Exercises in preparation for childbirth
Childbirth is a moment filled with anxiety and many moms, especially if they are first-time. It is true that physical work of labor compared to the physical work performed by an Olympic competitor, and just as a high performance athlete, moms also have training exercises that prepare your muscles for this crucial moment.
Here we show you four simple exercises that help strengthen and help improve the flow of strategic areas of your body.
Kegels
This exercise serves to strengthen the pelvic floor (group of muscles supporting the bladder, ureters, uterus and rectum). By improving the circulation of this area favors the recovery of tears that can occur during childbirth, and also if it was necessary to perform an episiotomy. Improving circulation in the anal area also prevents hemorrhoids and prevent suffering from postpartum incontinence.
* You can practice the exercise sitting, reading, watching TV, or standing. Tighten the muscles around the vagina, as if trying to interrupt the stream of urine in the bathroom and count to four, then relax the muscles. Start with about four and up until reaching 10 with practice.
* You can practice three times a day.
Angry Cat
* Place your hands and knees on the floor, keeping arms straight. Do not open or close a lot of arms and legs, must agree to the breadth of the shoulders and hips, respectively. As inspired by tightening the abdominal muscles and lower the position of the buttocks as if to bring them into the stomach.
* Relax and return to the normal position while you release the air.
* Repeat at your own pace, depending on your breathing.
Squat
This is the natural location of delivery. These exercises prepare all the muscles involved in childbirth, those found in the pelvic area.
* Squat down facing the back of a chair. Feet should be slightly more open than the amplitude of the hip and the thumbs facing outwards (forming a “V”). Help yourself with the chair for balance.
* Contract your abdominal muscles, lift your chest and relax your shoulders. Approximate the tailbone to the floor, as if you were sitting relaxed in a chair. Balance your body so the weight rests on your heels.
* Breathe in and then exhale while lifting focusing on making the move with her thighs.
Pose the cobbler shoe
This exercise helps loosen the hip joints and relieve pressure or pain in your lower back. Named after the location where Hindus are portrayed shoemakers.
* Sit on the floor or on a towel folded up straight against a wall and soles of the feet touching each other.
* Gently press the knees down trying to touch the floor, but not force.
* Stay in this position as long as you feel comfortable.
* Remember, like any exercise, you must start from less to more. You will see gradually become easier.
When I found out some early pregnancy symptoms, my husband was really happy about the good news. My husband is very supportive and helped me some exercises in preparation for childbirth of course with the doctor’s consent. Husband and wife should help each other.