Fatimah Haider /33.
5 weeks
Antenatal Exercise plan
Foot and ankle exercises
● Move your ankles up and down.
● Rotate ankles clockwise anticlockwise.
● 10 repetitions.
Heel slide
● Lie on your back with your legs straight.
● Move your heel towards your hip and come back.
● 10 repetitions.
Bridging exercise
● Lie down and knees bent, place your hands on the side.
● Breath in, lift your hips up and down
● 10 repetitions
Pelvic tilt
Lie on your back on the floor with your knees bent. Flatten your back against the floor
by tightening your abdominal muscles and bending your pelvis up slightly. Hold for up to
10 seconds.10 Reps.
Butterfly / Tailor Pose
sitting on the ground, bring the soles of shoes together, allowing
knees to point out to each side.
Grasping feet or ankles, draw both heels in as close to body as is
comfortable.
Lean forward slightly and hold that position. Focus on taking big deep
belly breaths.
For an even deeper stretch, press your thighs down with your hands
or elbows to bring your knees closer to the ground. Hold that pose
and focus on the stretch and your breath.
This is a fantastic hip-opening stretch for the inner thighs, hips, and
groin. This pose not only helps widens your hips, but it also helps ease
aches in lower back.
Seated Straddle
Extend both legs out wide with your feet flexed.
Press your pelvis and hamstrings into the floor to help straighten
your spine.
Stay in this position if this is enough of a stretch for the backs of
your legs or walk your hands out in front of you.
Calf stretch
The more the available length of Tendo achilies the more force
production during push off phase of walking and greater
stability.
Place rolled towel, mat or foam roller on the floor.
Place ball of the foot on the towel, mat or roller and heel on the
floor. keep the leg straight. hold this position for 20-30 seconds.
Repeat on the other side and perform 10 reps on each side.
Shoulder movements
● Shoulder up and down.
● Rotation clockwise /anticlockwise
● 10 repetitions
Chest stretch
● Place your hands in front of your chest.
● Now make back and front movements with elbows.
● 10 repetition .
Deep breathing
● Sit straight on your bed or chair, take a breath from your nose and release it from your
mouth.
● 10 repetitions twice a day.
Diaphragmatic Breathing
1. Sit or lie in a comfortable place. Close your eyes.
2. Place one hand on your chest and one hand on your abdomen. The bottom hand should do
the moving. The top hand should remain still or only move as the bottom hand moves.
3. Inhale through your nose for about 4 seconds, feeling your abdomen expand. (You may
feel slight tension the first few times you inhale.)
4. Hold your breath for 2 seconds.
5. Exhale very slowly and steadily through your mouth for about 6 seconds. The mouth
should be relaxed.
6. Repeat for 5minutes.
Figure-8
Sit on the ball with your feet firmly planted on the floor, slightly wider than
hip-width apart.
Move your hips as if you’re drawing a figure eight on the ball.
This move is great for opening up your pelvis.
Side to Side Hips
1.Sit on your pregnancy ball, keeping your knees above your ankles.
2.Move your hips from side to side.
3.Transition your weight through your glutes as you move through the motion
left to right.
4.Feel the release in tension.
5.Switch direction.
6.Repeat motion as many times necessary, or until you begin to feel any signs of
tiredness.
Cat/Cow Pelvic Tilts
1. Sit on your pregnancy ball, keeping your knees above your ankles.
2. Place your fingers on the front of the ball.
3. Let the ball roll you forwards and roll you backwards.
4. Push your abdomen in and out, working in the opposite direction to the ball.
5. Exhale as you draw your abs in, inhale as you release your abs out.
6. Repeat motion as many times necessary, or until you begin to feel any signs
of tiredness.
Rocking Ball Hug
1. Kneel in front of your pregnancy ball with your knees hip-width apart.
2. Reach right over the ball, resting your upper and lower arm on the ball.
3. Rest your chest on the front of the ball. Hands on the back of the ball.
4. Keep your head straight and facing forward. Gently rock back and forwards,
or left and right.
5. Shift your weight through your glutes as you move through the motion and
release that tension.
6. Repeat motion as many times necessary, or until you begin to feel any signs
of tiredness.
Breast and nipple exercise/massage
~10reps /5 sets
~10 reps/6 sets
~10 reps/2sets
*exercise ball size according to you is 65cm
*meet me after two weeks for labor exercises.
Dr.Neha kumari( physiotherapist & LC)
Cloudnine sec 14 GGN
