EXERCISES IN PREGNANCY

Dr. POOJA JAIN (PT)

BPT, MPT (NEURO)
Shri Medishine Hospital, Raipur
CERTIFIED PRE AND POSTNATAL FITNESS
INSTRUCTOR (IAFT)
Frequent questions

What type of exercise?

 objectives?
Is it safe ?
How it will affect the results of pregnancy ?
Guidelines
Contraindication
 OBJECTIVES:
 Ease or prevent minor discomfort of pregnancy
Fatigue
Pains
Swelling
 Maintain a good body position and fitness
 Prepare for labor
 Early postnatal recovery
 Relieve tension
 The exercising women have a higher level of
endorphins, body's natural pain relieving substance.
Guidelines
Consult your gynaecologist and
Physiotherapist before starting exercises.
Dress comfortably
Empty bladder before exercise
Exercise at least three times per week
Include warm up and cool down
Frequent position change
Have adequate diet 500 to 800 cal extra
Drink water before, during and after exercises.
 Exercising 1.5 to 2 hours after meals
WHAT NOT TO DO
Avoid exercise in supine position after first
trimester
Prolonged motionless standing
 Avoid ballistic exercises
Strenous activity for more than 20 minutes
Exercising in heat and humidity
Sudden change of posture
While exercising do not hold your breath.
WHEN NOT TO EXERCISE

Preg. Induced HTN BP >140/90 mmhg.

Diagnosed heart disease IHD,RHD,CHF
History of preterm delivery.
Recurrent miscarriage.
 Persistent vaginal bleeding.
 polyhydraminos / oligohydraminos
 Acute infection
 Fever
WHEN TO EXERCISE WITH CAUTION

Diabetes
Anemia's or other blood disorders
Thyroid disorder
Extreme obesity / underweight
Breech presentation during third trimester
Multiple gestation
Ex. induced asthma
Pain of any kind.
FIRST TRIMESTER
(1 TO 3 month)
st rd
PRANAYAM/DEEP BREATHING
.
Sit comfortably on flat ground.
Those who can’t sit on ground can
sit on chair because this pranayama
is related to the breath.
Take a deep breath through both
nostrils and fill the lungs with air
and then exhale with hissing sound.
Inhale deeply and exhale
completely.
3-5 minutes twice a day in the
fresh air.
Anulom vilom :
Close right nostril with right thumb and breathe from
left nostril. Then close left nostril with middle and
ring finger and breathe out from right nostril. Now
breathe in deeply with right nostril and then close
right nostril and breathe out deeply with left nostril.
Do this for 5-10 minutes. Keep in mind that your
breathing should be up to the lungs and not in the
stomach.
 RESISTED BREATHING EXERCISE

1- Hold a towel with both of your hand around your chest.

2- Then tighten the towel with both hands and take a deep
breath.
3- Release your breath gradually while loosing the towel.
KEGALS EXERCISE:
Tighten your pelvic floor muscles as if attempting to stop
urine and hold for 3-5 seconds then relax for three
seconds.
 Do this 10 to 15 times several times a day. Can be done
in any position and anytime of the day.
This ex is valuable in treating leaky bladder.
WARM-UP EXERCISES
NECK EXERCISE
SHOULDER EXERCISES
 ELBOW EXERCISES
FLEXION EXTENSION
WRIST EXERCISES
 HIP EXERCISES
FLEXION EXTENSION
Knee Exercises
Ankle Exercises
SECOND TRIMESTER
(4 TO 6 MONTH)
TH TH
 STRETCHING EXERCISES
QUADRICEPS HAMSTRINGS CALF
Hip adductor stretching

Tailor’s Sitting Position

HEEL RAISE SQUATS
wall slide
ABDOMINAL EXERCISES: -
1. Corrective ex. for diastesis recti
Head lift with pillow

Head Lift
STRENTHENING EXERCISES
CAT AND CAMEL PELVIC TILTING
All four leg raising
a.

Quadruple position with posterior pelvic tilt

b.

