Physiotherapy for high-risk pregnancy: 14 correct positions and safe exercises to protect the expectant mother and child | Health

This –

• Autoimmune diseases
• Diabetes
• High blood pressure
• Fibroid
• HIV infection
• Kidney disease
• Obesity
• Mental disorders (depression)
• Polycystic ovary syndrome
• Thyroid diseases
• Blood clotting disorders.
• Health risks associated with pregnancy
• Gestational diabetes
• Low birth weight
• Multiple pregnancy
• Gestational hypertension, preeclampsia and eclampsia.
• Placental conditions such as placenta previa or placental abruption.
• Previous preterm birth
• AFI index level (too high or too low).
• Heart condition
• Liver diseases
• Habitual miscarriage.

In an interview with HT Lifestyle, Dr Mohanapriya (PT), Senior Executive Physiotherapist, Cloudnine Group of Hospitals, Chennai (OMR Division), shared, “A review of recent research articles and personally as a physiotherapist, the role of physiotherapy exercises is very important. is critical in the management of high-risk pregnancies. Physical activity before and after pregnancy is known to benefit both mother and fetus. WHO recommends a minimum of 150 minutes of moderate aerobic exercise per week.”

According to her, physical therapy helps reduce –

• High blood pressure
• This reduces the risk of weight gain in both mother and baby.
• Helps with postpartum recovery and weight loss.
• Lifts your mood and increases stamina
• Preparing for childbirth and recovery.

She recommended that before you begin physical activity, you evaluate yourself using a speaking test. How to perform this test –

• During physical activity, have the patient say a few phrases. If you do low-frequency exercises, you can pronounce sentences without difficulty.
• If these are mid-frequency exercises, you can speak, but you may have difficulty pronouncing sentences without continuity.
• If it is high frequency exercise, you cannot speak normally, you can only say words without continuity. Based on these criteria, we can evaluate the intensity of a person’s physical fitness. In addition to aerobic exercise, we have an advanced exercise protocol that can be included in the program of high-risk pregnant women.

Modification of daily activities

Dr Mohanapriya said: “In some high-risk pregnancies, obstetricians recommend exercise after 28 weeks of gestational age and the mother is advised to undergo complete bed rest. At this time, you can begin slow and moderate phase walking. Especially after each meal to maintain blood sugar hemostasis and control weight, improve circulation and prevent muscle cramps.” She advised –

• 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 with caution and gradually increase speed and distance.

If you plan to walk quickly or do long walks:

• wear comfortable shoes
• stay level
• walk straight and tighten your abdominal muscles
• make sure you can pass the “speaking test”
• Avoid walking in hot weather – try going outside early or late when it is cooler.
• Bring water and healthy snacks
• Consider using a pedometer or step counting app to track your movements and see your progress.
• Listening to music or visiting new places to walk will make your walk interesting.

Mothers can do less invasive household chores such as cleaning, kitchen work, caring for pets, and cooking. So it may be a distraction rather than bed rest or inactivity.

Posture correction and exercises

Dr. Mohanapriya said, “Mostly mothers who rest for a long time or sit in a slouched position, the thoracic hump puts more stress on the back, which in turn leads to problems in the pelvic girdle. Mothers should know postures such as sitting, lying and standing with exercises to strengthen the midsection and back.” These may include:

1. Back to the wall/slides along the wall

• Use the wall to support yourself as you press your body against the wall, tuck your chin back into your head, and roll your shoulders back. Tighten your pelvis. Take the time to really feel what it feels like to have good posture.

2. Wall angels

• Stand against the wall, position your head, shoulders, arms pressed against the wall, carefully raise your arms along the wall up to your head and lower it to your hips. keep all parts of your body in good posture.

3. Pull your head back

• Keep your head straight and look forward, keep your eyeball straight, and press your chin to your chest.
• Doorway, lunge
• Stand in the open door
• Extend your arms to the sides of the door
• Take a large step back with your right foot, placing your body weight forward on your hands. You should feel a stretch in your upper chest.
• Hold for a few seconds
• Repeat with your left leg.

4. Row standing

• Attach the middle part of the block to the handle and pull with both palms, bend your elbows and touch your chest back, repeat for several repetitions.
• Blade thrust
• Squeeze your shoulder blade as much as possible. And hold for 15 to 30 seconds.

5. Exercises for the pelvic floor

• Pelvic floor muscle exercises while lying down can be included to prevent pelvic floor muscle weakness due to inactivity and strengthen the muscles for future gestations.

6. Kegels

• This exercise is designed to strengthen muscles that become stretched during pregnancy and childbirth. They also relieve persistent pain from back, pelvic or tailbone pain.
• Imagine trying to hold back from urinating or exhaling midway and holding this position for ten seconds.

7. Pelvic tilt

• Lie down with your head on the pillow and your knees bent toward the ceiling. Pull your stomach in and press your legs to the surface of the bed. Hold yourself in this position for about 4 seconds, while breathing. Practice this as often as possible. Pelvic floor exercises are best done 3 times a day.

8. Bridge connection

• This is posturally similar to pelvic tilt. To begin, place your head on the pillow, press your feet into the bed, and spread your legs slightly. Slowly lift your back off the bed, lifting your buttocks up. Then return your body to the starting position.

9. Isometric exercises

You can include isometric exercises to strengthen the neck muscles to acquire correct posture and the knee muscles to overcome muscle weakness in the lower extremities.

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

10. Isometric knee 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 cushion or wedge that can provide 15 degrees of knee extension. Perform and hold the movement for 15 to 30 seconds and repeat 10 times.
• Straight Leg Raise: Stress your knee as much as possible, lift your legs 30 degrees, hold for 30 seconds and repeat.

11. Stretching exercises

Whole body stretching exercises should be included to relieve muscle spasms and muscle tension. Incorporating gentle warm-up and stretching exercises such as yoga poses can help relieve muscle fatigue and tension.

12. Resistance exercises

For example, you can include light weight training using dumbbells, exercises with tera-bands, and tension tubes for all muscle groups.

13. Dumbbell Shoulder Press

14. Cat and cow

Dr. Mohanapriya concluded, “When you start exercising, consult a physical therapist immediately for a personalized exercise protocol to prevent complications during pregnancy.” Consult your OBG if any of the following symptoms persist:

• Dyspnea
• Chest pain
• Spotting or bleeding
• Pelvic pain
• Water leak
• Restricted movements of the child.
• 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.