S. TIM SPECIFIC CONTENT MATTER TEACHIN LEARNIN A.V.

EVALU
N E OBJECTI G G AIDS ATION
O VE ACTIVITY ACTIVITY
1. 20 To My name is Prachi Sharma. I am M.Sc. nursing Ist year Student Listening
sec introduce student in Shri Guru Ramdas College of Nursing, teacher
self Hoshiarpur. introduced
herself
2. 40
sec To INTRODUCTION
introduce Student Nodding
Today I am going to explain about antenatal exercises. head and
the topic of teacher
The more active and fit you are during pregnancy, the listening
health introduced
easier it will be for you to adapt to your changing shape carefully
education the topic
and weight gain. It will also help you to cope with labor
and get back into shape after the birth. Exercise is not
dangerous for your baby.

Muscles of good tone are more elastic and will regain

their former length more efficiently and more quickly
3. 2 min
after being stretched than muscle of poor tone. H What are
Student
the
PURPOSES OF ANTENATAL EXERCISES teacher Understandi A
To enlist purposes
enlisted the ng N
purposes of of
antenatal ● Muscles of good tone are more elastic and will regain purposes of
D antenatal
exercises their farther strength more efficiently and more antenatal exercises
quickly after being stretched than muscles of poor exercises. O
?
tone. U
 T
● Exercising abdominal muscles during antenatal period
will ensure a speedy return to normal postnatally, S
effective pushing in & lessening of backache in
pregnancy
4. 20
min ● The ligaments around the pelvis stretch and no longer
Student Watching
give such firm support to the joints; the muscles teacher student
To explain
become the second line of defense helping to prevent explained teacher
different
an exaggerated pelvic tilt and the unnecessary stress different performing Explain
types of
on the pelvic ligaments. types of the the types
exercises C
TYPES OF EXERCISES exercises exercises & of
during
during understandi exercises
antenatal 1. Abdominal tightening
antenatal ng the which
period 2. Pelvic floor exercise (Kegel Exercise)
period. technique can be
3. Foot and leg exercise H
done in
4. Breathing exercise antenatal
5. Leg sliding period.
6. Tailor sit and Tailor stretch
7. Neck relaxer A
1. Abdominal Tightening: the woman has to sit
comfortably or kneel on all fours. Breathe in & out &
then pull the lower part of the abdomen below the
umbilicus while continuing to breathe normally. Hold R
up to ten seconds and repeat up to 10 times.
Uses:

● Strengthen deep transverse abdominal muscles. T

 ● Prevent backache in future.

● Support the spine.

2. Pelvic floor exercises (Kegel exercise):
● Sit, stand or half lie with legs slightly apart.

● Close and draw up around the anal passage as

through preventing a bowel action, then repeat
front passage (vagina & urethra) as if to stop the
flow of urine in midstream.
● Hold for as long as 10 seconds, breathing
normally, then relax. Repeat up to 10 times.
● This exercise should be done regularly after
emptying the bladder.
Uses: C

● Help to strengthen the muscles of the pelvic floor,

H
which come under great strain in pregnancy and
childbirth.
● If your pelvic floor muscles are weak, you may A
find that you leak urine when you cough, sneeze or
strain.
R
● By performing pelvic floor exercises, you can
 strengthen the muscles. T
3. Foot and leg exercise: The circulation during
pregnancy particularly the venous return is sluggish
and this can lead to problems such as cramps, varicose
veins and edema. To prevent following exercises can
be done.
Steps :

● Sit or half lie with legs supported.

● Bend and stretch the ankles at least 12 times

circles both feet at the ankle at least 20 times in
each direction. Repeating
● Brace knees, hold for a count of four, and then exercise
release. Repeat 12 times. with student
Uses: teacher

● Helps improving the circulation in legs.

● Prevent chances of varicose veins.

4. Breathing Exercises: C
Steps :
H
● Sit comfortably with eyes closed.

● Listen into your breathing concentrating especially

A
 on the outward breath naturally follows.
● Keep the movement fairly low down in the chest R
and be aware of your own breathing rate while
resting.
T
Uses:

Help the venous return & aid the oxygen supply to both
pregnant women & fetus.

5. Leg Sliding:
Steps:

● Hook lying with pelvis in a posterior tilt.

● Instruct the woman to hold the pelvic tilt as she

5. first slides one foot along the floor until the leg is Student
5 min F
straight teacher gave
To give Watching L
● She stops sliding at a point at which she can no some
some carefully
exercise tips A
exercise tips longer hold the pelvic tilt. Slowly tilt the leg and
in S
bring back to the starting position
pregnancy H What are
● Repeat with other leg breathing should be
the points
coordinated with the exercise, so that abdominal C
to
contractions occur with inhalations. A consider
R for
6. Tailor sit & tailor stretch: exercisin
D
g in
 S pregnanc
● Sitting cross legged is particularly comfortable
y?
during pregnancy. Sit this way often and do arm
stretches.
● Place your hands on your shoulders, and then lift L
both arms above your head. E
● Stretch one arm higher than the other, reaching for Student A
6. 10 the ceiling, then relax it and repeat with the other teacher Observing F
arm. elaborated
min &
points to be L
● Repeat 10 times on each side. Do not bounce. understandi
To elaborate kept in mind E
ng
points to 7. Neck relaxer: before
technique T
keep in ● Sit comfortably with closed eyes. starting
mind before exercise. S
starting ● Gently roll your head around, making a full circle L
exercise. and inhaling as you do it. Enlist the
prelimina
● Exhale and relax, letting your head drop forward
ries
comfortably. E before
● Repeat 4-5 hours. Repeat this exercise in opposite starting
the
direction for the same.
exercises.
Uses:
Listening & A
Help to relax both your neck & the rest of the body nodding
head
Exercise tips in pregnancy F

