1. Prof. M.C. Bansal
MBBS.,MS. FICOG ., MICOG.
Ex . Principal & controller
Jhalawar Medical College & Hospital &
M.G.M.C & Hospital . Sitapura ., Jaipur .

2. General advice
 Avoid wrong postures during standing and sitting.
 Pregnant woman should do regular non-strenuous
exercises.
 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.

4. General advise-
 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.

5. Instructions while doing exercise Put on suitable comfortable cloths & shoes.
 Warm up the body by brisk walking for ten minutes on
carpet.
 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
counts.
 Return back to original position.

6. 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
breath.
 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.
 For further reading please log on to-----------

7. 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
pregnancy.
 In doubt always better to consult your obtetrician.

8. Leg raising in supine position

9. Hip raising in supine position

10. Lower Limbs raising and head
raising in supine position

11. Different exercises in lying down
and sitting position

12. Upper leg raising in lateral position

13. Side bending

14. Right posture to sleep

15. Leg raising in prone position

16. Leg raising in prone position

17. Abdomen blowing in and out in
knee wrist position

18. Deep abdomino-thoracic breathing

19. Do up and down thigh movements
after sitting in position shown

20. Deep respiration while raising the
hands till ten counts

21. Shoulder movement

22. Back bending with stretched hand
support in sitting position

23. Side bending in sitting position

24. Forward bending to touch toes
with extended leg

25. Crossing hands in sitting position

26. Abdominal twist

27. Forward bending in sitting position

28. Forward bending to touch toes
with extended knee

29. Back stretching

30. Hand raising with deep inspiration
till ten counts

31. Knee bending in standing position

32. Hand raising with both legs apart

33. Hand stretching, head twist with
stretched legs in standing position

34. Overhead hand stretching with legs
apart