Exercises For The Relief Of Discomfort

The following exercises are deigned to provide relief for specific discomforts. Become familiar with them, so that you can use them when necessary. Rib Cage Stretch Benefits: Relieves tension in the upper body. Helps relieve indigestion. Directions: See “Rib Cage Stretch” subsection on the “Sustained & Conditioning Exercises” post. Neck Circles Benefit:Relieve tension in the …

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Perineal Massage

Just as you prepare your muscles for delivery by toning them through exercise, you should also prepare your perineum for the stretching required to accommodate the baby’s head. Perineal preparation is especially important if you want to avoid an episiotomy. Many caregivers feel that prenatal preparation of the perineum increases the chances of delivering with …

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Kegel Excercises

The Kegel (pronounced KEE gull) exercises are named after Dr. Arnold Kegel, the doctor who developed them. They are designed to restore or improve pelvic floor muscle tone and to increase control over those muscles. Figure 4.1 shows the results of a well-toned pelvic floor, while Figure 4.2 shows the consequences of a poorly toned …

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Sustained & Conditioning Exercises

SUSTAINED EXERCISES If you have not been exercising, then begin with an activity such as walking. Walking is an excellent exercise for pregnant women. A brisk walk of 15 to 20 minutes each day helps develop cardiovascular strength and uses almost every muscle in the body. Even women with little extra time can usually find …

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Clothing & Proper Body Mechanics

The kind of shoes you wear can affect your posture. During pregnancy, it is best to wear flat shoes with good support. High-heeled shoes thrust your body weight forward, putting strain on your lower back and on the ligaments of your hips and knees. You might also have difficulty maintaining your balance. Wearing high heels …

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Exercise – Moving Through Pregnancy

Most experts agree that women who exercise during pregnancy feel better, look better, and get back into shape faster after their babies are born than women who do not exercise. Many women have an uncomfortable pregnancy. The move laboriously from chair to chair, feeling tired, constipated, and depressed. They look at the rippling fat on …

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Caffeine Levels In Common Sources

Caffeine is found in many common food and nonfood items. It is also present in products that you may not associate with being high in caffeine. Table 3.2 presents a listing of the more popular ones, alone with their caffeine contents. Table 3.2. Caffeine Levels in Common Sources Source Amount Caffeine Content Barqs root beer …

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Nonfood Items And Drugs During Pregnancy

Americans are a drug-oriented society. As adults, we routinely consume—and encourage our children to consume—many medicines without considering that even most over-the-counter substances are drugs. Virtually all drugs and medications taken during pregnancy cross the placenta and reach the baby. The baby often gets an equal amount of the drug dosage, although the drug is …

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Protein, Calcium, and Iron Counts Of Selected Foods

The main purpose of this table is to help you calculate the amount of protein, calcium, and iron that you are eating each day. Although these are not the only nutrients you need, they are very important and need to be consumed in adequate amounts. This table is adapted from Composition of Foods—Raw, Processed, Prepared …

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