 |
 |
|
|
|
|
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 8-10 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 ObGyn Procedures: Kegel Exercises
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 20-50 Kegels per day.
PELVIC TILT EXERCISE
This exercise will strengthen your abdominal and back muscles.
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 8-10 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.
Make 10-15 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 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 8-10 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.
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 8-10 times.
BRIDGE EXERCISE
The bridge exercise will strengthen abdominal and back muscles while providing mobility to your spine.
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 2-3 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 3-5 times.
For a full list of available products from Mountain Rose Herbs, click on banner below:
HELPFUL PRODUCTS & FURTHER EDUCATION
Prescription for Nutritional Healing: The A-To-Z Guide To Supplements
-- by Phyllis A. Balch, James F. Balch - 2nd Edition
Prescription for Nutritional Healing: The A-To-Z Guide To Supplements
-- by Phyllis A. Balch, James F. Balch - 4th Edition
Prescription for Herbal Healing: The A-To-Z Reference To Common Disorders
-- by Phyllis A. Balch
The Complete Guide to Natural Healing
If you see a suggested Amazon product "not there" as indicated by an orange box with the Amazon logo, this only means the specific product link has been changed by Amazon.com. Use the "click here" icon on the orange box and it will bring you to Amazon.com and you can do a search for a specific product using keywords and a new list of available products and prices will show. Their product and resource links are constantly changing and being upgraded. Many times there are more than one link to a specific product. Prices will vary between product distributors so it pays to shop around and do price comparisons.
Educational materials and health products are available through Amazon.com. Use the search box provided below to search for a particular item.
HERBS, OILS, & SUPPLIES
Mountain Rose Bulk Herbs
Mountain Rose Aromatherapy Oils
Click Here To Visit Herbal Remedies Product Page
A Source For Medicinal & Ritual Herbs & Supplies
Aphrodisiacs Aromatherapy Bath & Body Care Bulk Herbs By The Pound Capsules, Tablets & Extracts Chinese Herbals Electronics Extracts First Aid Products Food Products, Mixes, Seeds, Snacks & More! Hair Care Products & Supplies Herbs & Oils, Kilo & Ton Hydroponics & Gardening Kava Products Kitchen & Housewares Mushrooms Musical Instruments Oral Care & Dental Products PC & IT - Computer Supplies & Accessories Skin Care, Cosmetics, & Gift Sets Smokes, Seeds, Cacti Spices, Salts, Sweeteners, & Seasonings Sports, Toys & Games Sweets, Candy, Chips & Snacks Stimulants Sedatives Teas & Coffees
Shaman Shop Home Page
