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MoonDragon's Pregnancy Information
BEDREST EXERCISES




If you are on bedrest you will not be able to sustain your current fitness level. However, there may be some exercises that you can do to maintain strength and muscle tone. It is important, however, that your midwife and/or health care provider approves any exercise for you before you begin. Each pregnancy is different, and every woman should be specifically advised by the health care provider who is caring for her during her high risk pregnancy.

The following exercises should be performed slowly and with focus. The number of repetitions is only a guide, so if you feel stronger go ahead and increase repetitions, if you feel weak try to do 8 to 10 repetitions taking as many breaks as you need. You will find yourself getting stronger and being able to complete more repetitions with time. Listen to your body and take advantage of the times when you feel strong. Start with no more than three to four of the strengthening exercises per day.





KEGEL EXERCISE

Kegel exercises are extremely important for strengthening the muscles of the pelvic floor or the pubococcygeal (PC) muscle. This is the muscle that controls the starting and stopping of urine flow. Strengthening these muscles can help during and after labor and it can also keep the vaginal muscles toned. You should do as many as you can tolerate while gradually building up to 50 Kegels per day.

MoonDragon's Womens Health Procedures: Kegel Exercises


pelvic floor muscles used in kegel exercises
KEGEL EXERCISE PROCEDURE

  • Tighten your urinary passage and vaginal muscles for three seconds, relax the muscles for three seconds.
  • Begin with 10 three-second squeezes twice to three times a day. Increase repetitions slowly.
  • Work up to 20 to 50 Kegels per day.





  • PELVIC TILT EXERCISE

    This exercise will strengthen your abdominal and back muscles.

    pelvic tilt do
    pelvic tilt don't

    PELVIC TILT PROCEDURE

  • Lie on your back, knees bent, feet on floor.
  • Exhale and tilt your pelvis upward.
  • Tighten your abdominals and squeeze your buttock muscles together.
  • Gently flatten the small your back against the floor.
  • Hold for a count of five.
  • Inhale as you release.
  • Repeat 8 to 10 times.


  • DO NOT arch your back while performing pelvic tilts.





    ANKLE CIRCLES EXERCISE

    The ankle circles exercise will feel great, and enhances circulation in your legs and feet.

    toe spins
    toe spins
    ANKLE CIRCLES PROCEDURE

  • Make 10 to 15 circles with your ankles in a clockwise and counter-clockwise direction.
  • Repeat three to five times.
  • You can do ankle circles while sitting or lying down.





  • LEG SLIDING EXERCISE

    leg slide
    leg slide

    LEG SLIDING EXERCISE PROCEDURE

  • Lie on your back with your knees bent.
  • Do the pelvic tilt (do not arch).
  • Inhale, then slowly slide one heel up the floor or bed, exhale and slowly lower the leg.
  • Keep your back flat at all times and only work within the range that you can maintain a flat back.
  • Repeat 8 to 10 times.





  • RESISTANCE EXERCISE

    Working the core muscles is not advised because it can stimulate the uterus; so, no abdominal crunches (not something any woman in the final trimester would dream of attempting, anyway). But lifting light weights - a soup can or a two-pound hand weight - can help a bedridden woman maintain "some strength, flexibility, range of motion" in her upper body.

    elastic band resistance exercise


    RESISTANCE EXERCISE PROCEDURE

  • Attach a thick rubber band to the bed.
  • Lie on your back with your knees bent.
  • Place pillow for support under arm to be exercised.
  • Inhale, then slowly bringing arm up toward the body, exhale and slowly lower the arm.
  • This can provide resistance for shoulder and arm exercises.
  • Repeat 8 to 10 times.





  • BRIDGE EXERCISE

    The bridge exercise will strengthen abdominal and back muscles while providing mobility to your spine.

    bridge exercise

    BRIDGE EXERCISE PROCEDURE

  • Lie on your back with knees bent, feet firmly on bed hip width apart.
  • Raise buttocks slowly off the ground and lift your hips about 2 to 3 inches off the floor to form a straight line.
  • Place your hands on your buttocks to feel the muscles tighten.
  • You should feel the weight primarily in the legs and buttocks, not your lower back.
  • If you feel in the lower back, then lower your hips slightly.
  • Repeat 3 to 5 times.





