We have seen a lot of development in the field of medicine till date and there is no doubt when we say there is nothing that is impossible for our doctors be it in any area of medicine. But with these developments we sometimes need to pay its price as well. For example when it comes to deliver a baby, most women these days opt for a C – section even when they can easily have a vaginal delivery. The main reason behind such decision is to save themselves from the pain.
There are various ways, with the help of which, you can ease out your pain during a delivery. Just for the sake of evading the pains you don’t need to opt for a C section. Here we are discussing certain exercises which are proven to be the best way to ensure that you have a normal delivery and that too quickly and easily. There are other benefits of these exercises as well which include, better sleeping patterns, easy recovery after childbirth, and avoiding various aches and pains that might plague you during your last period. Apart from that they ensure high levels of energy and maintain a better mood as well.
There are 5 exercises that help you have a normal delivery during the pregnancy. Let’s discuss each of these in detail –
This is the first and most important exercises of all. This is because, during pregnancy, a lot of strain is put on your rectum and vagina. Practicing these exercises on a regular basis during pregnancy will help in strengthening these muscles and lead to smooth labor.
How to perform – To perform this exercise you need to sit on the floor and try practicing contracting of muscles in the vagina and rectum. You need to hold the contractions for 10 seconds and repeat it for at least 15-20 times daily. This is a basic exercise but there are various variations to it as well but during pregnancy the basic ones help the most.
Yoga has proved itself to be the best form of exercise for any stage of pregnancy. The techniques of yoga are custom made to suit the body needs during pregnancy. It helps you to maintain strength and flexibility and you get rid of stress too.
How to Perform – Although there are various yoga poses that can help you during your course of pregnancy, but a “cobbler poses” helps the most when you aim to have a normal delivery. For this you need to sit on the floor with your back touching a wall. Lay your legs straight on the floor and lay your feet opposite to each other in touching position. Now you need to push your knees to the floor and stay in the position for 5-10 minutes.
It’s always better to perform yoga poses with a yoga instructor.
Aerobics of Low Impact
Aerobics have proven quite beneficial for pregnancy and especially when your goal is to have a normal vaginal delivery. They help you to regulate proper breathing and boost your stamina to match the requirements of labor and childbirth. But these need to be performed by a trained expert and therefore for these you need to join classes. If you wish to do them on your own you can download or purchase various video trainer available online. But it is essential to keep your aerobics workout to low impact only.
This is the best and cost free exercise that any pregnant women can manage. Not only during the last trimester, but walking is good for an entire pregnancy span. Walking on a regular basis proves to be a complete workout and performs the great task of taking care of overall well being of a pregnant woman. Problems like restlessness, blood pressure (high or low) and constipation can be easily solved by mere walking.
How to Perform – Experts advise says, a 30 minute walk two times in a day is good for any pregnant women. You should always wear comfortable shoes and clothes during pregnancy and its always better to go outdoors for walking instead of trying to do it at home.
Water exercises prove to be the most relaxing exercises during pregnancy. Swimming or doing aerobics in water helps you strengthen your muscles and remain fit. Along with that they help in heartbeat regulation, preventing muscle injuries and reduce leg swelling.
Precautions – although swimming can be beneficial but there are certain precautions you need to take so as to avoid any mishappening. Jacuzzis, saunas and hot tubs might create over heating for fetus and therefore always go for normal swimming and not the heated ones. Also if you want to enjoy the bath tub try to stay away from bath salts as they can prove harmful for your baby.
As you can see, exercising during pregnancy has a lot of benefits that will help you to cope up with your labor pains and even help you have a better recovery. But if you feel uneasy during any exercise routine, it is advisable to stop the exercise then and there and consult your doctor immediately.