Dr Filozof - The Pregnancy Specialists
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Special Exercises During Pregnancy
Some exercises can help ease the pain during labor.  They can also help relieve backaches and other discomfort.  Ask your health care provider which exercises are right for you and when it's appropriate to do each one of the.
1. Squeeze the muscles around your vagina as if you are stopping urine flow.
2. Hold and count to 5 slowly.
3. Relax
4. Repeat several times.
Pelvic floor exercises can help strengthen the muscles around the vagina and pelvis.  Pelvic floor muscles support the baby, uterus and abdominal organs. 

What to do:
Exercise #1 - Pelvic Floor (Kegel) Exercises
1. Get in a comfortable position.
2. Breathe in slowly, counting to 5.
3. Breathe out slowly, counting to 5.
4. Concentrate on relaxing all of your muscles as you breathe out.
Breathing exercises can help you relax.  They can also help you during labor.

What to do:
Exercise #2 - Breathing Exercises
1. Bends (to stretch back muscles).
2. Trunk twists (to stretch stomach and back muscles).
3. Calf stretches.
4. You should ask your health care provider to show you these before trying them yourself.
Stretching can relieve leg cramps and backaches.  It can also help tone muscles.  Their are several stretches you can learn from.  For example:

What to do:
Exercise #3 - Stretching Exercises
                              Exercising Tips:


Be sure to talk to your health care provider before starting or continuing any exercise program.

Exercising during your pregnancy has many benefits, it can help you:








Get plenty of rest too.
Try to sleep about 7 -9 hours each night.  Take breaks and naps if you need them.

Know your limits.
Stop exercising and call your health care provider if you:
n Have more energy.
n Tone muscles for delivery.
n Improve your posture.
n Strengthen heart and lungs.
n Lower stress.
n Feel pain.
n Vaginal bleeding or discharge.
n Feel dizzy or faint.
n have irregular heart rate.
n feel short of breath.
n notice unusual symptoms.