PREGNANCY EXERCISE PROGRAMMES - BEGINNERS

This exercise programme is designed for all women with a physiologically normal pregnancy. The difficulty of the routines is tailored to women who didn't exercise regularly before pregnancy but want to start 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 tension, and promotes physiological breathing as prevention against discomfort and pain in the pregnant woman's musculoskeletal system (back pain, SI joint pain, hip joint pain, pubic bone pain, coccyx pain, headaches or foot pain).

In the individual routines, we draw on our many years of physiotherapy practice, Prof. Kolář's Dynamic Neuromuscular Stabilisation method, Ludmila Mojžíšová's concept, and elements of yoga, Cantieni and Hermach methods.

With the mobile app from CENTRUM FYZIOTERAPIE KINISI, you exercise when you have time and energy. You can return to the exercises anytime. 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 exercise goals for 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 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 it). All videos in the routines are supplemented with detailed voice 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 any 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 exercise information for individual trimesters
• Pelvic floor exercises (activation and relaxation)
• Breathing practice for the entire torso
• Exercises focused on spinal alignment and maintaining thoracic cage dynamics during pregnancy
• Exercises focusing 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 foot muscles to maintain physiological foot arches
• Instructions for foot self-massage
• Exercises focusing on correct posture and active carrying of your bump when standing and walking
• Demonstration of abdominal wall wrapping
• Practice of corrected sitting on a chair
• Vascular gymnastics as prevention of varicose veins during pregnancy

What Equipment Do We Use in the Programme?

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

Pregnancy programme: 1st-3rd trimester / beginners

A unique 9-month exercise programme designed for all women with a physiologically normal pregnancy. The difficulty of the routines is tailored to women who didn't exercise regularly before pregnancy but want to start with healthy movement and exercise during pregnancy.

Pregnancy programme: 2nd - 3rd trimester / beginners

A unique exercise programme for the 2nd and 3rd trimester designed for all women with a physiologically normal pregnancy. The difficulty of the routines is tailored to women who didn't exercise regularly before pregnancy but want to start with healthy movement and exercise during pregnancy.

Pregnancy programme: 3rd trimester / beginners

A unique exercise programme for the 3rd trimester designed for all women with a physiologically normal pregnancy. The difficulty of the routines is tailored to women who didn't exercise regularly before pregnancy but want to start with healthy movement and exercise during pregnancy.

*Access will be activated within 1 working day of order confirmation.

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 included 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. In case of doubt, we do not recommend performing the exercises included in this programme without prior personal consultation with a physiotherapist or attending physician. You perform the exercises included in this programme at your own risk.