ANTENATAL CARE FOR SWOLLEN FEET & ANKLES
  • During pregnancy, blood circulation in the body slows down 
  • This leads to swollen feet & ankles
  • Women who stand for long periods of time are prone to this condition

ANKLE ROTATIONS

  • Improves blood circulation
  • Reduces swelling & fluid retention in the feet

SIMPLE EXERCISE

  1. Sit on the mat with your legs outstretched in front
  2. Begin circling your ankles
  3. Point your feet forward, turn it to the right ensuring you touch the floor
  4. Now flex the feet & to the left & ensure you touch the floor
  5. End with a point & reverse the movement
  6. Repeat this 4-8 times
  7. Remember to breathe normally throughout the exercise.

TIPS

  • Exercise is recommended for mothers on bed rest
  • Do this exercise post a cesarean section
  • Take frequent breaks from work to prevent fluid retention
  • Consult a doctor if swelling persists
  • Eat a piece of fruit or some light snack before a workout
June 13, 2019