Pregnancy exercises for easier labour and birth
During pregnancy physical fitness works wonders and promotes normal birth in many women. Exercise keeps you going instead of all physical discomfort you have during pregnancy.
Benefits of exercise
Pregnancy exercises for easier labour and birth:
Low Intensity exercises are helpful and safe during pregnancy. Any form of exercise as per suggestion of your gynaecologist or physical therapist is essential to stay active. Walking, swimming, yoga, aerobics, Kegel exercises are most practiced exercises. Consult with a top gynaecologist in Gorakhpur.
Yoga is an ancient form of exercise and easy to do. Yoga helps in relaxation of mind and body. Yoga Provides agility and endurance power which is important in labour. It also overcomes the breathing difficulties women face in the 3rd trimester. Twisted pose, chairpose, butterfly pose, seated mountain pose, upward stretch posture are five important poses of pregnancy yoga.
Kegel exercises strengthen pelvic floor muscles that support bladder, bowel, and uterus. By doing Kegels pregnant women will be able to relax and control the muscles during labour and childbirth.
After birth also these exercises are recommended to bring back perineal tissues to normal condition and establish urinary control.
Method of doing Kegel exercises
Practice to stop urine flow when you are sitting on the toilet seat without tightening your abdominal, hip and thigh muscles. When you are able to control urination flow, then you experience vagina muscles contraction that means you are using your pelvic floor muscles. pelvic floor muscle contraction is important in Kegel exercises. Book your appointment in the best hospital in Gorakhpur.
These muscles strengthen abdominal muscles and stretch lower back muscles. You can get rid of your backache during pregnancy due to regular pelvic tilts.
Method of pelvic tilts
Pelvic tilts can be performed in different positions. Spread a mat to cushion your body. Simple way to do it is to get down on your hands and knees comfortably with your back straight. Try to pull your abdominal muscles in and tuck in your hips. This will pull your pelvis upward and back will rise towards the roof. hold this position till 5 counts and relax. Gradually increase up to 10 counts.
During pregnancy squirting is excellent resistant exercise to strengthen hip muscles, core muscles, glutes, and pelvic floor muscles. It provides a wide range of motion as well as improves posture. It has potential benefits in the process of childbirth.
You can perform squatting in various ways. Easiest form is wall slide squats or chair squats.
Stand with your back straight against a wall. Place your feet shoulder width apart and keep your arms relaxed at your sides. Slowly and gently slide down the wall to a squatting position (keeping your back straight) until your thighs are parallel to the floor. Initially hold this position for 5 counts and come back to standing position. Gradually increase to 10 counts.
Consult in Rachit hospital Gorakhpur for normal pregnancy.
Dr. Rashmi Rai is the best gynaecologist in Gorakhpur, contact for any queries related to pregnancy.
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