Getting pregnant is a blessing. 9 months of pregnancy is a long journey ahead. Read further to know all 10 Best Exercise for Normal Delivery you should consider. A pregnantwoman nurtures, develops, and takes care of the unborn child growing inside her body during this time. The growth and development of the fetus depend on the mom’s diet and her physical and mental health. But it can be very painful to deliver the baby. All of us have heard about the labor pains that happen during delivery. First-time moms are scared and dread the entire delivery process.
At the time of delivery uterine muscles contract, there is pressure on the bladder and cervix, also the birth canal gets stretched. Due to this, you experience cramps in the abdomen, groin, and back. These cramps are similar to what you face during menstruation but are much more intense. A pregnant woman makes herself mentally prepared to face labor. However, when you start experiencing it, you want to just get over it as soon as you can. This is the reason nowadays many women are opting for C-sections over normal delivery.
But remember ladies, the pain that you experience during normal delivery is one time. Once it is done. It is done. But C-sections can give you lifetime side effects. If the administration of anesthesia goes wrong, they can suffer from backache, loss of bladder, nerve damage, itchy skin, etc. The scars of the surgery can affect your self-confidence. So it is always advisable to try for normal delivery as much as you can and look for surgery as the last option.
For normal delivery, there are certain precautions that you can start taking right from the time you get the good news. Many pregnancy exercises for normal delivery help to keep your body flexible and reduce pain. This pregnancy exercise for normal delivery stretch and support muscles of your pelvic area, thighs, and back and helps in recovering your posture. They also increase the flow of blood to the lower body, increase the flexibility of pelvic joints, and provide comfort during delivery.
It is always a good idea to spend some time daily on these exercises. They will increase your chances of normal delivery and give minimum pain. However, talk to your gynecologist before you begin to do them.
10 Best Exercises for Normal Delivery – Tips to Follow
There are some basic rules you need to follow before you begin the normal delivery exercises. They are very critical and will ensure the safety of you and your baby both.
Wear comfortable, loose clothes. Select a breathable fabric so that you don’t feel too hot.
Wear a comfortable pair of shoes that will fit you well.
Drink plenty of water. Grab a bottle of water or juice during exercise.
Keep in mind that your center of gravity will change as your pregnancy is progressing. Women tend to lean backward as their tummy size increases.
Don’t exercise if you think you are already tired. Getting enough rest is very important.
Don’t do an exercise where you have to stand for more time. This type of exercise causes the flow of blood in the lower limbs which can cause swelling.
Before you begin, do some stretching and warm up. Here are the steps that you can follow.
Tilt your head to the right and left – Do 1 set of 10 reps
Nod your head up and down – Do 1 set of 10 reps
Move head in a clockwise and anti-clockwise direction – Do 1 set of 5 reps
Move arms in clockwise and anticlockwise direction – Do 1 set of 10 reps
Move shoulders in clockwise and anticlockwise direction – 1 set of 10 reps
Do side lunges 5 times
Now you are all set to move ahead with your exercise routine. Here we have mentioned the 10 best exercises for normal delivery you should consider. They will make sure that you have a normal delivery without facing any complications.
Pelvic Stretches –
This is one of the best exercises to do during pregnancy for normal delivery. You can practice it on a ball, pillow, or chair. They facilitate the process of normal delivery by opening and stretching your pelvis.
While doing this exercise keep your feet on the ground, keep your back in a straight position and now stretch your feet away from each other. This will make the pelvis stretch. Repeat the exercise minimum of 20 times based on your comfort level.
Opening Buttocks –
Another exercise for normal delivery in the 9th month which you should consider if wishing to have a normal delivery with minimum pain. For doing this you must do a deep squat which will discharge maximum energy through the pelvis. During the deep squat position, you must take 6 deep breaths. Do this at least 3-4 times every day. However, this exercise has to be avoided post-36th pregnancy week.
Squats help in loosening and contraction of the pelvic area. Due to this, you experience less pain during normal delivery. Doing squats is very easy. Take the position of sitting in a toilet by using the support of a gym holder or a gym ball. Spread your feet and lower the body in a way that your hips are a few inches closer to the floor. It will ensure ideal pressure on your thighs as well as your pelvic area.
This exercise will regulate the opening of the pelvis thereby making space for the baby to descend. Squatting makes sure you have strong leg muscles. Because the strength of leg muscles is needed during the third trimester when you are in labor and have to push. It also relieves the symptoms of constipation.
We recommend you squat even as a 9-month pregnancy exercise for normal delivery. Make sure you maintain balance while doing so. You can ask your husband to help you out. If you feel tired, stop.
Swimming during pregnancy is a very healthy way to exercise and is safe. It doesn’t put stress on your body and makes you feel calm and relaxed. When your body grows many women feel very stressed to do any physical activities. But swimming creates buoyancy in water which makes you forget about your weight inside the water. Swimming can save you from muscle injury, will regulate your heart rate, make muscles strong, and keeps your body fit and active. Just be careful about the slippery surfaces near the water body.
