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    MACALDO

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    clint xavier odango
    This document provides instructions for various prenatal and postpartum exercises including prenatal yoga, perineal exercises, tailor sitting, squatting, Kegel exercises, abdominal muscle contraction, and pelvic rocking. Prenatal yoga offers benefits to expectant mothers like increased strength and flexibility. Perineal exercises are important for strengthening muscles in the pelvic floor that may be injured during childbirth. Exercises like tailor sitting, squatting, and pelvic rocking target the hips, thighs, back, and abdomen.

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    MACALDO

    Uploaded by

    clint xavier odango
    16 views3 pages
    This document provides instructions for various prenatal and postpartum exercises including prenatal yoga, perineal exercises, tailor sitting, squatting, Kegel exercises, abdominal muscle contraction, and pelvic rocking. Prenatal yoga offers benefits to expectant mothers like increased strength and flexibility. Perineal exercises are important for strengthening muscles in the pelvic floor that may be injured during childbirth. Exercises like tailor sitting, squatting, and pelvic rocking target the hips, thighs, back, and abdomen.

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    This document provides instructions for various prenatal and postpartum exercises including prenatal yoga, perineal exercises, tailor sitting, squatting, Kegel exercises, abdominal muscle contraction, and pelvic rocking. Prenatal yoga offers benefits to expectant mothers like increased strength and flexibility. Perineal exercises are important for strengthening muscles in the pelvic floor that may be injured during childbirth. Exercises like tailor sitting, squatting, and pelvic rocking target the hips, thighs, back, and abdomen.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    16 views3 pages

    MACALDO

    Uploaded by

    clint xavier odango
    This document provides instructions for various prenatal and postpartum exercises including prenatal yoga, perineal exercises, tailor sitting, squatting, Kegel exercises, abdominal muscle contraction, and pelvic rocking. Prenatal yoga offers benefits to expectant mothers like increased strength and flexibility. Perineal exercises are important for strengthening muscles in the pelvic floor that may be injured during childbirth. Exercises like tailor sitting, squatting, and pelvic rocking target the hips, thighs, back, and abdomen.

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    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 3

    MACALDO, MEGHAN C.

    BSN2D

    PRENATAL YOGA

    Prenatal yoga is a style designed for pregnant women to practice, regardless of their due date.

    The mixture of stretching, controlled breathing and mental focus offers a variety of benefits to
    expectant mothers. This form of yoga can also increase strength and flexibility in the muscles used
    during childbirth.

    PERINEAL AND ABDOMINAL EXERCISES

    Perineal exercises, or exercises designed to strengthen and tone the pelvic floor, are important for all
    women. They are especially important for new mothers because during any obstetrical deliveries, the
    muscles of the perineum are injured by stretching and tearing. The best way to restore function of such
    injured muscled is to strengthen them with repeated exercise. Also known as Kegels, perineal exercises
    are easy to do and can be done in any position. You need to concentrate on correct breathing and
    working with a set of muscles that may be unfamiliar to you. The two set of muscles involved in perineal
    exercises are those that form a ring around the anus and another set around the vagina and urethra.

    TAILOR SITTING

    This exercise stretches your hip and thigh muscles as you sit comfortably. Sit on the floor. Bring your feet
    close to your body while crossing your ankles. Hold this position for as long as you are comfortable.
    SQUATTING

    A strength exercise in which the trainee lowers their hips from a standing position and then stands back
    up. During the descent of a squat, the hip and knee joints flex while the ankle joint dorsiflexes;
    conversely the hip and knee joints extend and the ankle joint plantarflexes when standing up.

    Squats are considered a vital exercise for increasing the strength and size of the lower body muscles as
    well as developing core strength.

    KEGEL EXERCISE

    Kegel exercises (also called pelvic floor exercises) are done to strengthen your pelvic floor muscles. Kegel
    exercises not only can help prevent your urine from leaking, but can also help prevent the accidental
    passing of poop (stool) or gas and may even help to improve your orgasms.

    ABDOMINAL MUSCLE CONTRACTION

    Abdominal muscle spasm, also known as abdominal rigidity, is a powerful, involuntary contraction of the
    muscles of the abdomen. During a spasm, the muscle will feel stiff and tender if you apply pressure.
    Stomach spasms are contractions of your abdominal muscles (abs), stomach, or intestines. Depending
    on which part of your body is spasming and how badly, it might feel like either a slight muscle twitch or
    stomach cramps.
    PELVIC ROCKING

    This exercise strengthens your back, hip, and abdomen muscles. Positioned on your hands and knees,
    place your hands directly under your shoulders and your knees under your hips. Breathe in deeply. Tuck
    your head downward and round your back up, making a curve with your back in the shape of the letter
    C.

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