Squats
Squat exercise is beneficial exercise during pregnancy for normal delivery as well as to lower the risk of knee injuries. In this , the trainee lowers hip from standing position just like sitting on chair but without chair.
Benefits of doing squat exercise during pregnancy
- Strengthens legs, hip muscles and muscles that surrounds the spine and abdominal region .
- Improves balance, flexibility, and posture of the body .
- Prepares muscles for pregnancy, childbirth, and postpartum recovery as strengthen pelvic floor muscles.
- Enhances athletic performance and overall fitness of body during pregnancy .
- It helps to strengthen the knees and also lowers the risk of knee injuries.
Steps to perform squat exercise
- Stand with feet shoulder-width apart, toes facing forward
- Engage core, keep back straight, and chest up
- Slowly lower body down, keeping weight in heels
- Push through heels to return to standing position
Squats During Pregnancy:
- First trimester: Regular squats.
- Second trimester: Modify with wider position or support.
3.Third trimester: Focus on half squats or supported squats as third trimester is the crucial one and exercise must be done carefully.
Tips during squat exercise
- Follow proper position of squat exercise
- Avoid depth form at later pregnancy stages.
- Always start with basics .
- Perform with care .
Pelvic tilts
Pelvic tilt exercise during pregnancy for normal delivery includes lying of body towards the floor with your knees bent putting pressure on the abdominal muscles.
Benefits of doing pelvic tilt exercise during pregnancy for normal delivery
- Strengthens pelvic floor muscles as these are very important for normal delivery .
- Relieves lower back pain and helps abdominal muscles to become strong.
- Improves stability and overall posture of body .
- Prepares the body for normal delivery and child birth.
Steps to perform pelvic tilt exercise
- Tilt pelvis region upward so that lower back region touches the floor and this step is called inhale .
2. Tilt pelvis region downward so that it touches the floor and lower back region arches ,this step is called exhale.
3. Repeat this step continuously.
Consult healthcare provider before starting pelvic tilt exercise routine, especially during pregnancy.
Perineal massage
Perineal exercise during pregnancy for normal delivery is performed in third trimester .It includes gently massaging the area between vagina and anus so as to prepare for child birth.
Benefits of doing perineal massage at third trimester .
- Reduces the risk of severe tearing.
- Helps to heal early during childbirth.
- Avoids the risk of episiotomy .( episiotomy is the technique of surgical incision made in the perineum so as to wider the area for child birth)
- Eases with normal delivery.
Tips during perineal massage
Massage 1-2 times a week .
Duration: 5-10 minutes.
Consult healthcare provider before starting .
Kegel exercise
Kegel exercise during pregnancy for normal delivery involves repetitions and contractions of pelvic floor muscles to strengthen the muscles .
Benefits of doing kegel exercise during pregnancy
- Strengthens pelvic floor muscles so as to make strong abdominal muscles.
- Supports bladder control as during pregnancy bladder becomes weak .
- Enhances vaginal elasticity which is beneficial during child birth.
- Eases childbirth and recovery.
Steps to perform kegel exercise
- Identify pelvic floor muscles: Stop urine flow or tighten muscles as if stopping a bowel movement.
- Contract muscles: Squeeze for 5-10 seconds.
- Release muscles: Relax for 5-10 seconds.
- Repeat: 10-15 repetitions, 3-5 sets.
Breathing exercises
Breathing exercise during pregnancy for normal delivery helps not only in delivery but also for making body feel free and light .
Types of breathing exercise during pregnancy
- Belly breathing
- Deep breathing
- Controlled breathing
- Patterned breathing
- Slow breathing
Benefits of breathing exercise during pregnancy for normal delivery
- Reduces stress and anxiety and make mind feel free and light .
- Relaxes muscles of body.
- Increases oxygen supply to baby and improves blood circulation.
- Helps manage pain during childbirth.
- Promotes efficient contractions during labor.
Tips during breathing exercise
- Avoid holding breath .
- Practice breathing early pregnancy.
- Do not focus on pain ,focus on breathing .
- Practice with slow breath at early stage.
Conclusion
Benefits of doing exercise during pregnancy includes;
- Easier labor and delivery and makes the body strong enough to bear labour pain.
- Reduced risk of complications during pregnancy.
- Improved foetus health .
- Enhanced postpartum recovery and result in early recovery.