How to Use Exercise to Help With Labor
Exercising during pregnancy is a great way to help reduce pain during labor. Exercise promotes blood flow to the muscles. It also makes your body stronger, which will give you more energy during labor. Exercising regularly during your pregnancy will help your body prepare for childbirth and will also help you to get back in shape faster. The exercises described below will help your body cope with labor and delivery.
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Instructions
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Do Kegels, which are contractions of the pelvic floor muscles. Strengthening these muscles will help improve circulation and prevent hemorrhoids. They will also help to speed recovery after delivery. Strong pelvic muscles can even reduce the time that you have to push during labor.To do Kegels, tighten the muscles around your vagina as though you are trying to stop the flow of urinating midstream. Hold this for a count of 5, then release. Repeat this 10 times. Work your way up to fours sets of 10, three times a day. Kegels can be done anywhere--watching TV, sitting in your office or even standing in line at the store.
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Do pelvic tilts. These will strengthen the stomach muscles and ease back pain during labor.To do pelvic tilts, get down on all fours with your hands shoulder width apart and your knees hip width apart. Straighten your arms, but don't lock your elbows. Breathe in and tighten your ab muscles as you round your back. Breathe out and return to your starting position. Repeat as many times as you are comfortable with, following the rhythm of your breath.
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Do squats, which help to strengthen your thigh muscles and open your pelvis.To do squats, stand facing a chair with your feet slightly more than hip width apart. Point your toes out. If you feel more comfortable, hold the back of the chair for support. Tighten your ab muscles as you lower your tail bone toward the floor. Act as though you are about to sit in a chair. Be sure that most of your weight is on your heels. Take a deep breath. As you exhale, return to your starting position. Do as many squats as you are comfortable with.
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Do the tailor's pose. This will help to open your pelvis and loosen your hips. It will also ease tension in your lower back. To do the tailor's pose, sit with your back against the wall with the soles of your feet touching each other. Press your knees down and away from each other. Be gentle and don't force them. Stay like this for as long as you are comfortable doing so.
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Tips & Warnings
Start slowly and work at your own pace.
Pilates will help strengthen your core muscles and your pelvic muscles. Yoga will help you to relax your muscles and your mind during labor.
Be mindful of correct posture when exercising when you are pregnant. Lower back pain is common during pregnancy and can be worsened by incorrect posture and positioning during exercise.
Resources
- Photo Credit http://yourbodyfitness.com/images/pregnancy.jpg
