of Exercises In Ante Natal Classes

Exercises, stretching and deep breathing are important in ANC Classes. They are also important to ensure that the pregnant woman is at ease. Exercises are also recommended to support the pelvic muscles and help relieve back pain.

  • Deep breathing exercise
  • Back and abdominal exercise
  • Upper limb exercise
  • Pelvic floor exercises
  • Lower limb relaxation exercises
  • Foot and ankle exercises

Recommended Duration of ANC :150 – 300 minutes per week

Exercises and Activities To Be Avoided During Pregnancy

  • Holding breath during any activity
  • Activities where there is risk of falling such as skiing, horse riding etc.
  • Exercises that may cause even mild trauma such as activities including clashing motion or rapid change in direction
  • Activities that require extensive jumping, hopping, skipping, bouncing or running
  • Double leg raises, deep knee bends
  • Trunk rotation while standing
  • Exercises in hot and humid weather
  • Bouncing while stretching

Recommendations:

  • Women without complications should participate in Ante Natal Exercises.
  • Proper assessment of the pregnant women should be done prior to commencing exercise program.
  • Exercise program should consider the base line level of fitness and previous exercise experience.
  • Exercise program should consist of appropriate consideration of frequency, intensity, duration and mode of exercises.
  • Exercise program should take into account the physiological adaptations to pregnancy.

 

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