Fertility & Prenatal Exercises

Waist Twists

Benefits

• tones waist muscles flexibility
• stretches shoulders
• stretches neck muscles

Instructions

1. Stand up straight with feet at shoulder length apart, knees may be slightly bend if you feel more comfortable.
2. Raise both arms to shoulder height to the left side.
3. Turn your head to the right side and focus on an object directly on your right.
4. Stay in position for a minute and breath steadily.
5. Slowly turn both arms to the right and repeat steps 2-4 for the other side.

Fertility & Prenatal Exercises

Ankle Stretching Exercise

 

Benefits

• releases painful spasms through the calves
• prevents leg cramps
• promotes blood circulation in legs
• opens up blood vessels in legs

Instructions

1. Sit on your bed with your back against the headboard or on a mat against a wall.
2. Straighten up your back and elongate your spine.
3. Rest your arms on the sides.
4. Sit on both legs spread out in front of you. Make sure they are straight. DO NO bend your knees.
5. Starts by pointing both your feet to the front like arrows. Stretch as far as you possibly can.
6. Stay in position for 5 seconds.
7. Then point your toes to your body like anchors.  Stay in position for 5 seconds.
8. Repeat steps 4-6 10 to 30 times.
9. Practice two to three times a day and especially before bed time to avoid cramps during the night.

 

Fertility & Prenatal Exercises

Shoulder Circles

  Benefits

• relaxes shoulders
• relaxes upper back
• opens up chest
• counteracts rounded shoulders during pregnancy

 

 

Instructions

1. In a standing or sitting position.
2. Start rotating your shoulders backwards and down in circular motions ten times.
3. Rotate shoulders forward and down in circular motions times.

 Chest Stretch

Benefits

• relaxes back muscles
• stretches shoulders
• opens up chest
• prevents shoulder cramps

 

 

Instructions

1. In a standing or sitting position.
2. Clasps your hands behind your back with straight elbows.
3. Open up your chest.
4. Relax and pull your shoulders down.
5. Pull your clasped hands towards the floor.
6. Maintain breathing steadily.
7. Hold for as long as you feel comfortable with.
8. Unclasp your hands and relax to exit this position.

Fertility & Prenatal Exercises

Seated Hamstring Stretch

Benefits

• stretches hamsprings
• prevents leg cramps
• promotes blood circulation in lower body
• relieves sciatica
• prevents lower-back pain

Instructions

1. Sit on a floor mat with straight back with right leg straight in front and left leg bent.
2. Bring the sole of your left foot as close to your groin as you can.
3. Make sure your hips are seated squarely on the mat.
4. Reach and hold your right foot with your hands. Use a long towel to help you reach if you are not flexible enough.
5. Push your tailbone backward to lengthen your spine during step 4.
6. Hold for 1-3 minutes. Relax and repeat steps 1-5 on the alternative side.

Fertility & Prenatal Exercises

Leg Stretches

Benefits

• stretches upper and lower legs
• relaxes leg muscles
• prevents leg cramps during pregancy
• relaxes lower back
• promotes blood circulation in lower body

Instructions

1. Stand behind a chair and hold onto the back of a chair for balance if necessary.
2. Grasp your right foot behind you with your right hand.
3. Pull your heel to the buttocks while extending upper leg backward from your hip joint.
4. Elongate your spine, keep back straight.
5. Hold onto your foot for 10 to 30 seconds.
6. Relaxes and repeat steps 2 to 5 with your left foot and left hand.
7. Repeat both sides 5 times if you feel comfortable.

Fertility & Prenatal Exercises

Shoulder Stretch

Benefits

• releases tension on your shoulders
• prevents muscles from tightening
• warm-up your body for other prenatal exercies

Instructions

1. Stand up straight with feet at shoulder length apart, knees may be slightly bend if you feel more comfortable.
2. Hold right arm with your left just below the elbow.
3. Inhale. On exhalation, pull elbow toward the opposite shoulder.
4. Hold each stretch for 10 seconds or longer.
5. Repeat steps 2-4 for alternative arm.
6. Relax and repeat 5-10 sets.

Fertility & Prenatal Exercises

Prenatal Pelvic Tilt Exercise

Strengthen your pelvic by doing pelvic tilt exercise regularly. It is an easy routine to follow that can train up your abs, ease those backaches and sooth your way into an easy labor and delivery. Do the following stand up version between 20 to 38 weeks.

Instructions

1. Stand up straight with your back against the wall.
2. Inhale and press the small of your back against the wall.
3. Exhale and relax your back and spine.
4. Repeat as many times as you feel comfortable with.

Fertility & Prenatal Exercises

Outer Thigh Stretches

 Benefits

• strengthens thigh muscles to avoid cramps 
• reduces pain and stresses in hip joints during pregnancy
• regular stretches reduces pain in the knees and hips by increasing blood flow and oxygen to legs

Instructions

1. Lie on your left side. Line up your shoulders, hips and knees in a straight line.
2. Support your head with your left arm.
3. Place your right arm in front of your chest to steady yourself.
4. Inhale, on exhalation, slowly and gently lifting your right leg as high as you can.
5. Your right foot should be flexed at all time. Keep breathing steadily.
6. Inhale and slowly lower your right leg and rest on your other leg.
7. Repeat steps 4-6 ten times. Relax and change to the other side for left leg.
8. You may do this exercise with leg straight or bent at the knee.

Fertility & Prenatal Exercises

Wall Slide Squat

You may choose to do this exercise with or without a fit ball against the wall.

Benefits

• opens the pelvic outlet, prepare for labor.
• strengthens back muscles
• strengthens leg muscles
• stretches calves muscles

Instructions

1. Stand with your back against the wall.
2. Spread your feet to shoulder width apart, about half a foot from the wall.
3. Keep both arms relaxed on your sides.
4. Place a fit ball between the wall and your back. (optional)
5. Slide down the wall to a squatting position as slowly and as gently as you can til your thighs are parallel to the floor.
6. Keep your back straight at all time.
7. Hold in this position for 5-10 seconds.
8. Slowly slide back to a standing position.
9. Relax and repeat 5 to 10 times.

Fertility & Prenatal Exercises

Wall Press

Benefits

• relieves leg cramps during pregnancy
• stretches calves muscles
• strengthens arm muscles

Instructions

1. Stand facing a wall. Feet spreading shoulder length apart.
2. Press both arms against the wall at shoulder height.
3. Lean body forward while keeping your heels on the floor.
4. You should feel stretching in your calves.
5. Hold for 10 seconds, press against the wall to support yourself back to standing position.
6. Relax for 5 seconds and repeat the sequence 3-5 times.

Fertility & Prenatal Exercises

Tailor Sitting and Tailor Stretching

1. Sit in a comfortable crossed-legged position on a mat. 
2. Raise both your arms from your side and stretch the above your head.
3. Stretch one arm higher than the other arm trying to reach the ceiling.
4. Relax and repeat with the other arm.
5. Repeat steps 3 and 4 ten times.

Variation

1. Sit in a comfortable crossed-legged position on a mat. 
2. Raise your right arm above your head.
3. Lean over to your left side while stretching your arm.
4. Reverse the arc to bring your torso back up.
5. Repeat by raising your left arm and lean over the the right side.
6. Relax your arms and repeat steps 2 to 4 ten times.