Physiotherapy in high-risk pregnancy: 14 correct postures, safe exercises to protect the pregnant mother and baby | Health

Pregnancy is a beautiful journey where everything is beautiful. women Cherish and enjoy every moment, but due to change in lifestyle health conditions, predisposing genetic disorders and psychological factors, pregnancies Now days are getting complicated. Health experts state that they encounter various factors that make pregnancy high risk.

These…

• autoimmune diseases
• Diabetes
• Hypertension
• myomas
• HIV infections
• kidney disease
• obesity
• Mental health disorders (depression)
• polycystic ovary syndrome
• thyroid disease
• Blood clotting disorders.
• Pregnancy-related health risks
• gestational diabetes
• low birth weight
• multiple pregnancy
• Gestational hypertension, preeclampsia and eclampsia.
• Placental conditions such as placenta previa or abruption of the placenta
• Previous premature birth
• AFI index level (too high or too low).
• cardiac status
• liver disorders
• Recurrent pregnancy loss.

In an interview with HT Lifestyle, Dr Mohanapriya (PT), Senior Executive Physiotherapist, Cloudnine Group of Hospitals – OMR Branch, Chennai, shared: “Going through the latest research papers and personally being a physiotherapist, the role of physiotherapy exercises is very important in managing high-risk pregnancies.” “It is known that physical activity before and after pregnancy benefits both the mother and the fetus. WHO recommends at least 150 minutes of moderate aerobic exercise per week.”

According to him, physiotherapy helps reduce –

• Hypertension
• Reduces the risk of weight gain in both mother and baby
• It helps postpartum recovery and weight loss.
• Elevates mood and increases stamina
• Prepares for birth and recovery

He suggested that you evaluate yourself with a speech test before starting any physical activity. How to do this test –

• Have the patient speak some sentences during physical activity. If you enjoy low-frequency exercises, you can speak the sentences without any difficulty.
• In mid-frequency exercises, you can speak but can barely form phrases without continuity.
• If it comes to high frequency exercises, you may only produce words without continuity when you cannot speak properly. Based on these criteria we can evaluate an individual’s fitness intensity. Apart from aerobic exercises, we have an advanced exercise protocol that high-risk pregnant women can also include.

Changing daily living activities

Dr Mohanapriya said: “In some high-risk pregnancies, obstetricians recommend exercise after the 28th week of pregnancy and full bed rest is recommended for the mother. Slow and moderate walking can be started during this period. Especially after each meal, to maintain hemostasis of blood sugar level and maintain weight. “to manage, increase blood circulation and prevent muscle cramps.” He recommended –

• Try to walk faster than usual to get your heart beating faster.
• If you exercised before pregnancy, aim for at least 150 minutes of physical activity, such as walking, each week.
• If you’re new to exercise, start slowly and gradually increase your speed and distance.

If you plan to walk briskly or go on longer walks:

• wear comfortable shoes
• stay on level ground
• walk tall and pull your abs in
• Make sure you can pass the ‘speaking test’
• avoid walking in hot weather; Try going outside early or late in the day when the weather is cooler
• Take water and healthy snacks with you
• Consider using a pedometer or step counting app to track your movements and see your progress.
• Listening to music or trying new places to walk will help keep walking interesting.

Mothers can involve themselves in less invasive household activities such as cleaning, kitchen activities, caring for pets, cooking. So much so that it can be a distraction rather than bed rest or inactivity.

Posture correction and exercises

Dr Mohanapriya said: “Mothers, who often rest for long periods of time or are in a slouched sitting position, have more tension in their back, which leads to pelvic girdle problems. Mothers should be taught mid-back and back strengthening exercises and awareness about postures such as sitting posture, lying posture, standing posture.” “It should be earned.” These may include:

1. Back to wall/wall slides

• Use the wall to support you as you lean your body against the wall, tucking your chin behind your head and opening your shoulders. Tighten your pelvis. Take the time to really feel what it’s like to have good posture.

2. Wall angels

• Lean your head against the wall, lean your shoulders against the wall with your hands, slowly raise your hands along the wall towards your head and lower them down to your hips. Keep all parts of the body in good posture.

3. Pull your head back

• Hold your head up and look forward, keep your eyeball straight and tuck your chin towards your chest.
• door way move
• Stand in an open doorway
• Extend your arms to the sides of the door
• Take a big step back with your right leg, shifting your weight onto your arms. You should feel a stretch in your upper chest.
• Press and hold for a few seconds
• Repeat with left leg.

4. Standing row

• Attach the middle part of the hoop to a mallet and pull it with both your palms and bending your elbows, scraping the ribcage back and repeating several times.
• shoulder blade pull
• Tighten the shoulder blade as much as possible. And hold for 15 to 30 seconds.

5. Pelvic floor exercises

• Pelvic floor exercises can be performed in the lying position to prevent the weakening of the pelvic floor muscles due to inactivity and to strengthen the muscles for future pregnancies.

6. Barrels

• This exercise helps strengthen the muscles strained during pregnancy and birth. They also relieve persistent pain in the back, pelvis, or tailbone pain.
• Imagine trying to stop yourself from urinating or breathing and holding this position for ten seconds.

7. Pelvic tilt

• Lie down with your head resting on a flat pillow and your knees bent toward the ceiling. Pull your belly in, keep your feet flat on the surface of the bed. Hold yourself in this position for about 4 seconds, breathing as you do so. Practice this as often as possible. Pelvic floor exercises are best done 3 times a day.

8. Bridging

• This is posturally similar to pelvic tilt. To start, position yourself with your head resting on a pillow, your feet flat on the bed, and your legs slightly apart. Slowly lift your back off the bed, lifting your hips up. Then return your body to its original position.

9. Isometric exercises

Isometric strengthening exercises for the neck muscles can be used to gain correct posture, and isometric strengthening exercises for the knee muscles can be used to eliminate the weakness in the lower extremity muscles.

• Press your palm towards your forehead. Resist with your neck muscles. Hold for 10 seconds. Relax. Repeat 5 times.
• Repeat the exercise by pressing the side of your head. Repeat 5 times. Switch sides.

10. Knee isometric exercises

• Place a towel under your knee and try to press it down and hold it for 15 to 30 seconds. Repeat 10 times.
• Place a pillow or wedge that can provide 15 degrees of knee extension. Do the move and hold for 15 to 30 seconds and repeat 10 times.
• Repeat the exercises with straight leg raises, tightening the knee as much as possible and lifting the legs 30 degrees and keeping them like this for 30 seconds.

11. Stretching exercises

It should be included in full body stretching exercises to relieve muscle cramps and muscle tension. Light warm-up exercises and stretching exercises such as yoga asanas can help relieve muscle fatigue and tension.

12. Resistance exercises

For example, light resistance training exercises using dumbbells, thera band exercises, tension tube for all muscle groups can be included

13. Dumbbell shoulder press

14. Cat and cow

“Once you start exercising, immediately contact a physiotherapist for a personalized exercise protocol tailored to prevent complications during pregnancy,” concluded Dr Mohanapriya. Contact your OBGYN if any of the following symptoms persist –

• Shortness of breath
• chest pain
• spotting or bleeding
• pelvic pain
• water leak
• Decreased baby movements
• dizziness
• Headache
• Swelling
• muscle weakness

Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your physician with any questions you may have regarding a medical condition.