Pregnancy curl down exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Pregnancy curl down )

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Name of exercise  AROM lumbar flx (curl down)
Other names of exercise Pregnancy curl down
Description of exercise Pregnancy curl down exercise is a safe and effective way for pregnant women to strengthen their abdominal muscles and improve posture. It involves lying on the back with knees bent and slowly curling the upper body off the ground, engaging the core muscles. This movement helps to alleviate back pain and maintain a strong core to support the growing belly. It is important to breathe deeply and avoid straining the neck during this exercise. Pregnancy curl down can also be modified by using a stability ball for added support. It is recommended to consult with a healthcare provider before starting any exercise routine during pregnancy.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Begin in log sitting position or sitting with knees bent.
  • Contract abdominals to flatten low back.
  • Slowly lower trunk backward only to the point where the flat back can be maintained.
  • Use arms to guard yourself.
  • Relax and repeat.

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    Video Tutorial

     

    Body Part Abdominal
    Type of Muscles Abdominal
    Category of Exercise Pregnancy
    Type of Exercise AROM
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Flexion, Supination, Extension, Hyperextension, Reposition

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved abdominal strength
  • Increased flexibility
  • Better posture
  • Reduced lower back pain
  • Improved circulation
  • Strengthened pelvic floor muscles
  • Reduced risk of diastasis recti
  • Increased core stability
  • Improved balance
  • Eased labor and delivery process

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Pregnancy curl down exercise should be avoided during pregnancy, especially in the later stages, as it can put pressure on the abdomen and pelvic floor muscles. This can lead to discomfort, strain, and even injury. It is important to listen to your body and avoid any exercise that causes discomfort or pain during pregnancy. Additionally, curl down exercises can cause the abdominal muscles to separate, a condition known as diastasis recti, which can be difficult to heal after pregnancy. It is best to consult with a healthcare provider before starting any new exercise routine during pregnancy and to stick to low-impact exercises that are safe for both you and your baby.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Consult with your doctor before starting any new exercise routine
  • Always warm up before performing the pregnancy curl down exercise
  • Use proper form and technique to avoid injury
  • Avoid overexertion and listen to your body’s limits
  • Do not hold your breath while performing the exercise
  • Avoid sudden movements or jerking motions
  • Stop immediately if you experience any pain or discomfort
  • Stay hydrated and drink plenty of water before, during, and after the exercise
  • Do not perform the exercise on a full stomach
  • Take breaks and rest as needed during the exercise

    • Helpful in Diseases

  • Pregnancy curl down exercise is helpful for the following conditions:Low back pain
  • Pelvic girdle pain
  • Diastasis recti
  • Poor posture
  • Weak abdominal muscles
  • Constipation
  • Swelling in the legs and feet
  • Poor circulation
  • Gestational diabetes
  • Gestational hypertension.

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    Frequently asked questions

     

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