E-mail the Expert
with ??'s about
exercise & pregnancy.
|
|
|
 |
|
|
|
C-Curve® or Hiss-Compress
|
|
|
|
|
Kegel Exercises for the Pelvic Floor
|
|
|
|
|
|
|
|
To maximize blood flow to the uterus and placenta, and to rest your postural muscles, try lying on your side (left side is most often recommended) 20 minutes a day. Listen to quiet music, use the time for contemplation, or take a nap!
|
|
|
|
|
We know that appropriate aerobic activity during pregnancy helps relieve discomforts, reduces perceived exertion, and in some cases eases labor, but there are cautions:
 Get approval from your health care provider
Do activities with which you are familiar
Don’t begin a vigorous regimen after mid-pregnancy
Stop if you feel fatigued
Do not exercise if you have a fever, vaginal bleeding or excessive discharge, or if you are having regular contractions; and, contact your health care provider.
If you are not accustomed to aerobic activities, begin with simple locomotor activities such as walking. Start with 5 or 10 minute walks 3 times a week and progress to 20 or 30 minute walks 5 or 6 times a week.
You can also construct your own movement patterns from common activities you do every day or from other movements and gestures with which you are already familiar. Always move with your weight centered and be sure to breath as you move. Move slowly and with control. As you create patterns, you can link them together and make your own exercise routine! Here is a sample of motions that come from common activities and can be linked together to create an aerobic pattern. Moving from one position to another must be done slowly and with control. As you learn the sequence, you can speed up, but keep the movement smooth.
|
|
|
|
|
After 20 weeks, use curl downs to strengthen abdominals. Be sure to "splint" or pull the sides of the abdomen together while curling down as shown in photos.
|
|
|
|
|
|
|
|
