Overview

You know that exercise during pregnancy is important for your and your baby’s health. In fact, the day you work out the most can be one of the hardest and happiest days of your life. can help I don’t want women to think that there won’t be a problem because there are so many things that can go wrong that have nothing to do with whether or not they’ve exercised.

says Kathryn Crum, MS, exercise physiologist, owner of Prenatal and Postpartum Fitness Consulting in Verona, Wisconsin, and co-author of Exercise Through Your Pregnancy. Staying fit with exercise during pregnancy can reduce your odds of an uncomplicated birth

You should exert yourself but not to the point where you are completely exhausted. Here are some ways exercise can improve exertion. In one study, more than 65 percent of women who regularly ran or did aerobics during the second half of pregnancy were in labor for less than four hours. Only 31 percent of women who did not adhere to prenatal care were able to say the same

You may be able to tolerate labor pain better. Women who are fit are better at coping with what’s going on in labor. They know the body better and don’t panic as changes occur. Are ready to cope with these changes and cope with the pressure. Let’s mention about 5 such exercises that women do not have to suffer much during childbirth.

Exercise No. 1

Child’s pose

This yoga pose helps to lengthen the pelvic floor muscles and reduce pain

Kneel and sit on your heels, then slowly bend forward and extend your arms out in front of you. Take a deep breath. You can also rest your elbows on the ground in front of you with your hands supporting your head.

As your belly expands, you may need to spread your knees farther apart to make room.

Exercise number. 2

Deep squat

This exercise is very important. Deep squats help relax and lengthen the pelvic floor muscles and stretch the perineum.

Stand with your legs wider than hip-width apart. Slowly sit down as far as you can with your hands pressed in front of you.

Your physical therapist can talk to you about how often and how deep you should do squats.

Exercise number. 3

Quadrade cat or cow

This yoga exercise pose helps to reduce discomfort and lower back pain

Get on your hands and knees. As you tuck your chin towards your chest, exhale and round your back then inhale and gently arch your back down and look up at the sky.

Exercise No. 4

Perineal swelling

This trains you to push during delivery without holding your breath. Holding your breath while pushing is a call to Valsalva. Valsalva may decrease the rate of blood flow to the heart, lower maternal blood pressure,

May decrease maternal blood oxygenation and blood flow to the placenta, and may increase the risk of injury. It may also increase fetal head compression and fetal distress.

Do not practice perineal bulges if you have premature rupture of membranes, bleeding during pregnancy, or perineal prolapse. Talk to your doctor and physical therapist before beginning perineal bulges. Can guide in the methods and how often to do this exercise.

When you practice perineal thrusts, do it in your labor and delivery positions. Sit on a small towel that runs lengthwise from front to back.

Gently press the towel against your perineal body, or the area between the vagina and the groin. Think about gently moving the sit bones – separate the bones you can feel in your glutes and move the tailbone away from the pubic bone.

You can also use a mirror to make sure the perineum bulges out and down, not up and in.

Exercise number. 5

Perineal massage

Perineal massage stretches and softens the tissues of the perineum. You can start it at 35 weeks of pregnancy. Perform this massage technique once a day for 10 minutes

Take a warm bath or place a warm compress on the perineum for 10 minutes to help you relax before the massage.

Sit comfortably or lean back Apply water-soluble lubricant to your thumbs and perineum Place your thumbs 1 to 1.5 inches inside your vagina

Press down on the pulp and sideways until you feel a slight burning, stinging, or tingling sensation. Hold the pressure for two minutes until the area becomes numb. Take deep breaths and focus on relaxing the muscles

While you continue to press down with your thumbs, slowly and gently massage back and forth along the sides of your vagina in a U motion for three minutes.

Relax and repeat the process once

After giving birth, you may experience new physical problems that will completely prevent you from living with your new baby. In part two of this two-part series, we talk about how to get your body back after giving birth.

Conclusion:

Exercising during pregnancy can play a significant role in making labor and delivery easier. Incorporating exercises like Child’s Pose, Deep Squats, Quadruped Cat/Cow, Perineal Bulging, and Perineal Massage helps strengthen and prepare the body for childbirth. These exercises target key muscles, improve endurance, and promote relaxation, which can reduce labor duration and discomfort. However, it is essential to consult with healthcare professionals before starting any exercise routine to ensure safety and effectiveness. By staying active and mindful of your body’s needs, you can enhance your birthing experience and support a healthy postpartum recovery.