Antenatal Exercises and Advice. An information guide

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1 TO PROVIDE THE VERY BEST CARE FOR EACH PATIENT ON EVERY OCCASION Antenatal Exercises and Advice An information guide

2 Antenatal Exercises and Advice Key Points Pelvic floor exercises are important in pregnancy Try to maintain your fitness and activity levels throughout your pregnancy Take care of your back and pelvis in pregnancy to help prevent pain and loss of mobility Avoid sit up type exercises in pregnancy. There are other ways to strengthen your abdominal muscles and help your posture. Exercise Safely The aim of exercise during pregnancy is to stay fit rather than to reach the peak of fitness Regular exercise (unless your doctor or midwife has advised against it) is very important to keep heart, lungs and circulation working effectively Mild to moderate exercise is good, particularly walking and swimming (or aqua natal classes) Build up your exercise regime gradually and stop if any exercise causes pain or unusual symptoms. Seek advice from your doctor, midwife or women s health physiotherapist. 2

3 General Advice Find an exercise class which caters specially for pregnancy if possible Wear a well-supporting sports/maternity bra, loose clothing and supportive training shoes Warm up and cool down for at least 5 minutes Avoid high impact exercise e.g. running, jumping or contact sports and anything where you may lose your balance Drink plenty of water to avoid dehydration Stop before you get tired, hot or breathless As your pregnancy advances it is natural to slow down. Back and Pelvis Care When you are pregnant your back and pelvis need extra care. Changing hormone levels cause ligaments to soften and become more stretchy. Back and pelvic joints may not be as well-supported and may be easily injured or strained. This can lead to aches and pains in the back and pelvis. The weight of your baby and your altered centre of gravity will also put extra strain on these areas. Do not stoop over low surfaces, raise the surface, or sit down Try kneeling instead of bending for jobs such as gardening or bed-making When shopping, carry equal loads in each hand 3

4 Try to avoid carrying a toddler on one hip Always lift by bending your knees and holding the object close to or touching your body. Keep your back straight when lifting Sleep in a comfortable position on your side with pillows to support you, under your abdomen. Either use the same pillow or another to support the bent knee of your upper leg Ensure that you get in and out of bed on your side When sitting make sure your back is well supported. Pelvic floor exercises are important in pregnancy The pelvic floor is the name given to the muscles which lie at the base of your pelvis forming a floor. It supports the pelvic organs, including the womb and your baby. A strong pelvic floor helps you to control your bladder and bowel, and may enhance sexual intercourse. The increasing weight of your baby during pregnancy, followed by the delivery, may weaken the pelvic floor. The support it gives is reduced and you may leak urine when you exert yourself, especially after the baby is born. To try to prevent this you should exercise the pelvic floor every day throughout pregnancy and after your baby is born. How to find your pelvic floor Imagine that you are trying to stop yourself passing wind and at the same time trying to stop your flow of urine in mid-stream. The feeling is one of squeeze and lift, closing and drawing up the back and front passages. Continue the lift for as long as you can (up to 10 seconds). Release and rest for several seconds. Repeat as many times as you can (up to a maximum of 10 repetitions at a time). This 4

5 will help to build up the endurance of your pelvic floor muscles. It is important to do this:- without tightening your buttocks without holding your breath without squeezing your legs together You should find that your tummy support muscle is working at the same time as your pelvic floor muscles. Try to practise these exercises 4-6 times a day. For maximum support and protection throughout the day try whenever you are active, to draw up the pelvic floor a little way, keeping it taut. It is also important that the muscles are able to react quickly to stop you leaking when you cough or sneeze. Practise tightening hard and quickly, then relaxing. Do this rapidly several times. Practise these exercises 4-6 times a day. Both these pelvic floor exercises can be practised anywhere any time and in any position. It helps to associate doing them with activities you do regularly every day, e.g. boiling the kettle, sitting at red traffic lights, in meetings, waiting for the bus, watching TV or after, but not while you empty your bladder. Practice pelvic floor exercises for ever! Abdominal Exercises Your tummy muscles will stretch and weaken as your baby grows, it is important therefore, to exercise these muscles to keep them strong. They will provide support for your back and your baby and encourage good posture. 5

6 To find the correct muscle: Place you hand on the lower part of your tummy under your bump Breathe in through your nose As you breathe out, gently draw in your lower tummy away from your hand towards your back, then relax. Repeat several times To progress, hold the contractions gradually increasing the time to 10 seconds and repeat 10 times, several times a day. Feel the muscle supporting your baby. Try to do this exercise during the day e.g. when vacuuming, shopping, getting up from a chair. Minor Problems Leg cramps To relieve leg cramps, stand facing the wall with the feet apart and pointing forwards one metre from a wall. Take one foot forward and place the hands on the wall at shoulder height. Bend the front knee while keeping the back leg straight and the heel on the floor. Hold the stretch without jerking for 10 seconds, repeat with the other leg; doing 2 or 3 stretches each side, several times a day. Also try stretching the legs out straight and pulling your feet and ankle hard up towards you, keeping them pulled up for a few moments, just before you go to sleep. 6

7 Swollen ankles and varicose veins When resting, lie with your whole leg supported, but avoid lying flat on your back in pregnancy. Vigorously exercise your feet up and down for at least 30 seconds at a time. Your body will change a great deal during your pregnancy. This information will help you to reduce the strain on your body and make you more comfortable. Your doctor or midwife could refer you to a specialist physiotherapist if necessary. Further information This leaflet is not intended to be comprehensive. More in depth information can be obtained from the Pelvic obstetric and gynaecological physiotherapy Clinical Interest Group (POGP) 7

8 If English is not your frst language and you need help, please contact the Ethnic Health Team on Jeżeli angielski nie jest twoim pierwszym językiem i potrzebujesz pomocy proszę skontaktować się z załogą Ethnic Health pod numerem telefonu For general enquiries please contact the Patient Advice and Liaison Service (PALS) on For enquiries regarding clinic appointments, clinical care and treatment please contact and the Switchboard Operator will put you through to the correct department / service Date of publication: January 2013 Date of review: July 2018 Date of next review: July 2020 Ref: PI_WC_790 The Pennine Acute Hospitals NHS Trust Wood pulp sourced from sustainable forests

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