Pelvic Tilt or Angry Cat –
This exercise is a good idea to relieve you from backache and pelvis aches during delivery or labor. It gives strength and power to back muscles thereby providing ideal support.
For the angry cat position:
Take position using the support of your knees and hands.
Spread your hands and feet apart.
Take a deep breath and arch your back like a cat
Your abdominal muscles should be tightened enough while you breathe in.
Hold your breath for around 4-5 seconds
Exhale the breath slowly and now release the angry cat position.
Repeat the set 10 times.
Standing pelvic tilt:
Stand straight with your back and bottom touching against a wall.
Now your abdominal muscles need to be pulled in thereby keeping the knee portion soft.
Hold your breath for around 4-5 seconds
Repeat the set 10 times.
You can practice this exercise for normal delivery many times a day. As you do it more often, you will notice that you can hold the positions for a much longer time.
Walking is another ideal exercise that a pregnant woman is asked to do by her gynecologist. You can do brisk walking in the park, in open spaces, or even in your house. It will help to prevent issues such as restlessness, high blood pressure, and constipation. It helps in creating flexibility and also helps to lose fat from odd places. You can walk throughout your pregnancy safely to stay fit and healthy. Use walking shoes to get a good grip. Carry a bottle of water to avoid getting dehydrated. Walk slowly and steadily, and take appropriate rest in between.
Yoga is a very ancient method to do exercise and is the best exercise for normal delivery. Along with a healthy body, it also helps in giving you a peaceful and focused mind. It increases flexibility and enhances your endurance power. If you are going for a class, make sure to inform your trainer that you are pregnant and which trimester you are in.
Perform yoga on a yoga mat always. Do not perform any yoga aasanas on your back during your first trimester since the blood flow to the uterus can get reduced. Also, avoid any poses which can cause stretching too much of your muscles. Listen to your body carefully. Doing any poses in which you don’t feel comfortable can pose you harm. The following aasanas can be done safely during pregnancy.
Stick pose or Yastikasana
Butterfly pose or Bhadrasana
Chair pose or Utkatasana
Twisted pose or Vakrasna
Angle pose or Konasana
Mountain pose or Parvatasana
Practicing the Downward dog position during pregnancy helps in giving support to your thighs. At the point of delivery, your thighs need to have good holding power. And this exercise helps in doing that. You must spread your legs and bend in such a way that your but is facing towards the roof. Hold on for a few minutes in this position and release. However, make sure you consult with your doctor before practicing this exercise.
Kegel Exercises –
Also known as pelvic floor exercises. Do this exercise for normal delivery by holding the pelvic muscle or contracting it. Hold the position for a few seconds and then release it. You can repeat Kegel exercises 15-20 times daily. They help you to sustain the strain experienced in the rectal and vaginal area during delivery.
During pregnancy, your tummy grows in size due to the growing baby. This puts the bladder in a lot more stress causing frequent urination and bladder leakage. Doing Kegel exercises can give you relief from these symptoms. Furthermore, they are very easy to do and can be done in any position. No one will even notice. However, do not hold your breath while practicing them. They are not supposed to be strenuous. If you think it is hard to practice without holding your breath, consult an expert.
Cobbler Pose –
Also known as the tailors pose. This exercise helps you to stretch your pelvic area which is good during normal delivery. It makes you flexible and helps to maintain endurance power. During your delivery, you must be flexible to avoid any kind of heavy stress on your pelvis. It helps your body and mind to go into relaxation mode.
These were our top 10 best exercises for normal delivery that you should consider doing. Doing these exercises will help you in normal delivery with less effort and minimal pain. Below are the top benefits of doing pregnancy exercise.
Helps in reducing strain and back pain.
Helps in relieving constipation-related symptoms.
Exercising decreases your labour time and you have to suffer from less no of complications.
Also helps to reduce the risk of gestational diabetes.
Your weight stays in control and there is no weight gain at odd places. You can attain your pre-pregnancy weight faster.
Tips to follow before doing this pregnancy exercise
Consult your gynecologist before you start any new exercise
Always start with an exercise that is of lower intensity
Always exercise on a flat and sturdy surface to avoid trip and fall.
Drink enough fluids
Wear comfortable shoes and clothes recommended during pregnancy.
Do not exercise post your lunch or dinner. Wait for a minimum of an hour.
If you feel dizzy stop exercising.
Caution measures to follow before doing this pregnancy exercises
While exercising do it with care and safety. You can hire a trainer, join a class or take the help of your spouse.
Don’t exercise in a very hot, humid climate
Do these exercises to stretch only your body and muscles. Don’t exhaust yourself like in weight loss exercise.
Do not practice scuba diving or lifting heavy weights.
Do not do exercises that put stress on your abdomen
Avoid doing Pregnancy exercises
If you have bleeding
If you have complications like asthma, hypertension, diabetes, heart disease, etc
If you have a fear of preterm labor or a history of any miscarriage
We hope that you found our 10 best exercises for normal delivery useful for maintaining pregnancy health. Make sure to consult your gynecologist before starting so that you don’t have to worry about sharing the fetus. The doctor will advise you if any modifications are necessary in your current routine.