Following a home exercise program during pragnancy

Following a home exercise program during pragnancy: The Home Exercise Program for Pregnancy follows through logically from one position to the next, rather than organising exercises by body region or muscle groups worked. This allows your exercise to be efficient - both in terms of time spent and of avoiding potential stress on your body struc­tures.

The exercises are ordered so that you warm up, stabilise, work and stretch in each position before you have to change position. For best results you should follow the order of exercises suggested for each position. Depending on your comfort and the time available, you can choose either to finish your program with relaxation in the sitting position or move onto your side. Tips, variations and cautions have been included to allow you to adjust your program to suit your body and pregnancy.

While you will probably find the exercise names and photos are a suf­ficient cue as you become more familiar with the program, reread the copy from time to time to remind yourself about correct technique so that you reduce the risk of discomfort.

The number of times you do each exercise at a time is called the num­ber of repetitions. After a short rest, you may wish to repeat the exercise. This is known as doing a second set For example, two sets of six repeti­tions means you did the exercise six times, took a short rest and then did six repetitions a second time.

Usually the number of repetitions suggested in the text for each exercise is eight. If you feel you are unable to achieve the number recommended, do what you feel comfortable with. As your fitness develops you may feel able to do more. As your pregnancy progresses you may need to do fewer. If an exercise does not feel right, leave it out of your program and discuss it with your medical or exercise consultant. Depending on the number of repeti­tions you do, the program may last for 20 minutes.

We have recommended holding a comfortable stretch for a minimum of 10 seconds in the case of most stretches. However, only hold the stretch while it feels comfortable, to help prevent injury from muscle and soft tis­sue tightness. To develop your flexibility you may like gradually to increase the length of time you hold the feeling of a comfortable stretch up to 30 seconds, and perhaps repeat the stretch after a short rest. Remember, after you have held a stretch, to return to your starting position slowly to help prevent strain.

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