Exercises for pregnancy May 1, 2008

1) Squatting

This exercise stretches and tones the perineum and thigh muscles.

 Instructions:

Your feet should be flat on the floor, about 18 inches apart. There should be room for your arms to be between your knees. Tail out, squat, place elbows between your knees and press outward. Remember to keep feet flat on the floor. Do ten of these each day.

2) Legs-Apart

 

This exercise strengthens the abductor muscles of the thigh muscles which are used to pull the legs apart. This is necessary for second stage labor.

 

 Instructions:

Mom, assume a sitting or lying down position (use a pillow under head if lying). With coach’s hands at sides of mom’s knees, press knees against the coach’s hands and open legs apart and down as far as possible. The coach should exert just enough resistance to cause her to work at it. When she has opened as far as possible, give her a gentle stretch downward. Do a set of 10 each day.

3) Taylor Sitting Stretch

 

This exercise rests the back and makes the delivery positions more comfortable.

 

 Instructions:

Sit cross-legged on the floor, back rounded and relaxed. To stretch ligaments, place hands on knees, while the soles of your feet are together and pulled in as close as possible to your body, press gently but firmly, trying to touch your knees to the floor. Do several of these stretches each day.

4) Kegel Exercises

 

This exercise strengthens and gives control over muscles of the pelvic floor, allows relaxation of pelvic floor during delivery of baby, aids healing and prompts comfort of stitches and prevents permanent relaxation of muscles of the pelvic floor.

 

 Instructions:

Start a good flow of urine, then try to stop it in mid-stream by tightening the pelvic floor muscles. After you get the feeling of which muscles to tighten, you alternately relax and contract the muscles slowly, similar to going up and down an elevator- tighten floor by floor as tight as possible then relax floor by floor until you push slightly in the “basement”. Do this 5-10 times, several times a day.

5) Pelvic Rock

 

This exercise reduces sway back and backache, helps to lift the baby out of the pelvis and off your bladder, thereby relieving pressure caused by gravity pulling the uterus down when you are on your feet. It can also help prevent premature labor.

 

 Instructions:

Get on all fours, legs apart. Arch your back up and lower your head. Push your back down towards the floor while raising your head up (control your back, don’t just let abdomen fall). Do this any time your back hurts and work up to 80 to do every night just before bedtime for a better night’s sleep.

6) Abdominal Breathing

 

This is a slow, relaxed, peaceful breathing used for the first stage of labor. It goes hand-in-hand with relaxation and is termed sleep breathing or diaphragmatic breathing.

 

Instructions: In the nesting position, lightly “bulge”your abdomen when inhaling, then let it sink back when exhaling. Coach, gently put your hand next to her abdomen without actually touching. As she inhales, her abdomen should rise to meet your hand.

7) Relaxation

 Coach, assist the pregnant mom into the nesting position with plenty of pillows. Massage her, head to toe, with smooth even pressure. Mom, close eyes to block out distractions. Use touch relaxation and finish with tail-bone massage. Do this every day, preferably in the evening. Trade the touch relaxation massage with your coach at least once a week.

8 ) Breath Holding

 This breathing is used for the second stage of labor.

Instructions: Take three relaxed full chest breaths. Let the first two out, hold the third. Upon holding the third, drop your chin on your chest and hold the breath as long as possible. Coach, time the breath calling out 15 second intervals. This gives her a mental map of where she is. Mom, if you can’t hold your breath for the full 60 seconds, quickly lift your head to open the airway, exhale, inhale and put chin back on your chest and hold your breath. Be careful not to let the air dribble out. This is wasted effort. Coach, you should start counting from the start of the first breath to 60 seconds.

9) Contraction Simulation

 This exercise is for learning how to maintain complete relaxation while the uterus is contracting with full strength.

Instructions: Mom, assume the nesting position, eyes closed. Concentrate on complete relaxation. Breathe with slow, open-mouthed abdominal breathing. Concentrate on maintaining total relaxation throughout simulated contraction. Coach, check her for relaxation. Count off 15 second intervals. During this time hold her arm, leg or wherever it is best for her with your hand. Slowly tighten your hold reaching peak strength at 30 seconds, then slowly release your hold over the next 30 seconds. Be careful not to let go too soon.