  • MoonDragon's Pregnancy Information: Coping With Bedrest
    MoonDragon's Pregnancy Information: Bedrest Checklist
    MoonDragon's Pregnancy Information: Bedrest Family Tips





    MoonDragon's Pregnancy Information Index
    MoonDragon's Pregnancy Information & Survival Tips





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  • Nutrition Basics: Multimineral Supplement Information
  • Nutrition Basics: Multivitamin Supplement Information






  • MoonDragon's Womens Health Index

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    Health & Wellness Index





    AROMATHERAPY: ESSENTIAL OILS DESCRIPTIONS & USES


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    Aromatherapy
    Healing Baths For Colds
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    Using Essential Oils


    AROMATHERAPY: HERBAL & CARRIER OILS DESCRIPTIONS & USES


    Almond, Sweet Oil
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    HELPFUL RELATED MOONDRAGON NUTRITION BASICS LINKS

  • MoonDragon's Nutrition Basics Index
  • MoonDragon's Nutrition Basics: Amino Acids Index
  • MoonDragon's Nutrition Basics: Antioxidants Index
  • MoonDragon's Nutrition Basics: Enzymes Information
  • MoonDragon's Nutrition Basics: Herbs Index
  • MoonDragon's Nutrition Basics: Homeopathics Index
  • MoonDragon's Nutrition Basics: Hydrosols Index
  • MoonDragon's Nutrition Basics: Minerals Index
  • MoonDragon's Nutrition Basics: Mineral Introduction
  • MoonDragon's Nutrition Basics: Dietary & Cosmetic Supplements Index
  • MoonDragon's Nutrition Basics: Dietary Supplements Introduction
  • MoonDragon's Nutrition Basics: Specialty Supplements
  • MoonDragon's Nutrition Basics: Vitamins Index
  • MoonDragon's Nutrition Basics: Vitamins Introduction


  • NUTRITION BASICS ARTICLES

  • MoonDragon's Nutrition Basics: 4 Basic Nutrients
  • MoonDragon's Nutrition Basics: Avoid Foods That Contain Additives & Artificial Ingredients
  • MoonDragon's Nutrition Basics: Is Aspartame A Safe Sugar Substitute?
  • MoonDragon's Nutrition Basics: Guidelines For Selecting & Preparing Foods
  • MoonDragon's Nutrition Basics: Foods That Destroy
  • MoonDragon's Nutrition Basics: Foods That Heal
  • MoonDragon's Nutrition Basics: The Micronutrients: Vitamins & Minerals
  • MoonDragon's Nutrition Basics: Avoid Overcooking Your Foods
  • MoonDragon's Nutrition Basics: Phytochemicals
  • MoonDragon's Nutrition Basics: Increase Your Consumption of Raw Produce
  • MoonDragon's Nutrition Basics: Limit Your Use of Salt
  • MoonDragon's Nutrition Basics: Use Proper Cooking Utensils
  • MoonDragon's Nutrition Basics: Choosing The Best Water & Types of Water





  • RELATED MOONDRAGON HEALTH LINKS & INFORMATION

  • MoonDragon's Nutrition Information Index
  • MoonDragon's Nutritional Therapy Index
  • MoonDragon's Nutritional Analysis Index
  • MoonDragon's Nutritional Diet Index
  • MoonDragon's Nutritional Recipe Index
  • MoonDragon's Nutrition Therapy: Preparing Produce for Juicing
  • MoonDragon's Nutrition Information: Food Additives Index
  • MoonDragon's Nutrition Information: Food Safety Links
  • MoonDragon's Aromatherapy Index
  • MoonDragon's Aromatherapy Articles
  • MoonDragon's Aromatherapy For Back Pain
  • MoonDragon's Aromatherapy For Labor & Birth
  • MoonDragon's Aromatherapy Blending Chart
  • MoonDragon's Aromatherapy Essential Oil Details
  • MoonDragon's Aromatherapy Links
  • MoonDragon's Aromatherapy For Miscarriage
  • MoonDragon's Aromatherapy For Post Partum
  • MoonDragon's Aromatherapy For Childbearing
  • MoonDragon's Aromatherapy For Problems in Pregnancy & Birthing
  • MoonDragon's Aromatherapy Chart of Essential Oils #1
  • MoonDragon's Aromatherapy Chart of Essential Oils #2
  • MoonDragon's Aromatherapy Tips
  • MoonDragon's Aromatherapy Uses
  • MoonDragon's Alternative Health Index
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  • MoonDragon's Alternative Health: Touch & Movement Therapies Index
  • MoonDragon's Alternative Health Therapy: Touch & Movement: Aromatherapy
  • MoonDragon's Alternative Therapy: Touch & Movement - Massage Therapy
  • MoonDragon's Alternative Health: Therapeutic Massage
  • MoonDragon's Holistic Health Links Page 1
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  • MoonDragon's Health & Wellness: Nutrition Basics Index
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  • MoonDragon's Health & Wellness: Massage Therapy
  • MoonDragon's Health & Wellness: Hydrotherapy
  • MoonDragon's Health & Wellness: Pain Control Therapy
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  • MoonDragon's Health & Wellness: Therapy - Herbal Oils Index







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