18/05/2022
An update on exercises in pregnancy
Why should pregnant women exercise???
It helps to relax your body, strengthens spine and other muscles, prevents joint aches and pain due to fluid retention and stiffness, helps to clear our thoughts and improves appetite. Women who have been exercising and are active in pregnancy are more likely to deliver normally/ vaginally.It also improves blood circulation and thus good oxygenation for the developing fetus or baby.
When can we start exercising?
What exercises can be done?
Women need to begin as early as possible from the first trimester itself if there are no restrictions from the consulting Obstetrician....
1st trimester- Stretches of the neck, shoulder rotations ( clock and anticlockwise), hip rotations, knee rotation, ankle and wrist rotations.
Biscep and triceps stretches, side bends, side rotations...... About 5 each on either side.
Pranayama and meditation for 10-15 mins.
2nd and 3rd trimester-
Apart from the Stretches and Pranayama mentioned above, walking for about 30 mins, squats, wide squats, lunges, leg elevations of about 10 reps each . Trikonasana, butter fly poses can be added.
The most important of all- Kegel's exercises for strengthening your pelvic floor need to be done right from the beginning.
It is typically started by trying to control urine midstream, for about 10 seconds, each time you visit the washroom.
Once you are aware about which muscles need to contract, it can be done anytime in the day while doing any other activity as well eg- cooking, reading a book, watching television etc..
Any exercise routine should be more relaxing and energising and not tiring.
In case you have been advised restricted mobility in pregnancy for some reason, consult your Gynec before trying out.
Dr Ami Date
Woman's Clinic
gynecologist in Pune
Doctor for Normal delivery
# Best Obstetrician in Pune
Contact us for appointments on 7875995742