Jul 22nd, 2019

Useful Tips and Exercises for Easy Labor and Normal Delivery

There are certain exercises that pregnant woman can do to strengthen their bodies and to prepare for labor and delivery and some of those are you start with some of your very basic stuff.

You know the things you learn in pregnancy classes the kegels is contracting and release and contracting and releasing the pelvis. Those are all good because it gives the mother a chance to really focus on preparing for that pushing motion that they need to do for labor.

Squats are a very important exercise because that helps to open up the hips and open up the pelvis especially wide squats with toes apart legs wide and toes apart and going down more like a plie. These are great exercises for a pregnant woman because again it helps them to learn to keep that pelvis open.

Another good one is just sitting on a stability ball and doing some pelvis motion back and forth and side to side you rock back and forth side to side again that helps the motion of opening up the pelvis and all of those really good for preparing for what’s going to happen to do childbirth.

Something else that would be interesting also, a lot of pregnant women develop back problems that start having back pains. To reduce this pain, getting down on all force and doing leg raise arm raise for the lower back is just as important doing. Modified deadlifts for the lower back are also good so overall those help to keep the body strong, fir, inflexible.

Exercise to Ease Labor and Normal Delivery

Deep Squat Pose Breathing for Normal Delivery

  • This is a very beneficial pose for opening hips.
  • Perform a deep squat position by folding your both hands in front of your chest and your legs should be wide apart.
  • Your both elbows must be kept on your knee caps.
  • Take 5 Deep breaths when in deep squat pose and release all energy through your pelvis.
  • You shouldn’t perform this exercise after 36 weeks pregnant, if your baby is breach or if suffer from problems with hemorrhoids.

Squat Exercise for Normal Delivery

  • Squats are a great workout for your glutes and legs.
  • Stand shoulder-width apart.
  • As you lower your body, push your rear end back and keep your abdominals tight and in.
  • Brings your hands forward in front of the chest with shoulder-width apart as you lower your body.
  • Be careful that your knees do not go pass your toes.
  • Repeat at least 20 times.

Standing Squat Exercise

  • It’s a great workout your lower body and helps you prepare your body for labor which is very important.
  • Stand relaxed with your back straight, knees slightly bent and place your feet wide apart with toes pointing out.
  • Lower your upper body and start making squats.
  • At the lowest point of the exercise, your knees will be forming 90 degrees angle.
  • Repeat this motion at least 10 times.
  • If you want to add more resistance you can use weights, especially if you are in the first trimester.

Sitting Exercise for Normal Delivery

  • This pose is excellent for opening hips.
  • Sit relaxed position with your back as tall as possible. Put base of your feet together.
  • This position is very important for childbirth because it helps you open hips and pelvis.
  • Lean back slightly and put your hands behind you and focus on releasing energy via your pelvis.
  • If you cannot push yourself too far due to the size of your stomach then you can also bend forward.
  • Go as far as you can as then slowly return to the basic position with your back tall.
  • Repeat this exercise at least 10 times.

Sitting Wide Apart for Normal Delivery

  • This is a great pre-birth yoga exercise because it helps opening women’s hips and pelvis which is very important for birth.
  • Sit with your legs wide apart and start breathing to release your internal thigh muscles to feel more relaxed.
  • Come in a bend forward position and do not worry if cannot go forward.
  • Stretch yourself to the right side as far as you can go. Stay in this position for a few seconds.
  • Then stretch yourself to the left side and also keep breathing.
  • Repeat this yoga exercise for 10 times.

Sitting and Side Stretch Exercise

  • Sit relaxed and put your left hand on your right knee and another hand behind you.
  • Breathe in to raise up your chest and upper back and exhale as you twist to the side.
  • Come back to the last position or you can say center and perform the same stretch exercise on another side.
  • Repeat this exercise at least 10 times.

Sitting Up Straight and Bending The Knees Exercise

  • Sit up tall and bend your knees.
  • Put your hands on your knees.
  • Take a deep breath through your nose and as you exhale round your spine and tighten abdominal muscles.
  • Hold in this position for 3 seconds and then release abdominal muscles.
  • As you come up tall and pull your shoulders back inhale and repeat it.

Side-Line Leg Lifts Exercise

  • Sideline leg lifts are a great exercise for strengthening glutes and legs.
  • Lie down on your side. LEgs should be straight and posture is nice and tall.
  • You can also put a pillow underneath you.
  • Now, Lift your leg up and down.

Abdomen Exercise

  • Place your arms directly under your shoulders directly and put your weight on knees.
  • Lower your rear down until your body is flat as a board.
  • Tighten up your abdominal muscles by drawing your belly button away from the exercise mat and towards your spine.
  • The idea of this exercise is to draw the abdomen away from the mat and toward the spine.
  • Keep breathing while performing this.

