First-time mothers may be thrilled and nervous at the same when their expected date of delivery is fast approaching. Most of them are anxious about what might happen during. And, it would help to know what changes your body will undergo during this time and what you can do to prepare for it.
All types of pregnancy exercises are good labour preparations. There are a lot of benefits of prenatal exercises since they reduce bloating, swelling, constipation, backaches, and other unpleasant effects of pregnancy. They also help prevent excessive weight gain and may also shorten labour and delivery. Moreover, it also helps women lose weight faster after giving birth.
The four most important pregnancy exercises are:
KEGELS
Kegel exercises are small internal rotations of the pelvic floor muscles. Kegels strengthen your pelvic floor muscles, therefore, improving circulation to your vaginal and rectal areas, preventing haemorrhoids, and speeding healing after the episiotomy or natural tear of giving birth. There are even some evidences that a strong pelvic floor muscles may shorten the pushing part of labour.
Kegels is one of the pregnancy exercises that can be done anywhere and anytime, whether you are watching television, standing in line at the grocery store, or sitting in front of your computer.
- Tighten the muscles around your vagina as if you are trying to stop the flow of urine.
- Hold for four seconds, then release.
- Repeat this method ten times for three to four times a day.
PELVIC TILT
This is one of the variations of the pelvic tilt that is done on all fours. It strengthens the abdominal muscles and relieves labour pain.
- Get down on your knees and hands, keeping your knees hip-width apart and arms shoulder-width apart. Keep your arms straight, but do not lock your elbows.
- Tighten your abdominal muscles as you breathe in, and tuck your bottoms under and round your back.
- Relax your back when you breathe out.
- Repeat at your own pace.
SQUAT
Squatting is a time-honoured way to prepare for giving birth. It strengthens your thighs and helps open the pelvis.
- Hold the back of the chair with your feet slight more than hip-width apart.
- Contract your abdominal muscles and lift your chest. Relax you shoulders and lower your tailbone to the floor.
- Inhale and exhale, pushing your legs to an upright position.
TAILOR OR COBBLER POSES
These pregnancy exercises can help open your pelvis, loosen your hip joints, improve your posture, and relax your lower back.
- Sit up straight against a wall with your soles touching each other.
- Press your knees down and away from each other.
- Stay in the position for as long as you can.
How are you preparing for labour?
This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2018. All rights reserved.
