Thinking about the labor pains that a woman experiences while pregnancy delivery, itself will scare us. And, for the first timers, the fear will be real high. Since nine months, a woman develops and takes care of her unborn child, as her own part of the body. She does all these, because she wants to have a normal delivery, and a good health of her unborn child. This article about pregnancy exercises for normal delivery, helps you in learning some exercise that helps you to have a normal delivery, without any complications.
The growth of an unborn baby during pregnancy very much depends upon the diet of pregnant women. Keeping this in view, we are providing you with a list of top 10 pregnancy exercises that help you to have a normal delivery. These exercises help you in having a normal delivery by supporting and stretching your muscles on your back, pelvis, and thighs. By doing these exercises you can keep your pelvic joints flexible, rises the blood flow to your lower body and It also keeps your pelvic joints flexible, increases blood flow to your lower body and assures a normal delivery.
- Pelvic Stretches:
Sitting on a pillow, ball, or a chair keep your feet on the ground. Then stretch your legs by putting them away from each other by keeping a straight back. According to your comfort, stretch and shift your pelvis forward and backward, for at least 20 times.
- Pelvic Tilt or Angry Cat:
This exercise involves sucking in your abdominal muscles and pulling the hips along your stomach and then releasing. Repeat this procedure depending on your comfort level.
- Opening Buttocks:
This exercise involves taking at least 6 deep breaths by entering into a deep squat pose. Repeat this procedure for at least 3 to 5 times. But, this is not suitable for those who have completed 36 weeks of pregnancy.
Swimming is also a best and a recommended exercise for the pregnant women. But, it is must to avoid hot tub bathing and using bath salts in your bathing, while pregnant.
Entering into a squat position every often also is a good exercise for the pregnant women. This exercise implies good pressure on your pelvis and thighs.
Walking is also a recommended exercise for pregnant women.
- Kegal Exercises:
Kegal exercise, also called as pelvic floor exercise involves holding or contracting the pelvic floor muscle for duration of 10 seconds and then slowly releasing. Repeat this procedure for 15 to 20 times in a day.
Yogasanas like Vakrasana, Utkatasana, Konasana, Hast Panangustasanaa, Bhadrasana, Parvatasana, and Yastikasana are some of those that benefit a normal pregnancy delivery.
- Downward Dog:
This exercise involves extending the legs and bending the body on all four supports, by holding the buttocks towards the sky. Hold in this position for a few minutes and then release.
- Cobbler Pose:
After sitting on a flat surface, bring the soles of the feet close together and hold the ankles. This pose helps in relaxing the pelvis by opening the face of pelvis to the open.