UC San Diego Health physical therapist Kerry McCullough, PT, DPT leads you through exercises that can be done during pregnancy. They are designed to increase blood flow and circulation, reduce pain and strengthen the major muscle groups to help with labor.
For the first set of exercises you will be in the supine position, or lying down.
Exercise 1 - Kegel (Pelvic Floor Contraction)
• Tighten your pelvic floor muscles by drawing them up.
• Hold for 2 seconds.
• Repeat 10 times.
Exercise 2 - The Glute Set
• Squeeze your buttocks muscles together.
• Hold for 5 seconds.
• Repeat 10 times.
Exercise 3 - The Bridge
• Make sure your bed is flat and that you have no more than one pillow under your head.
• Bend your knees and tighten your stomach.
• Pull your belly button towards your spine.
• Squeeze your buttocks together and lift your hips off your bed towards the ceiling.
• Lower slowly and repeat 10 times.
Exercise 4 - Lower Trunk Rotation
• With your bed dlat, gently bend your knees and move them from side to side.
• Repeat 10 times.
Exercise 5 - Heel Slides
• Slide one heel towards your buttocks as you bend your knee, then straighten.
• Repeat 10 times on each leg.
Exercise 6 - Clam Shells
• Lie on your back with your knees bent, place the resistance band around your knees.
• While performing a pelvic floor contraction (kegel) and with your stomach muscles tightened, pull one knee out to the side, keeping your low back firmly on the bed.
• Alternate legs with controlled motion.
• Repeat 10 times.
• This exercise can also be completed without the resistance band.
Exercise 7 - Shoulder Strengthening Exercises
• Raise the head of your bed about 30 degrees.
• Using the band, moving arms in opposite diagonals while squeezing your shoulder blades.
• Repeat 10 times in each direction.
• Next, horizontally move your arms apart at shoulder height while holding the band.
• Repeat 10 times.
For the next set of exercises you will be in a seated position.
Exercise 1 - Neck Stretches
• Sit with good posture.
• Next, gently bring your ear towards you shoulder. Hold for 15 seconds and repeat on the other side.
• Now, rotate your head and look down towards your pocket. Hold 15 seconds and repeat on the other side.
• This exercise can also be performed laying down if too much tension is felt in sitting.
Exercise 2 - Shoulder Squeezes
• Sitting with good posture squeeze your shoulder blades together while rotating your arms out, keeping your elbows pinched at your side.
• This may also be done using the band.
• Repeat 10 times.
Exercise 3 - Elbow Curls
• Drop one end of the band to the floor and step on it.
• While it is anchored to the floor perform a bicep curl.
• Repeat 10 times on each side.
Exercise 4 - Ankle ABCs
• Elevate your bed so that your feet can dangle.
• Write out the alphabet in air with your foot.
• Repeat on each side.
Exercise 5 - Clam Shells with Band
• Sitting up tall at the edge of bed with your feet firmly on the floor, place the band around your knees.
• Performing a pelvic floor contraction (kegel) , have your stomach muscles tight, and push both knees out gently towards the band.
• Hold 5 seconds.
• Repeat 10 times.
- 3760 views
