Teaching antenatal exercises is a vital part of prenatal care that empowers pregnant individuals to adapt to physical changes, reduce discomfort, and prepare for labor.
Definition
Systematic exercises to help the pregnant woman adapt to the physical changes in her body during pregnancy and to tone up the muscles that will be stretched or stressed during delivery.
Purposes for Antenatal Exercises
- To lessen the problem of backache in pregnancy.
- To speed up return of muscle strength after delivery.
- To prepare for effective pushing in labor.
- To reduce problems related to sluggish circulation such as leg cramps, varicose veins, and edema.
Procedure
| Nursing actions | Rationale | |
| 1. | Abdominal breathing Teach mother to: Sit comfortably or kneel on all fours (hands and legs). | This exercise strengthens the deep transverse abdominal muscles which are the main support of the spine. Prevents backache in future. |
| Breathe in and out normally. | ||
| Pull on the lower part of the lower abdomen below the umbilicus while continuing to breathe normally. | ||
| Hold the muscles in the drawn- in position for 10 seconds. | ||
| Repeat up to 10 times. | ||
| 2. | Pelvic floor exercises Instruct mother to: Sit, stand or half-lie with legs slightly apart. | This exercise will prepare the pelvic floor muscles for the stretching during delivery. |
| Close and draw up around the anal passage as though preventing a bowel action. | ||
| Then draw up around the vagina and urethra as if to stop the flow of urine in midstream. | ||
| Hold for as long as possible up to 10 seconds, breathing normally, then relax. | ||
| Repeat up to 10 times. | ||
| 3. | Foot and leg exercises Instruct mother to: Sit or half-lie with legs supported. | Helps to improve venous circulation. |
| Bend and stretch the ankle at least 12 times. | ||
| Circle both feet at the ankles at least 20 times in each direction. | ||
| Hold tight (brace) both knees for a count of four and then relax. | ||
| Repeat 12 times. | ||
| Perform this exercise before getting up from resting, last thing at night and several times during the day. | ||
| 4. | Breathing exercise Teach mother to: Take a few deeper breaths now and again during the day. | Aids oxygen supply to mother and fetus. |
| At one time 3-4 breaths to be taken. | Prevents hyperventilation. | |
| Avoid a greater number of deep breaths at one time. | ||
| 5. | Posture for relief of aches and pains during pregnancy Instruct those who get sciatica-like pain to: Lie on the side, away from the discomfort so that the affected leg is uppermost. | Promotes comfort. |
| Place pillows to support the whole limb. | ||
| 6. | Exercise for relief of cramps Practice foot and leg exercises. | Dorsiflexion of the foot. Stretches the calf muscles. |
| If in sitting position, hold the knees straight and stretch the calf muscles by pulling the foot upward (dorsiflexing) at the same time. | ||
| Alternatively stand firmly on the affected leg and stride forward with the other leg. | ||
| 7. | Pelvic tilting Instruct mother to assume half Iying position. | Prepares the pelvic floor for stretching during delivery and prevents back pain and prolapsed uterus and vagina. |
| Place one hand under the back and other on top of abdomen. | ||
| Tighten the abdominal muscles and buttocks and press the back down on the underneath hand. | ||
| Repeat up to 10 times. | ||
| 8. | Knee rolling exercise Instruct mother to lie on back with knees bent and feet flat. | Helps prevent backache and minimize leg cramps. |
| Keep shoulders down flat, lower the knees slowly to the left, return to center and over to right. | ||
| Repeat and increase the range of motion gradually. | ||
| 9. | Tailor press exercise Instruct mother to sit with wide open legs bent at the knees and soles of feet together. | It strengthens perineal muscle and increases circulation making the pelvic joints more pliable. |
| Pull feet closer to body with hands under the knees. | ||
| Inhale and press knees down against the hands and simultaneously push hands against the knees to create resistance. | ||
| Hold pressure for a count of five. |
Teaching Tips
- Use visual aids and demonstrations
- Encourage partner involvement
- Tailor exercises to trimester and fitness level
- Reinforce daily practice and site safety (e.g., non-slip mats)
Special considerations
- Discourage pregnant women from standing for longer periods.
- Encourage pregnant women to put their feet up whenever possible.
- Teach them to avoid crossing legs at the knee or ankles as it may impede circulation.
- Support stockings may be worn if varicose veins are present.
- Practice exercises regularly.
- Exercise should never be carried to the point of fatigue.
- Walking outdoors at a good, brisk speed is recommended.
- Exercise of any kind is more beneficial if combined with fresh air and sunlight.
- It is important to take fluids frequently during exercise period.
- Women with pregnancy-induced hypertension (PIH) and heart disease must seek physician’s advice to know the exercises they can safely practice.
REFERENCES
- Annamma Jacob, Rekha, Jhadav Sonali Tarachand: Clinical Nursing Procedures: The Art of Nursing Practice, 5th Edition, March 2023, Jaypee Publishers, ISBN-13: 978-9356961845 ISBN-10: 9356961840
- Omayalachi CON, Manual of Nursing Procedures and Practice, Vol 1, 3 Edition 2023, Published by Wolters Kluwer’s, ISBN: 978-9393553294
- Sandra Nettina, Lippincott Manual of Nursing Practice, 11th Edition, January 2019, Published by Wolters Kluwer’s, ISBN-13:978-9388313285
- Annamma Jacob, Manual of Midwifery and Gynaecological Nursing, 4th Edition, 2023, Jaypee Publishers, ISBN: 978-9356961593
- Adrianne Dill Linton, Medical-Surgical Nursing, 8th Edition, 2023, Elsevier Publications, ISBN: 978-0323826716
- Donna Ignatavicius, Medical-Surgical Nursing: Concepts for Clinical Judgment and Collaborative Care, 11th Edition ,2024, Elsevier Publications, ISBN: 978-0323878265
- Lewis’s Medical-Surgical Nursing, 12th Edition,2024, Elsevier Publications, ISBN: 978-0323789615
- AACN Essentials of Critical Care Nursing, 5th Ed. Sarah. Delgado, 2023, Published by American Association of Critical-Care Nurses ISBN: 978-1264269884
- Ernstmeyer K, Christman E, editors. Nursing Fundamentals [Internet]. 2nd edition. Eau Claire (WI): Chippewa Valley Technical College; 2024. PART IV, NURSING PROCESS. Available from: https://www.ncbi.nlm.nih.gov/books/NBK610818/
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