VIDEO 8. Straight Leg Rising and Side Lying Leg Lifts Exercises

Straight Leg Rising

Straight leg raises are an easy to do exercise that targets the hip, abdominal and thigh muscles in pregnant women. It has benefits such as hip stability and mobility by strengthening the hip flexors, increasing core strength and stability, improving hip range of motion and flexibility, which can help you manage back and lower back pain.

The patient takes a sitting position with her elbows on the floor behind her. She bends her knees. Raises one leg by extending it at the same time. She lowers this leg back and switches to the other leg.  The patient should lift to the point where she feels comfortable doing this movement. This exercise is typically from 10 to 12 cycles while addressing one side.

Side-lying leg lifts in the second trimester of pregnancy are recommended due to their potential to reduce hip and back pain. (the movement will probably become more difficult to do as the patient’s pregnancy progresses).

Side Lying Leg Lifts Exercises

Side-lying leg lifts is an exercise that works the hip abductors, gluteal muscles, hip flexors, hamstrings and core. This exercise, which can be performed even in the 3rd trimester, is very common and beneficial for pregnant women as it helps to strengthen the muscles mentioned above and increase stabilization especially in the core. Apart from these, it also has effects such as reducing muscle spasms, relaxing the position of the baby, and reducing pain during sexual intercourse during pregnancy.

The patient lies on her left side with her legs overlapping.  The patient keeps the left elbow on the floor so that it can support the upper body. The patient then slowly raises the right leg as high as she can (the therapist makes sure that the patient’s hips are in a straight line with the body). Lower the leg about one inch above the left leg. (The therapist should work the patient without fatiguing her; if there is fatigue, the exercise is discontinued.)