9 Exercises For Easy Labor And Normal Delivery For Expectant Mothers
Expectant mothers should know about pregnancy exercises for normal delivery that can help reduce the pain and suffering of giving birth to a child. During labor, the human body comes under extreme pressure that sometimes becomes unbearable. And for this reason, doctors suggest C-sections but they can also leave long-term side effects.
Every woman expects a normal delivery and the good thing is that normal delivery is possible, if you prepare your body for the same in advance. There are certain exercises that can help achieve a normal delivery at the right time.
Pregnancy Exercises For Normal Delivery
For convenience, the exercises are divided into three trimesters. A trimester is a period of three months, and in this way, the three trimesters cover the entire gestation period of nine months.
One thing you should know before starting exercising is that avoid doing first-trimester exercise in the second trimester.
1st Trimester pregnancy exercises for normal delivery
- Wall Slide
Stand straight with your back fixed on a wall and come down in a half-sitting position. Your feet should be hip-width apart and shoulders relaxed.
• Raise your hands up against the wall and slide them upward as much as you can
• Press your hands against the wall and bring your hands down sliding against the wall
• Stop when your forearms are in the line of your shoulders and go up again
• Do 5 reps to complete 1 set
Precaution: Disengage your body if you feel pressure on your lower back and thighs.
Lie on a side with your knees flexed and joined and one hand under your head and the other across the body or on the floor for support.
• Keep your heels and knees fixed to start
• Open your legs as much as you can without moving your legs
• Hold the clamshell opening for a while and then return to the original position
• Change side to repeat if from another side
• Do it 5 times from each side
Precaution: Avoid overstretching your legs while making a clamshell opening.
- Hip Raises/Bridge
Lie down on a soft and smooth surface. Flex your knees and keep your hands by your side.
Raise your hips slowly to a level where your torso comes in a straight line with your shoulders
Pause for a few seconds and then bring your hips down in the same movement
Precaution: Keep your feet and hands firmly on the floor to support your body while moving your hips up and down.
2nd Trimester Exercises
- Downward Dog
Come down on your fours with your body resting on your knees and palms. Press your palms against the floor to firm your position.
• Lift your hips until your hands and legs are fully stretched to start
• Flex your right knee, hold it for a few seconds and then relax
• Repeat it with the left knee
• Do this exercise fives times with each leg
• Get down to a child’s pose to complete the exercise
Precaution: Press your fingers against the floor to achieve a stable position.
- Pelvic tilt Or Angry Cat
Come down on your fours with your palms pressed against the floor and your toes pointing to the floor.
• Gently arch your back to assume a cat pose where your back becomes round and your head comes between your shoulders
• Hold this position for a while, release, and repeat the pose
• Do 5 reps to complete 1 set
Precaution: Avoid overstraining your back and release your back at once, if you feel discomfort.
- Lying Cobbler Pose
Lie down on your back, stretch your legs towards a wall, and place your feet on the wall.
• Flex your knees to join your feet together and spread open your legs without disjoining your feet
• Hold this pose for a second
• Press your legs with your hands on your knees and feel the pressure on the inner thighs and hips
• Do 5 reps to complete 1 set
Precaution: Avoid pressing your legs too hard.
3rd Trimester pregnancy exercises for normal delivery
- Opening hips
Stand straight with your feet shoulder-width apart for the exercise.
• Sit down in a deep squat position by lowering your pelvis but without moving your feet
• Feel the pressure on your pelvis region
• Take 5 deep breaths and stand up slowly
• Do 5 sets to complete 1 rep
Precaution: Avoid going down or coming up at a high speed.
- Pelvic Stretches
Sit on an exercise ball with your back straight and feet placed firmly on the floor.
• Spread your legs a little wider than your shoulders and place your hands on your waist
• Stretch your pelvis region and move it slightly back and forward
• Do 20 movements of back and forward
Precaution: Avoid doing this exercise alone.
Stand straight on a smooth surface with your legs shoulder-width apart to start the exercise.
• Raise your hands above your head and try touching your toes by bringing your hands down
• You can flex your knees for convenience
• Raise your right hand above while keeping your left hand by your side
• Turn your head to your left and feel the stretch
• Repeat it with your left hand
• Spread your legs a little wider than your shoulder-width
• Turn your right foot towards the right side and left foot straight
• Flex your right knee and turn towards your right
• First, spread your legs diagonally and then raise about your head and stretch
• Bring your left hand on your left calve and raise the right hand above your head
• Repeat these positions with alternate sides and legs
• Do 2 reps to complete 1 set
• Come down in a full squat position and relax
Precaution: Be comfortable on a yoga mat and avoid squats without consulting your doctor.
Expectant mothers expecting normal deliveries should practice these exercises to boost their chances of achieving a normal delivery. The good thing about exercising is that it will give you peace of mind and confidence that you could get normal delivery.
Disclaimer: The information provided is for educational purposes only and expectant mothers are advised to do exercises only after consulting their doctors.
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