Pregnancy Exercises

In, Are you considering expanding your family?, post rehab was discussed for pregnancy related pain.  Here are a few commonly prescribed rehab exercises for pain related to pregnancy.

Quadruped Brace

Setup:

1. Begin on all 4’s. It is best to have feet hanging off table.
2. Relax and let belly sag.
3. Bring belly up so the back is neutral.
4. Brace by “Acting as if someone is going to punch you in the stomach.”
5. Push your shins into the table and simulate a kegel exercise.
6. Hold for 5-10 secs while breathing.
7. Repeat 10 times, 3-4 times a day.

Notes:

• Don’t forget to breath.
• Do not round the low back.

Hip Flexor Stretch

Procedure:

1. Start on one knee so your front leg is about 3 feet in front of the other
2. Tilt your pelvis backwards, as if it is abowl and you are trying to spill water out of the back.
3. Lock your pelvis in line with your back; we do not want you to arch your back during these stretches.
4. Lean forward and backwards at the hips (NOT through your lower back).  Move as if someone has grabbed you by the front pockets and is pulling you forward.
5. Perform 10 slow repetitions for 3 sets.

Notes:

• You can increase or decrease the stretch in the front of your leg by moving the opposite leg forward or backwards.
• Keep your back as straight as possible and locked to your pelvis throughout these stretches, as though there is a 2×4 strapped between the two.
• Perform this series of stretching 2-3 times everyday.