Pregnancy is a blessing, but at the same time, giving birth to the baby can be traumatic. During labor, the uterus comes into contact causing enormous labor pain, most of the time excruciating. If the body during pregnancy is used to regular exercise, then slowly and steadily the body prepares for labor, which makes labor easier and reduces labor pain. Here are the top 10 pregnancy exercises for a normal baby delivery. Contrary to beliefs, exercising during pregnancy is very beneficial and a must for an easy natural childbirth.
Instructions before exercising:
Although there is no hard and fast rule of thumb on how you should exercise, following these instructions should be beneficial to both you and your little one.
- Always Try To Dress Loosely Unless Your Doctor Tells You Otherwise.
- Keep The Temperature Of Where You Are Staying Under Control. It Shouldn’t Be Too Cold Or Too Hot When You Go Out.
- Water Is Essential And You Should Always Carry A Bottle With You When You Exercise.
- Wear Comfortable Shoes So The Risk Of Slipping Is Absolutely Minimal
- Try To Warm Up With Stretching Before You Begin, As This Allows Your Muscles To Gain More Flexibility.
- Your Center Of Gravity Tends To Change With Your Pregnancy. So Do Your Research On That Well And Usually Leaning Back A Bit Will Suffice.
- Rest Before Exercising. A Tiring Day And Exercise On Top Of That Won’t Help Anyone.
- Be Sure Not To Stand Or Sit For A Long Time, As This Causes Blood To Pool, Leading To Swelling In The Lower Extremities.
Pregnancy exercises for a normal delivery:
Here we include 10 simple and effective exercises for a normal delivery. Let’s take a look at them.
1. Pelvic stretches:
Pelvic stretches are considered one of the best exercises for a normal delivery. They are as effective as possible in making sure you have a normal delivery. You can use anything from a pillow to a ball or even a chair to stretch out. You should keep your feet on the ground, stretch your legs, and keep your back straight. Repeat this 20 times.
2. Angry cat:
The other name for an angry cat is pelvic tilt. This is a great exercise during pregnancy as it helps reduce labor pain. It also gives strength and support to the back muscles that are very important for childbirth. You can pull your hips up and align it with your stomach until delivery, allowing you more flexibility when lying down. This exercise is known as the angry cat because it sucks on your abdominal muscles like animals when angry.
This exercise requires you to do a deep squat, but since you are pregnant, you can also do it by sitting on your hips and leaving your legs to one side, thus allowing the maximum discharge of energy from the pelvis. Keep breathing deeply and once you do this about 3-5 times, let it rest.
It is one of the best ways to exercise your whole body, and when you are pregnant, there is nothing more beneficial than swimming. Swimming regulates the heartbeat and prevents all kinds of muscle injuries. By allowing for a fitter body, swimming gives you all the force you need to push for a normal delivery. However, avoid the extra hot water and salt bath when swimming.
When you want your pelvic muscle to contract and loosen a bit to minimize labor pain, squatting will be your knight in shining armor. Use a ball for support if you like and sit with bending knees. This allows pressure on the thighs and pelvic area, helping to relax them.
When nothing else is feasible, walking is the least that should be done during pregnancy. Whether at home, on the lawn, or in the park, walking will take you to places where you want to stop gaining weight or be more flexible. From constipation to restlessness, walking is the solution to everything. Even if you walk slowly, be sure to walk for 30 minutes at least 4 times a week.
7. Kegel exercises:
Kegel exercises are also known as pelvic floor exercises, they are important as the muscles around the vagina become sore during pregnancy and these exercises help to release accumulated tension. To do this exercise, contract your pelvic floor muscle. Hold it for about 10 seconds and then release it. You can try this exercise 15-20 times throughout the day.
Yoga is as safe as possible to improve the elasticity and resistance power of your body, allowing you a better mind and body when it comes time to give birth. Yoga does the internal healing of the body and improves its power of resistance, which is essential for a normal childbirth.
9. Shoemaker pose:
This, also known as the butterfly pose, is particularly important for improving the flexibility of your stressed pelvic area. The only precaution when exercising in this pose is a cushion to rest your back and thighs to maintain your center of gravity.
10. Downward dog:
Get into a cat pose, spread your fingers, fold your toes, and press your hands to the ground.
How to do:
- Lean Forward To Rest On Your Feet With Your Fingers And Palm Pressing Against The Floor In An Alphabet A.
- Now Bend Your Right Knee And Straighten It Again.
- Do The Same With The Left Knee.
- Repeat The Same Process 10-15 Times.
- This Exercise Is Not Recommended In Late Pregnancy.
Benefits of exercises for natural childbirth:
The following are the benefits of exercising for natural childbirth:
- There Is A Greater Chance Of Delivering The Baby Normally.
- Prevents Excessive Weight Gain During Pregnancy.
- The Mother’s Body Is Ready For Natural Childbirth.
- Labor Pain Is Reduced If The Body Is Flexible.
- Improves Blood Circulation.
- Increase Your Stamina.
- Helps With Rapid Recovery After Childbirth.
- Reduces The Chance Of Gestational Diabetes And Pre-Eclampsia.
When to stop exercising during pregnancy?
Half an hour of exercise during pregnancy is more than enough, and it is advisable not to stretch too much during pregnancy. However, the expectant mother should stop exercising immediately if she experiences any of the following:
- Vaginal Bleeding
- You Have A History Of Preterm Labor.
- You Experience Increased Contractions After Exercise.
- You Already Have A Blood Pressure Problem.
Q1. What should I do for a normal and easy delivery?
Years: Here are some tips for a normal and easy delivery:
- Dating Regularly
- Squat Daily
- Sleep Well
- Consider Giving Birth To Water
- Stay Upright During Labor
- Practice Breathing Techniques
- Take A Childbirth Class
Q2. What are the signs of a normal delivery?
Years: The following are the signs that your delivery is approaching:
- The Baby Falls, That Is, Experiences Relief.
- You Have An Increased Need To Urinate Frequently.
- The Cervix Is Dilated
- Your Bag Of Water Explodes
- The Mucus Plug Passes
- The Cervix Is Dilated
- Thinning Of The Cervix
- Increased Back Pain
- Frequent Contractions
Q3. When to start exercising after a normal delivery?
Years: Generally, a woman is advised to wait 6 weeks after delivery before she can begin exercising. In the case of a cesarean delivery, this period is increased to 8 weeks. The body is tired after delivery needs a healing period of a minimum of 6 weeks to avoid complications in the future. Also, you can only start walking after 6 weeks. For any other exercise, the ideal is to wait until the 8 weeks are completed.
A proper prenatal exercise routine for a normal delivery will increase the chances that the baby will have a normal delivery. It can even reduce labor pain and time and will aid in a quick recovery after delivery. However, consult your doctor before doing any exercise during pregnancy and learn it correctly before doing the same.