Childbirth is perhaps the most challenging stage of pregnancy. Childbirth time and endless thoughts about labor pains, your baby’s health, and your health can convey a lot of fear and panic. But did you know that by doing some exercises you can make your delivery process easier? Yes, specific exercises can reduce a mother’s pain during normal birth.
Of course, you need to talk to your doctor before doing any exercise, and you can also consult a fitness instructor who specializes in activities suitable for pregnant women.
Before doing these exercises, it is necessary to pay attention to specific points, which are:
- Drink plenty of water before, during, and after exercise.
- To make these exercises easier, be sure to have a bra.
- Avoid sitting full time and resting for a long time because it dries out the body’s muscles, mostly the pelvis.
- The constant movement of the legs, arms, and other body parts will help you do your exercise better.
Doing this exercise helps reduce pain and pressure on the bladder’s pelvis, tissues, and muscles during childbirth.
You can do this exercise by relying on sports balls, walls, tables, or anything else. In doing this exercise, try to put a little pressure on the back of the body.
This exercise is one of the most effective and safest practices to facilitate childbirth. This exercise strengthens the pelvic floor muscles and improves the pelvic area for the baby’s birth, so this exercise can best prepare the mother’s body for standard delivery.
To do this exercise:
Stand up straight and spread your legs shoulder-width apart, then bend your knees and try to lower yourself slightly, like when you want to sit on a chair and hold this position for about 20 to 30 seconds. And then return to normal. Do this exercise several times a day, and someone else should help you maintain balance while doing this exercise.
Unique exercise to strengthen pelvic floor muscles
These exercises help improve the mother’s pain and concentration during childbirth and make it easier for the baby to come out of the mother’s pelvis and vaginal area. There are many exercises to strengthen the pelvic floor muscles, for example:
Sit in a firm chair, slowly bend over, attach your hips to the back of the chair, pause for about 10 seconds, and return to your original position.
Repeat this movement again and during this exercise, make sure that your abdominal muscles are relaxed and your hips are contracted. You can also do this exercise by standing next to the wall.
Lying on your back
Lie on your back on the floor and bend your legs and try to pull your pelvis up and pause for a few seconds and then return to your original position. If you feel uncomfortable doing this exercise, stop exercising and return to your original state.
Strengthen your pelvic floor muscles with a large exercise ball
Prepare a Swiss ball, sit on it gently, lean forward slightly, pause for a moment, and then return to your original position. Do this for a few seconds, about five minutes. It is better to get help from someone else in these exercises.
This is one of the most common ways to improve the delivery process. Walking is a good exercise that helps facilitate labor by strengthening the pelvic floor muscle contractions.
It would help if you also were careful not to overdo it as you may lose energy.
Usually, during pregnancy, the body muscles become weak, especially in the pelvic area, making the delivery process more difficult. Another good exercise to strengthen the pelvic floor muscles for easier delivery is Kegel exercises. These exercises allow the mother to have better control over the pelvic floor muscles during labor.
To do this exercise, identifying the pelvic floor muscles is the first and most crucial step. By holding urine, you can quickly identify these muscles, tighten these muscles for 5 to 10 seconds, and then release them; it helps to strengthen them a lot.
First, do this exercise 3 to 5 times a day and gradually increase their number; this movement ten times is ideal for standard delivery.
This exercise has many benefits for pregnant women. Doing this exercise reduces fatigue, knee and thigh strain, and flexibility of the mother.
To do this exercise:
Straighten your legs and bend your knees inward and press the soles of your feet together, then bring the soles of your feet close to your hips and hold for a few seconds, then return to your original position. Do not let your spine bend and keep your back as straight as possible and take deep breaths when doing this exercise.
Climbing the stairs
Another exercise that facilitates the delivery process is climbing stairs. Of course, you should be careful not to put too much pressure on yourself when climbing the stairs and put your feet slowly on the next step and climb slowly and evenly, and someone else should help you in this task.
This exercise has been proven to be a useful exercise for reducing pain and facilitating a baby’s birth. Still, it would help if you were careful to do this exercise with someone else not to lose your balance.
This exercise is done in different ways, for example:
To make this move, all you have to do is stand up straight and do not squat and hold your husband’s hand until you upset your balance and open one of your legs and take the other portion at a 90-degree angle and the sole of your foot. Place on the floor. Hold this position for 3 to 5 seconds, and then do this movement with your other foot.
Repeat this exercise about 3 to 5 times during the day.
The lunge is sitting on his knees.
You can do this exercise on your bed, but be sure to ask someone else for help. Start this exercise by kneeling on both feet and then lift one leg and place it on the bed at a 90-degree angle. Pause for 5 seconds and return to your original position. Do this exercise on your other leg as well.
Exercise with a sports ball
Various exercises with a sports ball are an easy, comfortable, and free way for natural childbirth. Of course, you should be very careful in doing such exercises and getting help from someone else.
Some of the other benefits of ball training during pregnancy are greater flexibility and strength of the quadriceps and lumbar muscles.
Exercises with a sports ball are very diverse, for example:
Spin on the ball
Sit on the ball and place your feet on the floor, rotate gently on it, and while doing so, relax your buttocks and back muscles and do so without any haste.
You can also sit on the ball and move it up and down a bit, and you can also use these balls to do squats.
Who is this exercise not suitable for?
If you have any of the following conditions, consult your doctor before doing these exercises:
- Avoid these exercises if your doctor prescribes complete rest during pregnancy because such conditions are considered vital to you.
- If the placenta is not in good condition, do not do these exercises as the condition worsens.
- Although there is no reason for danger or harm for pregnant women who are pregnant with twins, it is better to avoid such exercises or consult your doctor if you are pregnant.
- Do not do such exercises if you have an unusual discharge in the vaginal area.
- Women with a history of preterm labor should not do these exercises.
- If you have a problem with the cervix, such exercises are not recommended.
Every pregnant woman wants a comfortable and preferably painless delivery. Doing the above exercises can help you deliver as much as possible without pressure and pain, but get help from someone else to do it.