Table 3.

Instructions for exercises to be performed at home.

Pelvic floor muscle training	In any position, perform rapid contractions of the pelvic floor muscles. 30 repetitions.
	Seated with your legs abducted and soles of the feet together, perform 20 contractions, holding each contraction for 10 seconds.
Mobilizing and stretching the spine	In dorsal decubitus with your knees apart and bent, raise your legs towards your chest. Hug your legs for 20 seconds. Then, gently turn your body from one side to the other, five times for each side.
	Get down on your hands and knees. As you breathe in, stretch your head and neck and tilt the pelvis forward. Breathe out, while gently circling your head and neck, and relaxing your back into a neutral position. 10 repetitions.
	Sit on your heels with your knees apart. Bend over, keeping your arms above your head, and rest your forehead on the mat. Hold for 20 seconds.
Exercises to stimulate venous return	On foot, plantar flexion. 30 repetitions.
	In lateral decubitus and with one leg raised, rotate your ankle. Two series of 20 repetitions. Change sides, and repeat with the other leg.
Exercises for a healthy pregnancy	Walking, water aerobics, stationary bicycle or swimming – 30 minutes. Avoid the hottest times of the day (between 10 am and 3 pm), and eat something light 30 minutes before exercising. Use comfortable clothes and running shoes if you go walking or if you choose to exercise on a stationary bicycle.