Exercise For Pregnancy
(Repeat each exercise slowly 20 times in the morning and evening)
Most women derive great benefit from exercising throughout their pregnancy, Exercise have a much better effect on easing pregnancy discomforts and complaints. Exercising during pregnancy will improve your muscle tone, strength and endurance. Regular exercising during pregnancy prepares a lady for the physical stress of carrying a baby and labour. A healthy body can greatly ease labour and delivery. The following exercises can help you prepare for childbirth. They require no special equipment just comfortable clothes, and a little space to do them. You can start doing exercises at any time during your pregnancy, but it is advisable to consult your doctor before starting any exercise programme.
Sitting Exercise
Sit on the floor with your back straight, soles of your feet together, and your knees dropped comfortable. Holding your ankles, bring your pelvis (lower portion of the trunk of the body) and feet together. As you press both knees gently towards the floor using your elbows, you will feel a stretch in your inner thighs. Sit this way, back straight, knees almost touching the floor, for a few minutes several time's a day. This exercise helps to strengthen the muscles of the inner thing and pelvic floor, and improves your posture. It also keeps your pelvic joints flexible and eases delivery.
Squatting Exercise
Slowly go down into a squat (sit on your heels) keeping your back straight. Try to keep your heel down placing your weight evenly. Press your elbows against your things, stretching the join (area between the things and abdomen) and thighs. Practice this several minutes a day. This is a good position for labour, and if you choose this position, your body will be ready.
Pelvic Tilt
Lie on your back with one hand resting your belly and the other near the small of your back. (After your fourth month, prop your shoulders with a pillow so your head is higher than your heart.) Bend your knees. Inhale to expand your belly, then exhale and draw your belly button toward the floor, continuing to use your abdominal muscles rather than your legs. Your pelvis (lower portion of the trunk of the body) may lift slightly off the floor. Hold for 1 second and release. Repeat 10 times. Work up to 3 sets of 30 repetitions. (If you become dizzy, do this exercise from a side-lying position with your back braced against a wall.)
Exercise to strengthen your abdominal muscles
Lie down with your knees bent and your feet flat on the floor. Slowly extend both your legs in front of you till they are completely straight, but keep your back well pressed on to the floor. Draw one knee up and then the other, without lifting your back off the floor. Then relax your legs unit they are straight. Repeat five time.
Breathing Techniques
Breathing exercise can help you manage pain during labour, and can be especially helpful if the labour is prolonged. Breathing should be slow and smooth, with deep breaths. Inhale with a slow deep breath your nose at the beginning of a contraction. This will help to provide oxygen for your uterus. Exhale by letting air out like a sigh through your mouth. During a contraction, you can concentrate on each exhalation, as this will help you to relax.
If you feel an urge to push during a contraction, blow out unit the urge passes. Remember to breathe in before you blow out. When the urge to push is gone, return to the breathing pattern you were using. If you don’t feel a strong urge, just continue to breathe through your contractions until the urge begins.