Leg is raised only until it is in line with the

trunk
Strengthening of Corner Press Out
External Rotators
 AEROBICS EXERCISES

Brisk walking (UP TO 15 TO25MIN)

Static cycling (UP TO 10 MIN )
Slow jogging (UP TO10 MIN)
Swimming (UP TO 20 MIN)
Marching in one place (UP TO 5 MIN)
 THIRD TRIMESTER
(7 to 9 month)
th th
 POSTURE
CORRECTION
STANDING SITTING
LYING
 DURING 7TH MONTH
All the exercises of 1st and 2nd trimester should be
progressed.

Pelvic floor strengthening exercise is more

important from this month.

The time of exercise should be increased from 20-

30 min to 40-50 min per day.
 DURING 8 TH
MONTH
All the exercises of 1st and 2nd trimester should be
progressed.

 Forward and backward bending should be

avoided.

Lunges and squats should be added.

DURING 9TH MONTH
All the exercises of 8th month should be progressed,in addition to these exercises-
EXERCISES THAT ARE NOT SAFE DURING PREGNANCY
 Bilateral SLR.
 Unilateral wt. bearing activities.
 Several activities that have potential for high velocity
impact may cause abdominal trauma should be
avoided. 1.horse riding & driving.
2. Heavy wt. lifting.
3. Ice skating, etc.
Diet in Pregnancy
Increased Nutritional Requirements
Energy- Caloric requirements of a pregnant
woman is increased by approx 300 cals.
Protein- milk, cheese, nuts, beans, chickpeas,
leafy vegetables, eggs.
Essential Fatty Acids-, walnuts, alsi .
Calcium- milk, curd, cheese, spinach,
soyabean.
Iron- rajma , spinach, beetroot, masoor daal,
kishmis, khurmani.
Iodine- milk, iodized salt, potato, beans.
Zinc- milk, curd, cashew, beans, almonds,
peanut.
Folic acids- green vegetables, spinach,
citrusd fruits, beans.
Vitamins- green leafy vegetables.
 Dietary Guidelines
Small and frequent meals should be taken,
fasting & skipping meal should be avoided.
More fibre should be included in the diet to
prevent constipation.
A minimum of 3 glasses of milk and
calcium rich diet should be taken to
prevent osteomalacia.
Iron rich foods should be taken to avoid
anaemia.
Plenty of water should be taken to keep the
bowels regular.
Salt and sugar substitute should be used in
moderation.
Fatty rich foods, fried foods, excessive seasoning,
strongly flavoured vegetables may be restricted in
case of nausea and gastric distress.
Foods in Pregnancy

To Be Taken
Dairy products like milk,
curd, khoya, yogurt and
cheese, paneer.
Whole grains cereals.
Dry fruits.
Fruits, green leafy, yellow &
dark vegetables, salads.
Soups, coconut water,
lemon water.
Egg, chicken, sea foods.
To Be Avoided
Excess tea or coffee.
Cigarette and alcohol.
Senselessly snacking.
Fruit Juices.
Junk foods.
Unhygienic raw foods.
Myths & Facts
Myth #1: Full cream milk is more nutritious than low-fat mi​lk.
Fact: Low-fat milk and skim milk contain the same important nutrients (namely
calcium, phosphorus and protein) as full-cream milk, but with less calories and
fat, especially saturated fat. Hence, low-fat milk is suitable for pregnant women
and breastfeeding mums

Myth#2: Papaya should not be consumed by pregnant women.

It is a myth that papaya should not be consumed by pregnant women. Infact,
papaya is a very good fruit for pregnant women to get vitamin A. The fact is that
raw papaya is not advised to pregnant women that too because of the enzymatic
activity of the raw papaya in the body which might affect the foetus.

MYTH#3: Consumption of ghee during child bearing phase eases delivery

& in postpartum period, quickens the healing of uterus.
These are the most outrageous food misconceptions associated with pregnancy.
Ghee neither eases parturition nor helps in swift healing of uterus. Ghee is
saturated fat, it aids in the absorption of EFA’s. Intake in moderation is certainly a
recommendation in pregnancy.
WISHING YOU ALL A SAFE
AND COMFORTABLE
PREGNANCY…..

NAVKAR PHYSIOTHERAPY AND

REHABILITATION CENTRE,
PRIYADARSHINI NAGAR, RAIPUR
THANKYOU

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