Which exercise helps in Normal Delivery?

Dr.Madhulika Sinha, 3 mins read

Pregnancy is a beautiful journey for every mom-to-be. However, as time progresses, it takes a toll on your physical and mental health. With sleepless nights, Acid Reflux, backache and other problems, the third trimester becomes a bit challenging. At this time, it’s important to prepare yourself mentally and physically for childbirth.

Exercise plays a very important role in this. Not only does it prepare your body for labour and delivery, but may also potentially increase the chances of normal delivery.

In this guide, we are going to discuss some exercises that are beneficial for promoting a healthy pregnancy and delivery.

• Prenatal yoga: Yoga, the practice of mind and body, is one of the best exercises for both the mother and the baby. Practising it will help improve your strength and flexibility. Yoga also helps to keep you calm during the stressful days of the third trimester. You can join prenatal yoga classes to strengthen your legs, hips and back.

• Deep breathing exercises: Practising breathing exercises like diaphragmatic breathing or belly breathing is very beneficial during the third trimester. This can promote relaxation, increase oxygen flow to the baby and reduce stress.

• Pelvic floor exercises (Kegels): Kegel exercise is another best exercise at this time. It strengthens the pelvic floor muscles, which support the uterus, bladder and bowels. Strong pelvic floor muscles can also aid in pushing during labour.

• Pelvic tilts: This involves tilting the pelvis back and forth to strengthen the abdominal muscles and promote optimal foetal positioning. The exercise is especially beneficial in alleviating back pain and preparing the pelvis for labour and delivery.

• Squats: This form of exercise strengthens the lower body muscles like the pelvic floor and thighs. This is beneficial in improving endurance during labour and supporting optimal positioning of the baby and delivery.

• Walking: A simple brisk walk is a good addition to the routine. Walking is a low-impact exercise that improves circulation, strengthens the leg muscles, maintains cardiovascular health and supports overall health.

• Exercise balls: A fun-filled activity for expecting moms. Just sit on a yoga ball and roll gently. This will relax your lower back and hip muscles. But make sure you do all the exercises carefully and under the supervision of a certified instructor.

Final take!
Exercising during pregnancy is the best approach to prepare your mind and body for childbirth. Incorporating them early in pregnancy will be very helpful for your body. Also, note that it’s never too late to start exercising during pregnancy. Consult a gynaecologist at Aakash Healthcare about what exercises you can do and when you start.

They can provide personalised recommendations based on your overall health and pregnancy needs. Plus, listen to your body and modify or stop any exercise that causes discomfort or pain.