Prof. M.C. Bansal
MBBS.,MS. FICOG ., MICOG.
Ex . Principal & controller
Jhalawar Medical College & Hospital &
M.G.M.C & Hospital . Sitapura ., Jaipur .
Avoid wrong postures during standing and sitting.
Pregnant woman should do regular non-strenuous
Deep & slow breathing with expansion of chest and
abdomen wall will increase oxygen perfusion in the
lungs, thereby providing plenty of oxygen to the fetus
and the mother.
Yoga techniques like Anulom-Vilom, bhramari ,
Pranayam etc. will help a lot her and her baby in giving
mental and physical relaxation.
Swimming for half an hour is the best exercise for a
pregnant women if she knows swimming safely.
Other than exercise sitting , standing , lifting and
sleeping in right posture will protect her from
backache , leg cramps and muscle pulling.
Forthcoming pictures will help the women to do
exercises on her own.
Instructions while doing exercise Put on suitable comfortable cloths & shoes.
Warm up the body by brisk walking for ten minutes on
Take proper positions ( sitting , lying down or
standing), take deep breath , do limbs/ arms/ head or
back movements as per mode of exercise.
Maintain this posture and hold breath for 10 ten
Return back to original position.
Instructions while doing exercise--
Repeat the same posture with opposite side of limb/ arm
and head alternatively.
Perform each exercise (posture as shown in forth coming
slides) for ten times.
Stop doing exercise in case you feel exhausted or short of
After completion of exercise lie down on your back and
relax for ten minutes (Shavian) .
It is advisable to start these exercises under the guidance of
physiotherapist/ obstetrician for first two or three days
than you may do on your own at your residence.
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When not to do exercise ??
If you are suffering from blood pressure , low
haemoglobin (anaemia) , lung or heart disease, disc
prolapse, bleeding per vagina in cases of previous/
present miscarriage and bleeding in later half of the
In doubt always better to consult your obtetrician.