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PREGNANCY EXERCISES PDF

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Pregnancy and exercise. Benefits of exercise in pregnancy. • Regular exercise ( at the right intensity) can help reduce back pain, improve or maintain. Prenatal Workout. Email: [email protected] According to the American College of Sports Medicine (ACSM), healthy women with uncomplicated. If there are no health or pregnancy reasons why you should not exercise, you should be encouraged during your pregnancy to participate in regular aerobic and.


Pregnancy Exercises Pdf

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SPORTS MEDICINE AUSTRALIA. Women in Sport • Fact Sheet. EXERCISE in pregnancy. Pregnancy used to signal the end of a woman's sporting career but in . Is it safe to exercise during pregnancy? If you are healthy and your pregnancy is normal, it is safe to continue or start most types of exercise, but you may need. baby—throughout your pregnancy. Designed in an easy-to- follow format, it includes advice and guidance from world leaders in pregnancy and exercise.

One of the groups just received the guidance and performed the at home exercises. The other two groups used pelvic belts also - one used the rigid kind and the other the non-rigid kind. After the interventions, which lasted a week, the authors found a reduction in the score from the Patient-Specific Functional Scale However, there was no significant difference between the groups, which suggests that the use of pelvic belts did not add positive effects to the program of muscle strengthening and guidance performed by the participants.

Besides, the authors followed-up with investigations three, six and 12 months after birth. The participants were randomly divided into three groups and they all received information and wore pelvic belts. One of the groups also performed at home exercises, and the other performed exercises at the clinic.

The median of the duration of the interventions was of 10 weeks for the information group, 14 for the group that performed exercises at home and 16 weeks for the group that performed exercises at the clinic.

In all groups, the authors found a decrease in intensity of the areas of pelvic pain and an increase in functional capacity between the 38th gestational week and at 12 months after the birth P: 0. However, there was no significant difference between the three groups during pregnancy or after birth, suggesting that performing the exercises did not add positive effects to the information and use of a sacroiliac inelastic belt.

Eggen et al. The pregnant women who participated in the study were randomly divided into an intervention group, which performed weekly supervised exercises for 16 to 20 weeks, and a control group, which received routine care.

The assessements were carried out on the 20th and 36th gestational weeks. The exercise program did not have significant effects on functionality, and on the prevalence and intensity of pelvic or low back pain in pregnancy.

The study by Martins et al. The women who participated in the intervention group reported feelings of relief, and the pain intensity decreased significantly. A decrease in low back pain, but not in pelvic pain, was found with the pain-provoking tests. Morkved et al.

The first study proved the efficacy of the program for the prevention of lumbopelvic pain. A total of participants were assessed, randomly divided into an intervention group group exercises and a control group information from the obstetrician.

This study did not find differences regarding medical leaves. The study by Stafne et al. Martins and Silva 43 assessed the efficacy of Hatha yoga on the reduction of low back and pelvic pain in 60 pregnant women, and found that the method was more efficient for postural guidance control group than for the reduction of pain intensity. Discussion The results from this systematic review showed that the studies about the use of Physical Therapy for pregnancy low back and pelvic pain through therapeutic exercises are relatively recent and have, in their majority, high methodological quality.

However, the number of indexed studies on the subject is still small. Besides, the studies were very heterogeneous, which complicated the comparison between the assessed variables and outcomes. Systematic reviews by Stuge et al.

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Duration and frequency of the interventions One of the aspects observed in the assessed RCTs was the use of very different protocols as to the duration of treatment, which varied from one to 20 weeks, and as to the weekly frequency, which varied from once a week to three times a day. The fact that there is no consensus about the duration and frequency of the interventions was also found by other studies that assessed the effects of the exercises on pregnant women.

The studies by Elden et al. The studies by Garashabi et al. In this sense, despite the fact that practicing exercises during pregnancy is considered to be safe, the indication of intensity, duration and frequency of the exercises is not well established yet. We suggest that they be defined according to the needs of each pregnant woman Group and individual protocols, with or without supervision We found that the types of exercises were different among the RCTs.

There was predominance of protocols that associated aerobic, strengthening, stretching, body awareness, breathing and relaxation exercises 38 , 39 , 41 , Besides, the exercises were different regarding how they must be performed.

Beginning an Exercise Program during Pregnancy

Two studies 37 , 38 included in this systematic review used protocols with at home exercises - which had different results, and two others 41 , 42 associated at home exercises with exercises done at the clinic, and also had conflictive results.

In the same sense, other studies 11 , 26 , 30 that used at home exercises in their interventions showed there was no consensus about the effects on pregnancy low back and pelvic pain. The study by Schim et al. The study by Kordi et al. Finally, the study by Miquelutti et al. Even though some studies 37 , 38 , 41 , 42 used guided interventions for at home exercises, without continuous supervision, all the RCTs included in this review had interventions that were guided or supervised by Physical Therapists at one moment.

