MOBILE APP: PREGNANCY EXERCISE PROGRAMMES – ADVANCED

This exercise programme is designed for all women with physiologically normal pregnancies. The difficulty of the routines is tailored to women who were accustomed to physical activity before pregnancy and wish to continue with healthy movement and exercise during pregnancy.

What makes this programme unique is its comprehensive and functional full-body workout, which helps improve body awareness and control, establishes proper muscle tone, promotes physiological breathing, and prevents the development of discomfort and pain in the musculoskeletal system of pregnant women (back pain, SI joint pain, hip joint pain, pubic bone pain, tailbone pain, headaches, or foot pain).

In the individual routines, we draw on insights from our many years of physiotherapy practice, Professor Kolář's Dynamic Neuromuscular Stabilisation method, Ludmila Mojžíšová's concept, and elements of yoga, Cantienica, and Hermachová techniques.

With the mobile app from CENTRUM FYZIOTERAPIE KINISI, you exercise when you have time and energy. You can return to the exercises at any time. Choose one of 3 programmes and start taking care of your body.

Basic Programme Information

The programme is divided into individual trimesters, with comprehensive information at the beginning of each trimester about the effects of pregnancy on a woman's musculoskeletal system and the goals of exercise during that period. The programme also includes information about exercise contraindications for each trimester.

Each week you'll find two complete new routines (containing 10–15 exercises) for approximately 20–30 minutes of exercise. Each routine is designed to meet your body's needs during that particular trimester. You can read very detailed information about each exercise (starting position, execution and focus of the exercise, as well as the most common mistakes that occur when performing the exercise). All videos in the routines are accompanied by detailed voice-over descriptions. For each exercise, you'll also find the recommended number of repetitions.

You can return to individual routines in the app at any time. If you have any questions about a particular exercise or need a consultation, you can write to us directly in the app.

The app is designed primarily for mobile devices with Android and iOS operating systems (phone, tablet). Therefore, we do not recommend downloading it to a computer.

What Does the Pregnancy Exercise Programme Include?

• 72 unique exercise routines (each routine contains 10-15 exercises) – 1st–3rd trimester programme
• 48 unique exercise routines (each routine contains 10-15 exercises) – 2nd–3rd trimester programme
• 24 unique exercise routines (each routine contains 10-15 exercises) – 3rd trimester programme
• Comprehensive overview of information about exercise in individual trimesters
• Pelvic floor exercises (activation and relaxation)
• Breathing practice for the entire torso
• Exercises focused on spinal alignment and maintaining rib cage dynamics during pregnancy
• Exercises focused on proper activation of core stabilisation during pregnancy
• Exercises to release tension in the cervical, thoracic, and lumbar spine
• Exercises focused on stabilising the shoulder girdle and pelvis
• Strengthening of gluteal muscles and upper limbs
• Stretching and relaxation exercises
• Exercises activating small muscles in the foot to maintain the physiological arch
• Instructions for foot self-massage
• Exercises focused on correct posture and actively carrying your bump whilst standing and walking
• Demonstration of abdominal wall binding
• Practice of corrected sitting on a chair
• Vascular gymnastics to prevent varicose veins during pregnancy

What Equipment Do We Use in the Programme?

• Large ball
• Overball (can be replaced with a pillow)
• Elastic band or theraband
• Small roller (can be replaced with a pillow)
• Sheet (towel)
• 2 yoga blocks (books, a step, or aerobic step can be used)
• Stepper (stairs or a stool can be used)
  
  
  

Pregnancy programme: 1st-3rd trimester / advanced

A unique 9-month exercise programme designed for all women with physiologically normal pregnancies. The difficulty of the routines is tailored to women who were accustomed to physical activity before pregnancy and wish to continue with healthy movement and exercise during pregnancy.

Pregnancy programme: 2nd-3rd trimester / advanced

A unique exercise programme for the 2nd and 3rd trimesters designed for all women with physiologically normal pregnancies. The difficulty of the routines is tailored to women who were accustomed to physical activity before pregnancy and wish to continue with healthy movement and exercise during pregnancy.

Pregnancy programme: 3rd trimester / advanced

A unique exercise programme for the 3rd trimester designed for all women with physiologically normal pregnancies. The difficulty of the routines is tailored to women who were accustomed to physical activity before pregnancy and wish to continue with healthy movement and exercise during pregnancy.

When Do We Not Recommend This Programme?

• For high-risk pregnancies with a ban on physical activity and exercise
• The programme is not designed to treat existing discomfort or pain in the musculoskeletal system

If you experience any pain or other problems with your musculoskeletal system during pregnancy, you need to consult your physiotherapist or attending physician.

Warning: we recommend that all exercises contained in this exercise programme/PREGNANCY EXERCISE PROGRAMME be performed only by women whose pregnancy is not high-risk and/or who have not been diagnosed with any other health risks. If in doubt, we do not recommend performing the exercises contained in this programme without prior personal consultation with a physiotherapist or attending physician. You perform the exercises contained in this programme at your own risk.