Mothers tend to become fearful of the labor and delivery process. They may have plenty of questions on what to do, or what to expect during this time. Try to practice certain exercises needed to prepare you for the labor and delivery process, one of the most important parts of the childbearing stage.
Why Are Exercises So Important
Prenatal exercises for labor and delivery make the birthing process a lot safer and less stressful. It readies your body for managing the pain wrought by those contractions. It also makes you less anxious, since you already know what to do. As a mother, you should not panic when the pain overwhelms you to the point of despair and helplessness. You need to remember that there is something you can do besides crying, sprawling out on all fours, and screaming for life as you try to give birth to your new born baby.
Remember to consult your physician first before starting any fitness routines as these actions may endanger you and your baby. Good types of exercises in the early stages of labor include swimming, walking, dancing and simple aerobics.
If you feel as if you have such a demanding job and that thereís actually no time for you to exercise, simple routines may help prepare your body. These actions include; taking the stairs instead of elevators or escalators; taking short walks 10-15 minute walks every day; If your work involves you sitting for a long periods, donít forget to get up from time to time and take a few minutes to strengthen your legs; Be aware of your posture, sit up straight and avoid lazy positions; Try not to lie down the bed all day. Also, try to get used sleeping on your left side since this helps you sleep easier during pregnancy.
Kegelís Exercise are recommended by most health practitioners. They strengthen you pelvis to open themselves easily for delivery. Tighten your pelvic floor muscles and hold them for five seconds. Avoid holding your breath and flexing the muscles of your abdomen, thighs or buttocks. To get used to it, try stopping your urine in midstream to get the right muscle to be used. After this, relax for five seconds. Repeat the process four of five times in a row. Repeat the procedure three times a day with a set of 10 repetitions a day.
Squatting is also a good form exercise. Try it out by standing against a wall. Slowly change your from standing to a sitting position. Hold for 5 to 10 seconds and repeat it 3 times a day with a set of 10 repetitions every time you do it.
To do pelvic tilts put your hands and knees on the floor. Keep your head in line with your back. Pull your abdomen and arch your back up like a cat trying to stretch itself. Maintain the position for 5 seconds, relax and repeat for 3 to 5 times a day with a set of 10 repetitions every time you do it.
Always remember not to overdo your exercises. If you feel as if you cannot do it because there seems to be pain, then consult an expert before doing it since you may be doing it wrong. Remember not to make your lifestyle too sedentary. Sacrifice a little/break a little sweat for the health of you and your baby.