As to the exercises that were supervised by different therapists, previous studies found that these strategies were efficient for pregnancy low back and pelvic pain 8 , 9 , The importance of supervision during the exercises for the treatment and prevention of low back pain is also emphasized in studies that did not focus solely on pregnant women 45 , Five of the RCTs 39 , 40 , 41 , 42 , 43 included in this systematic review used group intervention protocols.

As to the treatment for the pregnant women being individual or in group, European guidelines recommend that they be individual However, group activities, even with different focuses and supervised by health professionals, are described as an importance resource for ensuring assistance during pregnancy, as it is also a space for sharing experiences, feelings and affects that are common to the period 48 , 49 , Assessment methods The assessment methods of the outcomes were also heterogeneous among the RCTs, corroborating data from the literature which show controversies related to the clinical assessment of pregnancy low back pain Since the evidences and alternatives are scarce, self-reports and designs are recommended 47 , Low back pain Referring specifically to low back pain, only one RCT in accordance with the inclusion criteria was found in this systematic review, with a relatively small sample size, limited to eight weeks of intervention and only using the GPR 36 method.

Although this study demonstrated a significant reduction in pain intensity and functional limitations in the group that received the intervention, another study with the same design that could confirm and generalize this evidence was not found. Other published RCTs have shown benefits from interventions with exercises that were not specifically conducted by physical therapists 9 , A systematic review conducted by Pennick and Liddle 16 included a total of 23 studies, and seven specifically assessed exercises for pregnancy low back pain, comprising mat or aquatic exercises, not limited to exercises supervised by physical therapists.

The authors found, specifically in these seven studies, evidence of poor quality of the effectiveness of the exercises for the management of pregnancy low back pain. Other studies 8 , 11 indicate that specific stabilization exercises for strengthening the muscles of the pelvic girdle can be effective in the treatment of pregnancy pelvic pain, with relatively short interventions six weeks.

Exercises for the treatment of pelvic pain during pregnancy are recommended by European guidelines 47 , which corroborate our findings with regard to the heterogeneity of the duration of the protocols used in the literature, which means that there is no consensus on the appropriate treatment period.

All articles presented interventions in small groups, not in accordance with the European guidelines 47 , which recommend individualized treatments during pregnancy. The fact that the assessment and treatment of low back and pelvic pain were performed concomitantly in these studies must also be considered.

It is known that the differential and accurate diagnosis of these pains is essential, since these are different conditions and have different treatments and prognoses 8 , Thus, the used intervention protocols, which did not treat these pains differently, could have influenced the results of the research.

Pennick and Liddle 16 , in a recent systematic review, included 23 studies with pregnant women, and found evidence that the practice of specific exercises was able to relieve lumbopelvic pain during pregnancy. Richards et al. Gutke et al. In contrast, the systematic review by Van Benten et al. Limitations of the study The low number of indexed articles on the subject that met the inclusion criteria stipulated for this systematic review limited the number of selected studies.

This factor, along with the methodological differences, heterogeneity in relation to samples, interventions, follow-up periods and outcome measures, made it impossible to conduct a meta-analysis and, therefore, there is considerable uncertainty about the estimate of the effects of this type of treatment. Conclusion This systematic review found that the RCTs published on the subject and included in this investigation, although mostly with high methodological quality, are scarce and use heterogeneous methodologies and protocols, limiting the possible conclusions.

Thus, it is not possible to establish a consensus on the duration, frequency and more effective type of therapeutic exercise for the management of pregnancy low back and pelvic pain. Therefore, we suggest that new RCTs be conducted, with a higher number of participants, describing their activities in more detail, and demonstrating more clearly which therapeutic intervention was more effective, so their results can guide the clinical practice of Physical Therapists, based on the scientific evidence found.

Musculoskeletal disorders of pregnancy, delivery and postpartum. Barueri Brazil : Manole; Low back pain during pregnancy: prevalence, risk factors, and outcomes. Obstet Gynecol. Prevalence of low-back pain in Lesotho mothers.

J Manipulative Physiol Ther. Lumbar back and posterior pelvic pain during pregnancy: a 3-year follow-up. Eur Spine J. The effect of an exercise program and ergonomic advices on treatment of pregnancy-related low back pain: a randomized controlled clinical trial. J Mazand Univ Med Sci. Fatigability of back extensor muscles and low back pain during pregnancy.

Clin Biomech Bristol, Avon. The effect of exercise on the intensity of low back pain in pregnant women. Int J Gynaecol Obstet. Specific exercises to treat pregnancy-related low back pain in a South African population. Int J Gynecol Obstet. Comparison between the effect of lumbopelvic belt and home based pelvic stabilizing exercise on pregnant women with pelvic girdle pain; a randomized controlled trial. J Back Musculoskelet Rehabil.

Tool: Pregnancy Workout Plan

Antenatal interventions for overweight or obese pregnant women: a systematic review of randomised trials. Antenatal exercise to improve outcomes in overweight or obese women: A systematic review. Acta Obstet Gynecol Scand. Physical therapy for pregnancy-related low back and pelvic pain: a systematic review.

