About Antenatal Class... (part I )

Antenatal class are specially designed classes for preagnant ladies.

Aim of the class-  To make a new mother well educated about the different physiological and   biological changes that happens during preagnancy.
                         - To provide physical training to the preagnant ladies so that they are physically fit during and after the preagnancy period.
                         - To provide mental support to the new mother.
                         - Help them overcome different complications during preagnancy like back pain, muscle cramps, BP, excess weight gain, etc.
                         - To make them familier with the labour ward environment.
                         - To train husband about his support and his involvement during the time of labour.
                         - To gain their co-operation with the doctor during the time of labour.
                         - To train Breast care, Baby care, Feeding technique, etc.

For further details please contact: Dr. Avaya Banerjee
                                                           B.Sc., BPT, MPT ( Obs. & Gynaec), MIAP
                                                           Women's Health Physiotherapist
                                                           Cauvery Medical Center, Sahakara Nagar, Bangalore.
                                                            Phone: 080 43420100, 9916482201.

calf muscle stretch

Antenatal exercises

Cauvery medical center

Physiotherapy department

Calf muscle stretch

Place both hands on a wall. Place one foot about a metre away from the wall, and use the other foot to steady yourself. Press against the wall with your hands. As you push, you should feel a stretch at the back of your lower leg. If you need a more intense stretch, place your foot further back. Repeat on the other side.

                                        

2.  Place both hands on a wall. Place your feet hip-distance apart, one slightly closer to the wall and bent, and the other straight out behind. Press against the wall with your hands. A gentle stretch in the calf should be felt. 

                                                                         

3.   Stretches on the angled board are simple. You just stand on the board, and hold the stretch for 3-5 seconds, and then repeat.

                                                      

4.     Reach down with both hands and adjust the loop or a towel so that it is around the ball of the foot. With one hand on each side of the hand below the knee, stretch the calf by pulling towards you with the band, (dorsi flexion). Then, point the tows away from the body, (plantar flexion). Pull back and press out 10 times.

                                         

5.       Raise and lower both legs on the edge of a ledge (stairs, gutter) together and repeat this 15 times. Each up and down motion should be performed in a controlled motion and take approximately 1 second for the up and 1 second for the down section. If you can’t perform 15 raises, start with 10 and then increase this as your strength increases.

                                                   

                                          

Adductor stretch

 Lie on your back on a firm surface with your hips and knees bent and feet flat. Gently let your knees fall apart, keeping the soles of your feet together until you feel an inner thigh stretch.

                                                      

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Sit on a firm surface and place the soles of your feet together forming a circle figure with your legs. Gently lean forward to feel an inner thigh stretch. For a stronger stretch, use your arms to gently push your knees toward the floor.

                                                                         

Stand with your feet wide apart and knees straight. Bend the right knee out to the side and lean to the right. Hold for between 10 and 30 seconds .

                                                        

Sit on the floor with your legs as far apart as possible and knee straight. Keep the back straight and lean forwards from the hips. Hold for between 10 and 30 seconds.