So you followed a healthy food and exercise routine through your pregnancy and are all set for your big day? Not sure what you can do to ease your delivery? Worry not.
Here are exercises that you can do to make childbirth, easy breezy:
- Practice tailor sit. It stretches and strengthens your pelvic, thigh, and back muscles and improves your posture. It also improves blood circulation in your lower body and needless to say, that will help ease out your delivery. To practice it, sit on the floor with an erected spine in the butterfly position and then press your knees towards the floor using your elbows till you feel a nice stretch in your inner thighs. Hold for 15 seconds, release, and repeat at least 20times.
- Practice kegel exercises. Your pelvic floor muscles should be kept in optimum health because it supports your uterus, bladder, and bowels. Strengthening and toning these muscles will not only ease delivery but also prevent late pregnancy discomforts such as haemorrhoids and urine leakage. To practice kegels, squeeze your pelvic muscles like you would, to stop urine without tightening your abdomen, buttocks, or thighs. Hold for 10-15 seconds and then release. Practice this as many times as you can everyday whether you are cooking, travelling, or working. What’s more, kegel exercise will also help your vagina bounce back to its size sooner after your delivery.
- Do the good ol’ squats. It helps open up the pelvic outlet allowing more room for the baby to descend comfortably. To practice wall side squats, stand with your back against a wall and your feet, shoulder width apart. Your arms should be relaxed at your sides. Now gently slide down the wall to a squatting position till your thighs are parallel to the ground. Hold the position for 15 seconds and then slide back to the standing position. Repeat at least 10-15 times each day.
There you go! These exercises involve no equipment and minimal effort, and yet its benefits are great. Wear comfortable clothes and start preparing for your big day!