Antenatal exercise

Purposes of antenatal exercise

The antenatal exercise aims at preventing low back pain and enhancing physical and psychological preparation for delivery by means of joint stretching and muscle strengthening.

Guidelines for antenatal exercise

• Breathe smoothly, work gradually according to your capability
• Work twice or thrice a day and repeat each set of movements ten times in every session
• Antenatal exercise may begin when pregnancy reaches 16 to 20 weeks
• The physiotherapist may make modifications to the exercise according to your physical conditions
• Note: This leaflet is only a brief introduction to antenatal exercise

Types of antenatal exercise

1. 1. Pelvic floor exercise

   • Sit on a chair with your back against the seatback
   • Tighten the vaginal, urethral and anal muscles as if trying to withhold urination or defecation. You can also do this exercise in a standing position.
   • Pelvic floor exercise enhances the control and support of pelvic floor muscles. It helps you prepare for childbirth and prevents uterine prolapse, urinary incontinence, and hemorrhoid.

2. 2. Back and abdominal exercise

   • Sit on a chair with your back against the seatback ﹣
   • Breathe naturally ﹣
   • Tighten the abdomen and then press the pelvis downwards to flatten your low back against the seatback. Hold for 5 seconds, and relax.
   • This exercise helps you by correcting the low back and pelvic posture. It strengthens your abdominal muscles and prevents back pain.
   • Note: Practise good posture in daily activities

3. 3. Ankle exercise

   • Sit on a chair with your back against the seatback ﹣
   • Start with one ankle and turn the foot upwards and downwards. Each up-and-down movement is counted as one time. Repeat ten times ﹣
   • Rotate the ankle to draw an inward or outward circle. Each circular movement is counted as one time. Repeat ten times ﹣
   • Repeat the same steps at the other ankle ﹣
   • Ankle exercise helps reduce leg swelling and varicose vein, thus alleviating the problem of leg cramps

4. 4. Lower limbs relaxation exercise

   • This exercise enhances the flexibility and strength of inner thighs and pelvic muscles. It helps you get accustomed to the delivery position and prevent thigh spasm during delivery
   • Sit on a stable low chair against a wall and spread your thighs sideways. Hold for 5 seconds and relax
   • Note:
     • It is suitable for pregnant women with tight thighs
     • Do not pull apart the thighs
     • Please note that this exercise is not suitable for those with pain over the pubic bones