Antenatal exercises - 5 exercises to facilitate natural childbirth

 Antenatal exercises - 5 exercises to facilitate natural childbirth

Exercises to facilitate natural childbirth

Walking sport

Doing daily exercise during pregnancy

 It helps your fetus to take its normal position in the pelvis

Which contributes to the expansion of the uterus, thus facilitating the process of natural childbirth

. Walking also helps relax the pelvic muscles

Therefore, do not neglect walking, especially in the ninth month of pregnancy.

 until the fetal head is fixed inside the pelvis,

 But if you feel heavy in movement or inability to walk, you can only suffice for half an hour on a daily basis

Up and down exercise

You can do the exercises going up and down the stairs,

 This exercise also helps the fetus's head descend

 It is established in the cervix, which facilitates the birth process.

 If you are tired and unable to exercise,

 You can use a chair and hold it with your hands

 Then descend and take a squatting position for a few minutes

 According to your endurance

Then go upstairs and repeat several times.

 And you can do this exercise in the eighth and ninth months daily

. Breath holding exercises

Practice holding your breath for ten seconds a day.

 So that you can extend the time when it's your due date,

 As this exercise helps to open the uterus

You can also practice it during labor to facilitate the birth process.

 birth ball exercise

 The so-called "birth ball" is used in it.

 They are sold in stores specializing in sports equipment.

 This ball works to lubricate the muscles of the uterus

 The descent of the fetus's head to the bottom of the pelvis in preparation for birth

It also helps relieve lower back pain and facilitates natural childbirth.

yoga exercise

This exercise combines the regulation of breathing and movement of the body and pelvic area,

 Stand on the floor on your knees and hands and keep your head straight with your neck

 and spine,

Then bend your back up, including your abdomen and buttocks (buttocks),

 And let your head fall to the bottom,

 Then slowly bring your back to a relaxed position.

 Also gradually raise your head to its original position