With a child in your womb, you might have to make a few significant changes in your lifestyle to feel healthy and for your child’s healthy growth. You need to get the right kind of nutrition and do some pregnancy exercises. Moreover, the best pregnancy exercises can also put your little one in the right position, while inside the womb.
Once you’ve reached the last stage after paving through the nine months you might have to keep your pelvic muscles ready for the delivery of your baby with proper exercises. Regular exercises during labour can make the cervix open easily.
Here are a few exercises curated for you that will help you during labour.
Walking
By the time you reach the end of your pregnancy, walking helps the baby inside you move downwards via gravity into the cervix. Walking further helps stimulate the contractions in the uterine wall.
Back Stretching
This is needed whenever you feel stressed and tense at the back. Doing the back stretching exercise also reduces labour pain and the tightness of the muscles. You can do this exercise by facing the wall and bending your entire upper body, hips, and legs at 90 degrees. Keep your hands at shoulder level and your head relaxed, while you do this exercise. Well! You can also try an alternative pattern for this back stretching exercise.
Pelvic Tilts
The pelvic floor muscles play an essential role in holding the bladder, uterus, and rectum in position and help to keep urine leakage under control while you are coughing or laughing. Along with this, the pelvic floor muscles help push your little one out of your womb. Therefore, it is necessary to keep the pelvic floor muscles strong. Research has revealed that pelvic floor muscle exercises during pregnancy may reduce the odds of pregnancy urinary incontinence. Well! Doing this exercise until the last stage of your pregnancy can make your muscles stretch more so that your little one can easily move out. Kegel exercises during pregnancy and labour, for instance, support the pelvic organs and help you gain control while pushing during labour.
Squatting
Doing this exercise helps in opening the pelvis, and giving more space for your little one to rotate and move towards the birth canal. This activity also allows you to push during labour.
Child Pose
Do this exercise to focus on your breathing while you’re in labour. This could also be a hip opener while you get ready to push the child out of the womb.
Butterfly Pose
Take this process slowly and gently and be careful not to overstretch as through this activity you easily open up your pelvis and keep your inner thighs and lower back stretched.
Climbing Stairs
One of the natural ways to induce labour, this exercise helps in opening the pelvis, further letting the baby go down via gravity, and exerting pressure on the pelvis to make dilation easy.
Perineal Massage
The perineum is the region between the anus and vagina. Massaging gently around the back of the vagina can help in easier stretching when your little one is about to be born. By doing this exercise, the perineal trauma is reduced.
Birth Ball Exercise
This is a fun addition to your exercise regime. If you have a chair the fun is just a notch higher. You can just sit on the exercise ball, and encourage the pelvic floor to contract and relax naturally.
Labour-inducing exercises are beneficial both for you as well as for your baby. Do not forget to take a few precautions that will go a long way towards helping you, and the precautions include:
- Ensure that you wear a supportive bra
- Keep yourself hydrated and moving continuously
- Do not forget to consult your doctor, as you’re recommended to refrain from exercising if you have chest pain, headache, vaginal bleeding, and so on and so forth.
After all, you’re about to bring in the most precious part of your life in this world. Regular exercising can help to prepare your body towards labour and childbirth.
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