● Always warm up before exercising, and cool down

afterwards
L
● Try to keep active on a daily basis: half an hour of
walking each day can be enough, but if you can't
manage that, any amount is better than nothing
● Avoid any strenuous exercise in hot weather E

● Drink plenty of water and other fluids

● If you go to exercise classes, make sure your teacher is

Watching T
properly qualified, and knows that you’re pregnant as the hand
well as how many weeks pregnant you are outs and
● You might like to try swimming because the water understandi
ng S
will support your increased weight. Some local
swimming pools provide aqua natal classes with
qualified instructors. Find your local sport and fitness
services.
V
● Exercises that have a risk of falling, such as horse
E
riding, downhill skiing, ice hockey, gymnastics and
cycling should only be done with caution. Falls may R
risk damage to the baby B
A
Some Points to Keep in Mind Before Starting with
 Exercises: L

1. If you have always been active, you can probably L

continue your exercise regime while you’re pregnant, Y
providing your pregnancy isn’t considered high risk.
7. Student
2. Check with your doctor to make sure the activities you
teacher
5 min participate in are right for you. Also, if you’ve never Listening &
discussed
been an athlete, your doctor can give you some helpful Understandi
about
tips for getting started. ng
exercises to
3. Wear loose fitting, breathable clothing and supportive
To discuss be avoided
shoes: avoid overheating your body while you are
about in
exercising. Just layer your clothes so that they are easy
exercises to pregnancy
to remove or wear outfits specially designed for
be avoided
exercise. You’ll also need athletic shoes that fit your
in
feet properly. If your shoe size has changed because of
pregnancy
mild swelling, buy a new comfortable pair.
Name the
4. Warm up before exercising: always warm up your
exercises
muscles and joints to prepare your body for exercise.
which
8. If you skip the warm up and jump into strenuous
should be
activity before your body is ready, you could strain Student
1 min avoided
your ligaments and can hurt yourself. teacher Repeating in
5. Keep moving: standing motionless for long stretches summarized after the pregnanc
can decrease blood flow to the uterus and blood pools the topic student y.
in your legs, making you feel dizzy. So keep moving- teacher
change positions or walk in place.
To 6. Avoid overdoing it: don’t “go for the burn” and don’t
summarize exercise to the exhaustion. A good rule of thumb is to
9.
the topic slow down if you can’t comfortably carry on the
Student
 2 min conversation. teacher Responding
7. If you feel uncomfortable or have pain, stop recaptualize well to the
immediately: listen to your body. When something d the topic questions
hurts, something’s wrong, so stop. You should feel asked
To like you are working your body, not punishing it.
recaptualize 8. Drink lots of water before, during, and after
the topic exercising: if you don’t drink plenty of fluids, you can
get dehydrated. Try drinking two glasses of water two
hours before you begin exercising.
8. Drink another glass or two of water every 15-20 minutes
1 during your workout.
0. Student
1 min 9. Get up from the floor slowly and carefully: your teacher
centre of gravity shifts during pregnancy. That’s why concluded
you should take great care when you shift positions. the topic
Getting up quickly can make you dizzy, and cause you
to loose your footing and fall.
To conclude 10. Avoid outdoor activities when it’s hot and humid: take
the topic it easy when it’s too hot. On particular hot and humid
days, give your workout a miss or exercise indoor in a
well ventilated room.
11. Cool down: walk in place for few minutes or stretch. It
gives your heart a chance to return gradually to its
normal rate.

Exercises To Avoid In Pregnancy

● Don't lie flat on your back, particularly after 16 weeks,
because the weight of your bump presses on the main
blood vessel bringing blood back to your heart and
this can make you feel faint
● Don't take part in contact sports where there's a risk of
being hit, such as kickboxing, judo or squash
● Don't go scuba diving, because the baby has no
protection against decompression sickness and gas
embolism (gas bubbles in the bloodstream)
● Don't exercise at heights over 2,500m above sea level
until you have acclimatized: this is because you and
your baby are at risk of altitude sickness

Summary:

1. Introduction of antenatal exercise.

2. Purposes of doing antenatal exercises
3. Types of exercises done in pregnancy
4. Exercise tips in pregnancy
5. Points to remember before starting exercise
6. Exercises to be avoided in pregnancy

Recaptualisation:
Q1:- Enlist the exercises which can be done in pregnancy.

Q2:- Explain points to be remembered before starting

exercise

Q3:- Discuss about exercises avoided in pregnancy.

Conclusion

If you are pregnant, try to fit the exercises listed below

into your daily routine. They will strengthen your muscles
so that you can carry the extra weight of pregnancy.
They'll also make your joints stronger, improve
circulation, ease backache, and generally help you feel
well.