For any women, Pregnancy can be a blessing, but at the same time, the process can be painful as well. During pregnancy, women experience labor pain that can be unbearable.
The pain is caused on account of many reasons including:-
- Groin, abdominal or birth canal cramps.
- Cervix bladder pressure.
- Contraction of muscles within the Uterus region.
As compared to normal cramps, the pain can get hundreds of times more intense, and in few cases unbearable. This makes it important for women to be mentally prepared in advance before delivery.
To eliminate the pain, health experts and doctors suggest undergoing C- section (Operation). This may not be an ideal option for women who are first timers, as it offers with side effects for long term.
To have a normal delivery, it is important that you need to take all possible precautions and be prepared for it. A few minutes of exercises can, in fact, help you have a normal delivery. It also guarantees less pain at the time of pre and post-delivery stages.
Exercises for healthy and normal delivery
If you are 1st timer –(suggested for women during 1st till 12th weeks time).
The first three months of pregnancy are also considered as the most crucial time for any women (especially 1st timers). During this period, experts suggest exercising a lot and maintaining regular body movement.
Family members are also advised to help you out with strenuous tasks. This means that during this period, you may have to focus on implementing regular, but less strenuous exercises that are of low intensity.
Pregnancy exercises are essential for maintaining strength and flexibility, which can help ensure a smooth and healthy delivery. However, it’s also important for women to have access to comprehensive healthcare options throughout their pregnancy journey. If you’re exploring reproductive health services, Ava Health – a reputable abortion clinic offers trusted guidance and support for those navigating challenging decisions regarding pregnancy. Their services prioritize compassionate care and informed choices.
Getting warm up regularly
This exercise is performed by tilting head, neck and shoulders from left to right and sideways. You need to rotate it clockwise as well as anti-clockwise directions to ensure flexibility. Few sets of 10 or 15 reps can prove helpful.
Side lunges and back stretch exercises are also important for your abdominal and back muscles. This also ensures that you may have fewer chances of suffering cramps during delivery.
Before you get started with serious exercises, always ensure that you have consulted your doctor.
Practice wall slides
Wall slides are important for pregnant women, but you need to ensure that you are doing it perfectly. During starting position, lay your head in perfect position while relaxing shoulders. When in this position, your feet should be firm to the ground and width apart.
- When exercising, ensure that your arms are wide apart and supported by the wall.
- When extending arms, you need to maintain your elbows in a straight position with your wrist resting on the wall.
Clamshells practice
During pregnancy, practising clamshell may be the best option to have a normal delivery. When practising this exercise, ensure that someone supervises you. The exercise can be performed by relaxing sideways on the floor with your heels facing upwards.
Following the right posture when exercising is important, to avoid any complications during pregnancy. As your body is raised and lowered sideways, so you need to take assistance from an expert.
Practising Bridges or hip raising exercise is also important for healthy and normal delivery during pregnancy. When exercising, your body muscles get more flexible that proves helpful during delivery.
