Fertility & Prenatal Exercises

 Hands Massage

Get your other half to give your a hands massage to relief those swelling fingers during pregnancy. Swelling is caused by retention of excess water and poor blood circulation. Hands massage can ease swelling by moving away excess fluid and promotes better blood circulation.

Instructions

1. Massage from the tip of the fingers.
2. Using his thumb and pointing finger to squeeze from the tip towards the palm.
3. Begin from the tip and work towards the center of the palm.
4. Work from the thumb and move onto the pinky.

Fertility & Prenatal Exercises

Give yourself a foot massage

Benefits

• promotes blood circulation
• eases edema
• helps promoting healthy lymphatic system
• eases stress
• releases cramps

Instructions

1. Sit down on a comfortable chair or sofa where you can reach one foot with both hands.
2. Hold your left foot with both hands, apply pressure gently with your thumbs. 
3. Slowly stroke from your heel to toes.
4. You may do this with a single stroke or by moving your thumbs up to the centre line of your foot.
5. When you get to your toes, rub the fleshy pad of each one and squeeze for 30 seconds each.
6. Then, grab the bottom of your toes with your thumb and forefinger and pull it up.
7. Pinch the web between your toes after that.
8. Massage the ball, arch and heel of your foot with circular motions.
9. To finish this massage. Flex and rotate your foot several times.
10. Rub back and forth just under the ankle with your hand.
11. Stroke the top of your foot from toes to ankle, then end with soothing strokes up the calf.
12. Gently stroke from ankle to knee.
13. Repeat steps 2-12 on your right foot.

Fertility & Prenatal Exercises

Perineal Massage

 

Prepare yourself by massaging your perineum at about 37 weeks. Highly recommended by midwives, perineal massage helps to stretch your perineum to prepare for childbirth. It may help to void an episiotomy or tears. This massage can be performed by yourself or by your partner.

Instructions

1. Wash hands thoroughly with soap before starting.
2. Lubricate thumbs or index fingers with KY jelly.
3. Insert finger from each hand just inside the vagina.
4. Press downward towards the rectum and slide thumbs across the bottom, then up the sides of the perineum.
5. Repeat massage daily for as long as you feel comfortable with.

Fertility & Prenatal Exercises

Leg Massage

Benefits

• relieves tired legs
• prevents leg cramps during pregnancy
• promotes blood circulation

Instructions

1. Lie on your back or side way on a soft mat.
2. Ask partner to locate the outer part of your legs, where the foot meets the calf.
3. Apply pressure and begin massage with circular motions.
4. Gently progress up to the thigh in circular motions.
5. Finish where the thigh meets the buttocks.
6. Repeat steps 2 to 5 on the other leg.
7. Always start from the foot up and avoid massaging the inner thigh.

Fertility & Prenatal Exercises

Reduce strains in buttocks with a massage

 

Get your partner to massage gently into the bone at the base of your spine, it can reduce straining on the buttocks during pregnancy.

Instructions

1. Lie side way on a mat. Place a pillow or cushion on your head and between your legs. Place one under your armpit if it makes you feel more comfortable.
2. Alternatively, sit on a chair leaning on the back of the chair. Choose a resting position most comfortable for yourself.
3. Partner use fist to gently apply pressure at the base of your spine. 
4. You should tilt your pelvis slightly during the massage.
5. Massage ONLY on both sides of the spine. Stay AWAY of the spine itself to prevent unwanted injury. 
6. Don't massage as far as the tailbone area. 
7. You should not feel any pain or discomfort at any time. Massaging is about relaxing and getting comfortable. Stop immediately if you feel otherwise.

Fertility & Prenatal Exercises

Simple Spine Massage

 

Use unclenched fist to massage your spine to relieve back pain

• start at the nape of the neck and gently, slowly move down to the hips.
• apply pressure gently with unclenched fist. Increase or decrease pressure according to her desire.
• massage ONLY on both sides of the spine. Stay AWAY of the spine itself to prevent unwanted injury.

 

Fertility & Prenatal Exercises

Correct massage position

A few simple tips to get a massage from your partner at home.

• Lie side way on a mat. A firmer surface such as a mat is preferably better than a mattress which could be too soft for support.
• Place a pillow or cushion on your head and between your legs. Place one under your armpit if it makes you feel more comfortable.
• Keep your bottom leg straight and bend your top leg over the pillow.