Pregnancy heel slide exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Pregnancy heel slide )

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Name of exercise  AROM leg sliding
Other names of exercise Pregnancy heel slide
Description of exercise Pregnancy heel slide exercise is a gentle and safe exercise that can be done during pregnancy to strengthen the core muscles and improve flexibility. It involves lying on the back with knees bent and feet flat on the floor. The exercise is performed by slowly sliding one heel away from the body, keeping the foot in contact with the ground, and then bringing it back to the starting position. This movement engages the lower abdominal muscles, pelvic floor, and glutes. It can help alleviate back pain, improve posture, and prepare the body for labor and delivery. It is important 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 lying on back with knees slightly bent.
  • Contract abdominals to flatten low back.
  • Slowly slide left leg to buttocks.
  • Stop when the pelvic tilt can no longer be held.
  • Return to start position and repeat with other leg.

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    Video Tutorial

     

    Body Part Lumbar, Hip, Knee
    Type of Muscles Back, Quadriceps, Hamstring
    Category of Exercise Pregnancy
    Type of Exercise AROM
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Abduction, Adduction, Plantarflexion

    Benefits of exercise

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

  • Improved flexibility and range of motion in the hips and lower back
  • Strengthened pelvic floor muscles
  • Reduced risk of lower back pain and discomfort
  • Increased blood flow to the pelvic region
  • Improved posture and balance
  • Preparation for labor and delivery
  • Can help alleviate round ligament pain
  • Can help prevent and alleviate sciatic nerve pain
  • Can be modified for all stages of pregnancy
  • Can be done at home without any equipment needed

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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

  • The pregnancy heel slide exercise should be avoided if you have any complications during your pregnancy, such as placenta previa, preterm labor, or a history of miscarriage. It is also not recommended if you have any pelvic or hip pain, as this exercise can put pressure on those areas. Additionally, if you have any bleeding or spotting during your pregnancy, it is best to avoid this exercise and consult with your doctor. It is important to listen to your body and if you experience any discomfort or pain while performing the heel slide exercise, stop immediately and seek medical advice. It is always best to consult with your healthcare provider before starting any new exercise routine during pregnancy.

    • Precautions

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

  • Breath so that exhaling occurs with abdominal contraction.

    • Helpful in Diseases

  • Pregnancy-related pelvic girdle pain
  • Diastasis recti
  • Low back pain
  • Sciatica

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    Frequently asked questions

     

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