Does antenatal physical therapy for pregnant women with low back pain or pelvic pain improve functional outcomes? A systematic review. Interventions for preventing and treating pelvic and back pain in pregnancy. Cochrane Database Syst Rev. Treatments for pregnancy-related lumbopelvic pain: a systematic review of physiotherapy modalities. Recommendations for physical therapists on the treatment of lumbopelvic pain during pregnancy: a systematic review.

J Orthop Sports Phys Ther. Development of a highly sensitive search strategy for the retrieval of reports of controlled trials using PubMed. Int J Epidemiol. A systematic review of workplace interventions to prevent low-back pain.

Aust J Physiother. Systematic review studies: a guide for careful synthesis of the scientific evidence. Rev Bras Fisioter. Use of pelvic tilt exercise for ligament pain relief.

J Nurse Midwifery. Group intervention for women with pelvic girdle pain in pregnancy. A randomized controlled trial. Effects of a back-pain reducing program during pregnancy for Korean women: a non-equivalent control-group pretest-posttest study.

Int J Nurs Stud. Effect of a regular exercise programme on pelvic girdle and low back pain in previously inactive pregnant women: A randomized controlled trial. J Rehabil Med. J Midwifery Womens Health. Effects of acupuncture and stabilising exercises as adjunct to standard treatment in pregnant women with pelvic girdle pain: randomised single blind controlled trial.

Evaluation of a birth preparation program on lumbopelvic pain, urinary incontinence, anxiety and exercise: a randomized controlled trial. BMC Pregnancy Childbirth. Campinas Brazil : Universidade Estadual de Campinas; Manual therapy, exercise, and education for low back pain and pelvic pain during pregnancy. Am J Obstet Gynecol. BMC Public Health. Diastasis recti arises during pregnancy because the growing fetus pushes the abdominal muscles apart — specifically the rectus abdominal muscles.

But they actually go vertical from head to toe. Sometimes that gap closes on its own, but other times, it stays open. That leaves a spot in the belly where there is very little muscle to hold in your stomach and other organs, a spot that can be 1 to 2 inches wide. That lets the organs and overlying tissue bulge out — and cause mommy pooch. To flatten the area, women have to get those abdominal muscles to realign. And that is where the exercises come into play. If you search online for ways to fix diastasis recti, you'll turn up a deluge of exercise routines, all claiming to help coax the abdominal muscles back together.

But the quality of much of that information isn't good, Brubaker says. They splay your abs apart in so many ways.

Some places offer online classes and videos, which are much less expensive. The American College of Obstetricians and Gynecologists also recommends abdominal exercises for the perinatal period.

But the organization's guidelines don't provide details — such as which exercises work best or how often women should do them and for how long. Plus, ACOG focuses more on preventing diastasis than on fixing the problem; it recommends strengthening the abdomen before and during pregnancy. Keller right checks a student's progress after the the final class.

The fitness coach worked with an OB-GYN from Weill Cornell Medicine to standardize and evaluate her exercise program, which primarily targets abdominal muscles. Sharma hopes to change that. A few years ago, she teamed up with Keller to start to gather some evidence on her technique. The study was small — just 63 women.

Six types of exercise to keep you fit and healthy

But the results were quite promising. After 12 weeks of doing Keller's exercise — 10 minutes a day — all the women had fixed their diastasis recti, Sharma and Keller reported at ACOG's annual meeting few years ago. But during Keller's four-week class, she teaches many versions of the exercises. Tania Higham left and Maeve Clancy do a version laying on their backs. Talia Herman for NPR Now Sharma says she is working to put together a larger study to really nail down when the exercise works and how well.

Tight and tighter Back at the class in San Francisco, Keller is taking us moms through the key exercise. It's surprisingly simple to do.

We're going to do another set. And then as we exhale, we suck in our belly muscles — as far back as they'll go, toward the spine. Hold this position," she says. Then we take tiny breaths. With each exhale, we push our stomachs back further and further.

You can do the exercise in several different positions, Keller says: sitting crossed-legged, sitting on your knees, standing with knees slightly bent, on all fours or laying on your side in the fetal position.

The key is to be sure your back is flat, and that you do the exercise 10 minutes each day, changing positions every two minutes or so. For the rest of the time, your belly is pulled all the way back into the spine. So it's judgment day. Time to see whether we've flattened our bellies and resolved the diastasis recti.Baby names.

Int J Gynaecol Obstet.

Exercise tips for pregnancy

Antenatal exercise to improve outcomes in overweight or obese women: A systematic review. As your baby develops and your body changes, you need more oxygen.

J Back Musculoskelet Rehabil. Aerobic and strengthening exercises, stretching, body awareness, breathing and relaxation, information. During pregnancy, the abdominal muscles responsible for a "six pack" stretch apart left to accommodate a growing fetus. The secondary outcomes we considered were self-reported symptoms and medical leaves medically approved time-off from work. J Orthop Sports Phys Ther. Methods The following electronic databases were utilized to search for eligible studies: