Women are considered blessed to be able to give birth to a new life. The life of the mother completely changes after the birth of the baby. The period of pregnancy followed by labor is challenging for every woman, however, women endure this nature’s gift with grace and love. Pregnant women should be very careful of every movement and food intake during this phase. Exercise and yoga help them to cope with sudden changes in the body. Moreover, the pelvis muscles and ligaments are prepared to stand the rigors of labor and delivery. Women can go through delivery with lesser effort compared to those without exercising. The position and the health of the child also improve due to these essential exercises for easy labor and delivery.
Practicing and preparing the body to adjust to the surroundings and the approaching changes is a smart idea. Athletes reach their goals after practicing their sports to perfection. The techniques and training process remove the initial discomfort and relieves pain. Similarly, a woman’s body needs a physical therapist to learn ways to comfort the body during pregnancy and the postpartum period. The physical therapists help the would-be mothers practice pushing during delivery, relaxing techniques, and labor positions. Moreover, easy labor exercises prevent urinary incontinence. Lengthening the muscles and softening the tissues in the pelvic area is possible because of the exercises to prepare for natural childbirth.
Throughout pregnancy, the techniques and exercises will change depending on the requirement of the mother’s body and the position of the child.
The 5 best exercises to prepare for labor should be practiced right after the first trimester. These are as follows:
The butterfly posture is one of the exercises for an easy labor, and mothers can start practicing this right from the day they receive the Good News. This posture assures both strength and flexibility to the pelvic muscles. The back and thigh muscles also gain the strength needed to endure labor pain and childbirth.
Moreover, it is very simple and doesn’t exhaust the mother. The women will sit on the floor, put the souls of the feet together, and start a rhythmic pattern of pulsing up and down the legs like wings. The frequency and speed of moving the legs depend upon the comfort and stage of the mother. The movement of the legs resembles the flapping of the wings of a butterfly and stretches the thigh muscles. There are variations to this butterfly posture, where the mothers can take the help of the elbow to strengthen the inner thigh muscles.
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Kegels demands tightening the muscles around the vagina just the way one interrupts the urine flow. However, one should not interrupt urine flow in an actual case, they just need to practice the posture and feel the contraction of muscles in the pelvic floor. The muscles of the hips and thighs should not feel constricted during the process. Women are advised to go slow and steadily control them. The general mantra is to hold for five seconds and release the muscles in another five seconds.
The therapist generally advises practicing Kegels at least 10-15 times a day. However, they can start with a lower count and voluntarily reach the pushing stage of labor. Exercises for easy labor and delivery should prepare the pelvic floor muscles of the would-be mother to endues pain and support the organs in the pelvic region. The urinary bladder, urethra, vagina, uterus, small intestine, and rectum, all suffer tremendous stress during labor and childbirth.
Also Read: Best Exercises for Easy Childbirth
The fun way to perform easy labor exercises is to incorporate an exercise ball into the workout routine of the would-be mother. However, there is a risk factor for the women to roll down the ball and get hurt in the advanced stage of pregnancy. Bouncing up and down at a slow pace and also rolling back and forth is beneficial for the position of the baby and is effective in inducing natural labor. The women practicing using the exercise ball should get a hand to avoid breaking the balance. One should sit at the center position of the ball with knees bent and legs falling flat on the ground.
Mothers can practice squats throughout the pregnancy, and if they feel they can take the assistance of a chair. The parting of the feet should be wider than the hips, and one has to go down as if sitting on a chair. The back should be kept straight and the breathing should be held during the whole process. Practicing full-squats and half-squats depend upon the comfort and physical conditions of the mother. Muscles of the abdomen, back, thighs, and pelvis get adapted to the strain due to the posture attained during squats. Squats are thus considered to be one of the best exercises to prepare for labor and orient the baby for childbirth.
Stair climbing is a wonderful and easy labor exercise for pregnant women, as it prompts the cervix to dilate and encourages the body to exert itself during labor and childbirth. The stretching and movement of the hip, leg, and lower back muscles orient the baby’s head toward the canal. However, the pregnant lady should carefully take steps and not rush the process. They can also take help and support by holding the railing or wall beside the stairs.
Also Read: Best Exercises For Back Pain During Pregnancy
Pregnancy is a sensitive phase; therefore, would-be mothers should be extra careful during exercise. They are advised to go slow and steady, and not to stress them up while exercising. Wearing comfortable clothes is a must to let the skin breathe. They should engage themselves in light work or activities, and avoid sitting and laying down all day. Exercises to make labor easier relax the stiffness caused in the muscles and ligaments. Hydration is also important all around the day to avoid unnecessary cramps and stiffness of muscles and joints. Everyone wants the birth-giving process to go smoothly without complexities. Therefore, exercises to prepare for natural childbirth and naturally induced labor is beneficial for the mother and the baby.