Exercise Program

Warm Up:  (5-10 Minutes)

CONSULT your doctor before starting or continuing an exercise program.  STOP exercising and consult your doctor immediately if any ill effects appear.

A)  Slowly increase Heart Rate, Blood Flow, and Body Temperature to prepare the systems of the body for exercise.  Some good warm up exercises include:  swimming, cycling, walking, and low intensity stepping.

B)  Gentle stretches of muscle groups involved in the work-out program are as follows:

Stretches:

1.  Head and Neck Rotations - Stretch the head to the side, then forward, then to the other side and repeat.  Do not stretch the head backward or circle the neck.

2.  Shoulder/Arm Circles - In either a standing or sitting position, slowly circle the arms in a backward motion.  Repeat this exercise circling just the shoulders in a backward motion.

3.  Quadriceps Stretch - Lie down on your side and flex your leg at the knee bringing your heel towards your buttocks.  Keep your knee bent at 90^o - no further - and do not arch your back.  Once completed on one side repeat on the other side.

4. Calf Stretch - Place one leg out behind , with both feet flat on the floor and the and both feet pointing straight ahead.  Tilt the pelvis backward (or under) to prevent arching in the lower back.  Once stretch is completed for one calf switch sides.  If support is needed place hands on wall.   * To stretch the lower calf, bring the feet closer together and bend both knees slightly.

5. Standing Hamstring Stretch - Stand with one leg back slightly and bent, while the other leg is almost straight.  Flex the foot (bring toes up) on the extended leg.  Bend forward slowly until a stretch is felt in the hamstrings on the extended leg.  Place hands on thighs or a wall for support.  Repeat on other side.

6. Groin Stretch - Sit on floor and bend the knees so that the soles of your feet are touching.  Place hands behind you for support and keep your back straight to maintain a neutral posture.  Let the knees lower toward the floor.

7. Cat Stretch - Kneel on all fours, hold your back flat and head level with the back.  Tighten abdominal muscles, pulling them in and upwards against the pull of gravity.  Tuck in your buttocks.  Slowly relax the abdominals and buttocks, allowing the lower back to return to its neutral position.

8. Ankle Circles - Rotate feet slowly in a circular motion.  Remember to perform on both ankles. This will help reduce ankle swelling caused by pregnancy

9.  Pelvic Floor Exercises- Kegel Exercises (1)-

           Faucet - Strengthening the urethral sphincter by controlling the flow of urine release

                             - Stop urination mid stream, and then stop and start urination until finished  

            Wave - Tighten/contract the muscles around the vagina as well as the anal sphincter and the

                         urinary sphincter

                       - Hold the contraction as long as possible and then relax

                       - try to do these exercises 20-30 times a day

            Elevator - contract muscles progressively stronger until at maximal contraction, and then

                             gradually release the muscle contraction

CONSULT your doctor before starting or continuing an exercise program.  STOP exercising and consult your doctor immediately if any ill effects appear.

Reference:

1.  Kochan-Vintinner, A. (1999) Active Living During Pregnancy: Physical Activity Guidelines for Mother and Baby. Ottawa: Canadian

     Society for Exercise Physiology. 

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(Precautions & Contraindication)       (Benefits of Exercise)       (Exercise Programs)      (Perinatal Dangers)        

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