Contents:
- Medical Video: Simple exercises and tips to prepare body for easy labor
- The best type of exercise to prepare for labor
- 1. Sit properly
- 2. Kegel Gymnastics
- 3. Yoga
- 4. Pelvic rock (or pelvic tilt or paint cow stretch)
- 5. Squat
- 6. Stretching your back
Medical Video: Simple exercises and tips to prepare body for easy labor
For many mothers, natural childbirth requires a lot of preparation and effort. One of the best methods to prepare for labor is to exercise. Exercise during pregnancy can help open the pelvis and place the baby in the optimal position for labor (called LOA or left occiput anterior).
The best time to start pregnancy is now! Remember to consult a doctor before starting your pregnancy exercise routine.
The best type of exercise to prepare for labor
1. Sit properly
Well, how come sitting is called sports? Right. When carrying a heavy burden on your stomach, more effort is needed just to sit up straight. Sitting properly during pregnancy will strengthen the core muscles and stabilize your pelvis.
The best way to sit up straight and not lean back is to sit in a chair without a backrest. Large balls can also be used. Make sure your ball is dense and high enough to keep your waist higher than your bent knee. Sitting cross-legged can also help by pushing forward your uterus, stretching your legs and opening your pelvis further.
2. Kegel Gymnastics
Kegel gymnastics have been recognized by many benefits. This gymnastics targets the pelvic floor muscles that support the pelvic organs, namely the vagina, urethra, cervix, uterus, bladder, small intestine, and rectum. Practicing Kegel will prevent or even treat urinary incontinence. These organs are under great pressure during pregnancy due to babies who continue to grow in the womb. In addition, good control of the pelvic floor muscles assists labor by supporting the delivery process.
Kegel can be done anywhere. Learn the guide and how to do Kegel exercises here.
3. Yoga
During labor, you no longer think much, but become completely one with the body. A good way to practice this is yoga. Practicing poses, stretches and other pregnant yoga exercises teaches you to "silence" the mind, feel what the body says, and be fully aware of what is happening internally.
4. Pelvic rock (or pelvic tilt or paint cow stretch)
This is a simple exercise that makes the pelvis loose and the lower waist supple. You can start this exercise from the first day of pregnancy and continue until labor.
If after 30 weeks you want to reverse the baby posterior to the anterior position, do it pelvic rock when you feel your baby moving. Your baby may try to move to a better position to be born and you can support it by doing it pelvic rock. It is recommended that you do it 3 times a day for a total daily time of 20 minutes once you enter the third trimester.
5. Squat
Squat exercise is useful during labor because it opens the pelvic path as much as half to one centimeter extra, allowing more room for the baby to descend. However, squatting will be tiring for pregnant women, so you have to practice regularly during pregnancy to strengthen the muscles needed.
Sports called wall slide very useful. Stand with your back straight against the wall, with your feet shoulder width apart and about 15 cm from the wall, and your arms relaxed on both sides. Slowly and relaxed, slide the body down on the wall to a squat position (with your back still upright) until your thighs are parallel to the floor. Hold the position for five to 10 seconds, and then slowly, slide up your back to a standing position. Repeat five or 10 times.
6. Stretching your back
This exercise stretches the muscles along the spine and shoulders, as well as the leg spine. Try this stretch every time you feel tension in your back. It can also help relieve stiff muscles during labor.
By facing the wall, bend your body forward from your waist to your feet and your upper body to form a 90 degree angle. Your back should be flat, and your legs should be straight or slightly bent.
Place your hands shoulder height and stick to the wall. Let your head relax and stay level with your arms as you look down at the floor.
Press your hands against the wall as you lean back from your waist until you feel a pull on your back and behind your legs. Hold for five to 10 seconds, and then relax and return your waist to its original position. Repeat two to three times.
Hello Health Group does not provide medical advice, diagnosis or treatment.
