|
Exercise
During Bedrest
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 obstetrician 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.
Kegels
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.
- 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
This exercise will strengthen your abdominal and back muscles.
 |
- 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
This 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
 |
- 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.
|
Bridge
This exercise
will strengthen abdominal and back muscles while providing mobility to
your spine.
 |
- 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.
|
|
