Recommended antenatal &post natal exercises
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RECOMMENDED ANTENATAL &POST NATAL EXERCISES
Prof. M.C. Bansal
MBBS.,MS. FICOG ., MICOG.
Ex . Principal & controller
Jhalawar Medical College & Hospital &
M.G.M.C & Hospital . Sitapura ., Jaipur .
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GENERAL ADVICE Avoid wrong postures during standing and
sitting. Pregnant woman should do regular non-
strenuous exercises. Deep & slow breathing with expansion of
chest and abdomen wall will increase oxygen perfusion in the lungs, thereby providing plenty of oxygen to the fetus and the mother.
Yoga techniques like Anulom-Vilom, bhramari , Pranayam etc. will help a lot her and her baby in giving mental and physical relaxation.
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GENERAL ADVISE- Swimming for half an hour is the best
exercise for a pregnant women if she knows swimming safely.
Other than exercise sitting , standing , lifting and sleeping in right posture will protect her from backache , leg cramps and muscle pulling.
Forthcoming pictures will help the women to do exercises on her own.
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INSTRUCTIONS WHILE DOING EXERCISE Put on suitable comfortable cloths & shoes. Warm up the body by brisk walking for ten
minutes on carpet. Take proper positions ( sitting , lying down or
standing), take deep breath , do limbs/ arms/ head or back movements as per mode of exercise.
Maintain this posture and hold breath for 10 ten counts.
Return back to original position.
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INSTRUCTIONS WHILE DOING EXERCISE-- Repeat the same posture with opposite side of
limb/ arm and head alternatively. Perform each exercise (posture as shown in
forth coming slides) for ten times. Stop doing exercise in case you feel exhausted
or short of breath. After completion of exercise lie down on your
back and relax for ten minutes (Shavian) . It is advisable to start these exercises under
the guidance of physiotherapist/ obstetrician for first two or three days than you may do on your own at your residence.
For further reading please log on to-----------
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WHEN NOT TO DO EXERCISE ?? If you are suffering from blood pressure ,
low haemoglobin (anaemia) , lung or heart disease, disc prolapse, bleeding per vagina in cases of previous/ present miscarriage and bleeding in later half of the pregnancy.
In doubt always better to consult your obtetrician.
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LEG RAISING IN SUPINE POSITION
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HIP RAISING IN SUPINE POSITION
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LOWER LIMBS RAISING AND HEAD RAISING IN SUPINE POSITION
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DIFFERENT EXERCISES IN LYING DOWN AND SITTING POSITION
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UPPER LEG RAISING IN LATERAL POSITION
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SIDE BENDING
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RIGHT POSTURE TO SLEEP
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LEG RAISING IN PRONE POSITION
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LEG RAISING IN PRONE POSITION
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ABDOMEN BLOWING IN AND OUT IN KNEE WRIST POSITION
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DEEP ABDOMINO-THORACIC BREATHING
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DO UP AND DOWN THIGH MOVEMENTS AFTER SITTING IN POSITION SHOWN
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DEEP RESPIRATION WHILE RAISING THE HANDS TILL TEN COUNTS
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SHOULDER MOVEMENT
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BACK BENDING WITH STRETCHED HAND SUPPORT IN SITTING POSITION
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SIDE BENDING IN SITTING POSITION
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FORWARD BENDING TO TOUCH TOES WITH EXTENDED LEG
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CROSSING HANDS IN SITTING POSITION
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ABDOMINAL TWIST
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FORWARD BENDING IN SITTING POSITION
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FORWARD BENDING TO TOUCH TOES WITH EXTENDED KNEE
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BACK STRETCHING
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HAND RAISING WITH DEEP INSPIRATION TILL TEN COUNTS
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KNEE BENDING IN STANDING POSITION
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HAND RAISING WITH BOTH LEGS APART
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HAND STRETCHING, HEAD TWIST WITH STRETCHED LEGS IN STANDING POSITION
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OVERHEAD HAND STRETCHING WITH LEGS APART