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source: healthline.com

Best Exercises to Prepare For Natural Childbirth

Exercising during pregnancy is very important and keeps you and your baby healthy. It can also keep you fit, and it is great to do some exercises before labor. The baby should move and get into a certain position when it’s ready to be born when their head is turned down. There are various exercises and techniques you can do in order to help your baby get in a perfect position.

You should also be physically active while pregnant, and it helps with back pain, better energy, and reduces the post-delivery recovery time. Some researchers from the Technical University of Madrid found out exercises are very beneficial when it comes to labor. “A supervised physical exercise program throughout pregnancy decreased the duration of the first phase of labor as well as the total time of the first two phases together, leading to a decrease in total labor time,” they said.

Women who exercise may not need an epidural during childbirth, and their labor could be shorter. Getting back in shape after giving birth is very hard, but some of these tips could help you lose weight after labor. It turns out you can’t lose the 61lbs you gained during pregnancy by just scrolling through Instagram and wondering why you don’t look like all the bikini models,” said the famous actress Blake Lively.

source: ichef.bbci.co

These steps should calm and relax you, so try to follow them while listening to your favourite music. Make sure you are focused on breathing properly, take in deep breaths, and breathe them out with your mouth wide open. This is also known as ‘ocean breathing technique’ because the sound reminds of the waves swooshing in and out.

You do not have to train alone; there are many groups of pregnant ladies who you can join. If you want to check some things with your physical therapist, ask him/her about pregnancy and postpartum care. “I never would have thought about seeing a physical therapist,” is something women say a lot. Doctors also work on injury prevention and pelvic health. They can help you with various problems, such as relieve back pain, give advice about pushing during delivery, teach you correct labor positions, show you some relaxation techniques…

When you need to see a doctor:

1. If you are developing any pain
2. About five weeks before your labor date, they could show you how to do perineal massage
3. A few weeks before labor when they teach you how to push properly and show some labor positions

If you need more information about this topic, make sure you visit the yourdoctor.online website. There you can read more great tips about pregnancy and healthcare overall.

Child’s pose

source: yogaretreats.org

This technique is great in lengthening pelvic floor muscles and relaxing. You need to neel down and rest on your heels. Easily lean forward and place your arms out long, so they are in front. Take deep breaths. If it’s easier for you, rest your elbows on the floor, and your hands should support your head from the front. When your belly becomes large, you should spread your knees farther apart in order to have space. Be careful not to raise your hips above your heart.

Hug Your Baby

“This exercise strengthens the transverse abdominis (TVA), which wraps around the midsection of the body like a pair of spandex,” said a pilates specialist. “When activated correctly, it cinches, lengthens, and importantly during childbirth, it compresses.” This exercise should help the uterus in the final contractions.

Sit somewhere comfortable, take deep breaths, and let the lungs fill with air and relax your muscles. Take your time while exhaling. “I like to place one hand on top of my belly just below my sternum, and the other just below my belly button,” says the specialist. “Focus on pulling your belly away from your bottom hand, but keeping your top hand where it is so you’re not rounding your spine as you do the exercise.”

The Butterfly Stretch

This exercise will help your inner-thigh muscles to relax. Take a cushion and sit on top of it while placing your back on the wall. Bend your knees and join your feet together. Relax your thighs downwards while breathing. “I recommend adding pelvic floor stretching to your daily routine in the weeks before your due date,” says the therapist.

Deep squat

source: girlstyle.com

Deep squats are great because they lengthen the pelvic floor muscles and are beneficial when it comes to stretching your perineum. Spread your legs wider than hip-width. Slowly squat while keeping your hands close in front of you. Squat only as far down as you can. The squatting position is a great position for giving birth since gravity helps the baby to come out. That way, your birth canal is in better alignment, as well.

Reverse Breathing

Sit on a physioball ball and take in deep breaths. You should feel your pelvic floor lifting. Exhale and feel releasing the pelvic floor muscles. This will help you get your baby out.

Quadruped cat/cow

source: peacefuldumpling.com

This one is great for decreasing the lower back pain. You need to get down on your hands and knees. While exhaling, round your back and place the chin near your chest. Take a deep breath and look up, while slowly placing your back downwards.

Standing Swan

“It combines core strength, lower body endurance, spinal mobility, pelvic floor stretching, and gives you the opportunity to practice the reverse breathing technique,” the specialist said.

You need to spread your legs and externally rotate them, then put a physioball in front of you. Take in deep breaths, get down, and start pushing the ball to the front. Exhale while still pushing the ball. Fold your hips and bend the knees. Your arms should be straight and sit bones in the back. Inhale and hold your breath and position for a few seconds. Slowly exhale and lift the pelvic floor as you move yourself to a C-curve position. In the end, stand back up, but move your spine very carefully.

About Edward Spenser

Edward Spenser

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