Hand and Leg Raise Exercise

  • This is a great exercise for the abdominal region or if you have lower back problems.
  • Tighten up your abdominal muscles by drawing your belly button away from the exercise mat and towards your spine.
  • Take a deep breath. Then at the time of breathing raise or stretch your left arm and your right leg as far as you can go.
  • Keep your abdominal region very tight and also your hips square.
  • Stay in this position for at least 15 seconds and do not forget to breathe.

It is also recommended that ask your doctor before performing any of the above exercises for your normal delivery and easy labor.

Stretching Exercise for Normal Delivery and Easy Labor

Siting Crescent Position

  • Sit in Cross-legged position and practice and breathing before you start.
  • Now slowly raise your hands and bend on one side. This is a really good exercise for stretching your lib and spine.
  • Now come back to center. Continue this slowly while inhaling and exhaling on both sides.
  • Try to keep your hips as close to the ground as possible.
  • Do this for 6 times

This is a really great exercise to stretch your neck shoulder and spine. IT also helps your hip and lower back muscles. Breathing while doing this exercise helps in relieving stress.

Butterfly Stretch

  • Put your feet together then do a quite slide stretch on your legs.
  • You should feel a slight stretch.
  • Do a tiny movement of the back and forth.
  • Put your elbow on your thighs and even apply slight pressure.
  • Do not apply too much pressure.

Modified Cat-Cow Stretch

  • In this exercise, you have to be very careful.
  • Go back up and then your back down.
  • Don’t arch your back down. Stay with your back flat when you go down.
  • Repeat this exercise 5 times.

Hips Circles

  • Firstly you have to apply the dog position means you have to keep your body on your knees and hands.
  • Then Stay with your back flat.
  • Then rotate your hips in circle motion. Do these circles 5 times.
  • Now rotate your hips in different directions and repeat the circles 5 times.
  • Don’t forget to breathe while doing this exercise.

Downward Facing Dog

  • Just stay on your toe and hands.
  • Then tilt the pedal your feet a little bit to give those calf muscles an extra stretch.
  • Repeat this 5 times.

Exercises for preparation for labor birth

Squat Stretch

  • Be careful when you get in this exercise.
  • Ideally, keep your feet flat and make sure you keep your balance so you don’t fall forward or backward.
  • Once you get your balance just put your palms together and stay there for a little while.
  • If you want little bit extra stretch you can push your elbows on your knees.
  • This position is really good for stretching out all these Pelvic floor muscles and Megiddo for baby and Getting baby in a good position.

Knee Chest Stretch

  • Go forth and move on your elbows so your hip stays up.
  • And then put your head down and stay in this position for a while.
  • So the lower head and higher hip feels better and remove the pressure from the cervix.
  • This is a really good position to do when you in last days of pregnancy and the baby is dropping down and you feel too much pressure.

Useful Tips for Easy Labor and Normal Delivery

Perform exercises daily

Exercises during labor are the most important and beneficial for every woman. For smother delivery, exercises like squats are considered as the best way to get normal delivery.  Squats performed better by using a medicine ball. Doctors recommended a pregnant woman to perform 15 squats daily for an easy labor.

Sleep and Rest Completly

Complete sleeping and rest are highly recommended by the gynecologists for every pregnant woman. It’s a most effective way to ease labor. As we all know normal delivery needs to be calm and it can only happen with well and adequately rested person. A pregnant woman should rest and sleep at least seven hours or more every day which is recommended by doctors.

During labor consider birth in water

Childbirth in water is an effective technique which helps the pregnant mother to be calm and down during labor. Water helps to calm the muscles and also do the dilation of the cervix which leads to easy and normal delivery. That’s why most of the hospitals have birth polls and tubs for easy labor and normal delivery.

Have Vitamin and minerals Rich Foods

Pregnant should have to consume vitamins like A, B, C and E which helps to maintain hormonal balance and also tone the uterus that leads to normal delivery. Vitamin K reduces the chances of hemorrhage and helpful in blood clotting that is very important for any pregnant woman. Vitamins A, B, C and E can be taken by fresh fruits and veggies or by vitamin supplements if needed. Vitamin K presents in leafy vegetables such as spinach.

At the End

So, these are exercises that are not so hard to do and try to do them every day even though you feel really exhausted. Just find a couple of minutes to those and they are not hard. They don’t make you tired to make sure to feel really good and they are good for your body, for your baby. Hopefully, they will help you that way easy to delivery.

Hope you will find this article beneficial for you. If you know any other useful tips and exercises for easy labor and normal delivery then share it with us by commenting below. You can also comment if you have any query related to this article.

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