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Author Topic: Top Tips for Finishing Bed Rest  (Read 3347 times)

Alicia

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Top Tips for Finishing Bed Rest
« on: June 14, 2011 at 01:53 AM »
Last bed rest I did an hour light weigths and stretches every day.
But kinda got lazy at 28 weeks when I got sent home.

And I was STUFFED! CRRRRONIC fatigue.

So I am 28 weeks now and finally and teeney weeny bit confident with starting some sort of excersize (been too scared this time).
Any advice?
Will use a stretchy rubber band on the end of the bed and do hamstring and quad stretches.
The arches of my feet collsaped after going for a half hour walk the first time too.
 
Bed Rest number 2 under way!
Jet - Still bith at 20 weeks
Sakura - Emergency stitch at 20 weeks for 9mm cervix with bedrest till 34 weeks when she was born
'Cisco'-  Stitch at 15 weeks and bedrest at 21 weeks with 1.7cm cervix. Finger crossed!
http://babyandtoddlerfoods.blogspot.com

Angela

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Re: Top Tips for Finishing Bed Rest
« Reply #1 on: June 15, 2011 at 11:03 PM »
Here's the text of an article that appeared on www.KeepEmCookin.com:

HOW TO MAINTAIN MUSCLE TONE WHILE ON BED REST

By Darline Turner-Lee

Bed rest is seldom in any woman’s plan for her pregnancy. Yet each year some 700,000 to 1 million women willingly succumb to their obstetricians’ bed rest prescriptions to ensure the best hope for their babies.

However, bed rest is not without risk. Numerous research studies report that inactivity—even for as short a time as two weeks—results in loss of muscle mass and strength. NASA studies done to evaluate the effects of weightlessness on female astronauts found that in 60 days women lost up to 25 percent of muscle mass and nearly half of their muscle strength.

Pregnant women prescribed bed rest are often inactive for months at a time. As a result, pregnant women on bed rest are at increased risk of developing blood clots in their legs that could dislodge, then travel to the heart, lungs or brain and be fatal.

So what is a woman on bed rest to do, not only to guard against these potential health risks but also to speed her recovery postpartum I recommend engaging in modified exercises while on bed rest. Each woman’s circumstances are unique, so consult with your obstetrician or midwife before performing these exercises.

The following four exercises are samples of exercises that women on bed rest can do to stimulate their leg muscles, increase blood circulation and reduce the risk of a blood clot forming in the legs. They can be done with a rubber exercise band or with a long bath towel to provide a bit of resistance. Do them two to three times a day.

Quad/Hamstring Curls: Lay on your side with your body straight. Wrap the towel around your top foot and hold the ends of the towel in your hand. Slowly bend your top knee bringing your foot the heel to your buttocks. Release to starting position and repeat 10 times on each side.

Quadriceps Extensions: Sit upright in bed comfortably propped up with pillows. Wrap the towel around both feet and hold an end in each hand. Slowly slide your feet towards you, bending your knees and using the towel for assistance. Only go as far as is comfortable. If you feel pressure in your lower abdomen, stretch your feet back out! Then slowly push your feet back out, giving a bit of resistance with the towel. Repeat 10 times.

Abduction/Adduction: Sit upright in bed comfortably propped up with pillows. Wrap the towel around both feet and hold an end in each hand. Slowly open your legs to a wide “V”, holding the towel firmly to provide a bit of resistance. Slowly bring your legs back together using the towel to assist. Repeat 10 times.

Calf Stretches: Sit upright in bed comfortably propped up with pillows. Wrap the towel around the balls of the feet and hold an end in each hand. Slowly point and flex your toes, tightening and releasing your leg muscles. Repeat 10 times.

You can also perform these exercises if you are released from bed rest before delivery, to speed your recovery and help regain your strength.

Darline Turner-Lee is a physician assistant, ACSM Clinical Exercise Specialist and a certified perinatal fitness instructor. She developed and produced Bedrest Fitness, a full-body modified fitness program for pregnant women on prescribed bed rest. For more information or to purchase the DVD, visit www.mamasonbedrest.com.

MommaToOlivia

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Re: Top Tips for Finishing Bed Rest
« Reply #2 on: June 27, 2011 at 05:59 PM »
Interesting, thanks for posting!  I asked about stretches/exercises with my doctor and he said, "NO, nothing!  You'll bounce back, don't worry!"  But this post is a really good resource!!!
Mom to Olivia, 26 Weeker now 6 years old
Mom to Hannah, 18 Weeker in Heaven
Mom to Baby #3 (another girl!), due 11/11/11

Alicia

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Re: Top Tips for Finishing Bed Rest
« Reply #3 on: June 27, 2011 at 10:13 PM »
great article! i think only the curls and calf stretches would be ok though, due keen not the use any abdominals or use hips due to cervix. Its a start though!
Bed Rest number 2 under way!
Jet - Still bith at 20 weeks
Sakura - Emergency stitch at 20 weeks for 9mm cervix with bedrest till 34 weeks when she was born
'Cisco'-  Stitch at 15 weeks and bedrest at 21 weeks with 1.7cm cervix. Finger crossed!
http://babyandtoddlerfoods.blogspot.com