Antenatal Exercises

The act of giving birth is the moment when both pain and happiness comes hand in hand, assailing the female that is undergoing the miracle of child birth.

Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity 

Benefits of Exercise in Pregnancy 

The purpose of antenatal exercises is to  prepare the body and mind of Moms-to-be for the biggest time of the life that is labor and for this your muscles need to be strengthen and stretched and your mind needs to be at peace ,but first consult with your gynecologist  before starting any exercise or look for some safety guidelines before starting the antenatal exercise but if you exercised before you get pregnant you should be able to keep it up while being pregnant but walking half an hour should be there in your daily routine and Drink plenty of water before, during, and after exercise.There are many benefits some of them are:

• Feel better
• Make a healthy baby
• Have an easier labor(possibly)
• Fight pregnancy fatigue
• You are less likely to be constipated
• Guard against gestational diabetes
• Speed your postpartum recovery

Antenatal Exercises

Following are the antenatal exercise which should be done under complete supervision and with proper consultation.

Neck Stretches

• Neck Stretches-With the proper breathing technique move your head left and hold the pose for 5 seconds
• Repeat the move for all the sides right, up, down in your comfort zone and feel the stretch. 
• Repeat this stretch to 3 to 5 times, holding for 5 seconds.

Shoulders Rotation

• Shoulders Rotation- Inhale and slowly rotate your both arms clockwise and anti-clockwise
• Repeat the shoulders rotation 5 times each

Forearm Stretches

• Forearm Stretches- Inhale and position your hand at a distance that you feel the stretch and your palm facing downwards and pull your fingers backward and then repeat this for palm facing upwards.
• Repeat the forearm stretches 3 to 5 times holding for 5 seconds.

Legs Stretches

• Sit on a mat with the one leg bent and other wide-stretch opened
• As per your comfort, lean forward and slowly try to touch the ankle of the opened leg
• Hold this pose for 5 to 10 seconds
• Repeat this stretch 3 times on each leg,holding for 10 seconds

Ankle Pumps

• With the proper inhale and exhale ,make your ankle move up and down and feel the stretch.
• Repeat this stretch for 10 to 20 times (2 sets)

Squats In Standing

• Keep your hands where ever you feel comfortable
• Keep the knees moving out of your toes
• Move your upper body in the correct position that is it should be inline with the toes
• Move up and down with the 2 sets of 10 with a break

Wall Push ups

• Stand against the wall at the length of your shoulder 
• Push yourself towards the wall, elbows should be bent and nose should be nearer to the wall.
• Come back to the starting position
• Repeat the push up in the set of 2 and then increase according to your stamina.

Heel Raise

 

• Take a chair for help and stand behind the chair with the feet on the floor.
• Raise both the heels and hold for 5 minutes.
• Come back to the floor with the help of support.
• Repeat this in 2 sets each.

Side Leg Raise

• Inhale properly and slowly raise your left leg and hand to keep the balance with the help of a chair, exhale and bring it back.
• Repeat it for the other leg with the same breathing technique
• Repeat this stretch 10 times (2 sets)

Deep Breathing

• Deep Breathing is very important in pregnancy that is deep inhale and exhale which will help you train in breathing during labor.
• Sit in the comfortable position and deep breathe for 4 to 5 times ,it will help you release all your stress and anxiety.