Table of Contents

  1. INTRODUCTION
    1. A. DAILY ACTIVE LIVING
      1. a. Posture
      2. b. Daily Back Care
      3. 1. Housework
      4. 2. Sleeping Position
      5. 3. Sitting Position
      6. 4. Changing Positions
      7. c. Safe and Comfortable Activities
    2. B. A PROGRAM FOR AN ACTIVE PREGNANCY
      1. a. Warm-up
      2. 1. Alternate or Upward Arm Stretches
      3. 2. Elbow Circles
      4. 3. Neck Stretches
      5. 4. Head Rotation
      6. 5. Calf and Hip Stretch
      7. 6. Tailor Sitting
      8. 7. Leg Stretching
      9. b. Strengthening and Stretching Exercises
      10. 1. Pelvic Tilt
      11. 2. Basic Pelvic Floor Exercises
      12. 3. Curl-ups
      13. 4. Pelvic Rock
      14. 5. Side-Lying Leg Lifts
      15. 6. Ankle Circles
      16. 7. Push-off
      17. 8. Imaginary Chair
      18. 9. Squatting
      19. c. Cool-down
    3. C. RELAXATION
      1. a. Comfortable Positions
      2. b. Relaxing Moments
      3. c. Relaxing Step by Step
    4. D. A POSTNATAL PROGRAM
      1. a. Postnatal Program
      2. b. Resuming Physical Activities
      3. c. Precautions after a Cesarean Birth
    5. E. CONCLUSION