Pregnancy Exercise to Facilitate Childbirth

The main role of pregnancy exercises is to help and prepare your body for labor. Pregnant exercise also helps increase energy, overcome various complaints during pregnancy, and helps you sleep better. Pregnancy can indeed make your body get tired quickly and make you want to continue to lie down and relax on the sofa. But not moving actively during pregnancy can actually make the body become unfit and complicate the labor process. Exercise that is done regularly can increase the strength of the muscles of the body before delivery.

Increase Stamina with Pregnancy Exercise

One sport that is relatively safe to do and can be done by most pregnant women is pregnancy exercise. Pregnant gymnastics aims to maintain the fitness of pregnant women, while preparing physically for labor. Your doctor will advise pregnancy exercise as long as you feel comfortable doing it and does not conflict with your health and pregnancy conditions. If you have previously been accustomed to doing aerobics, and prefer to do these exercises compared to regular pregnancy exercises, then you need to make modifications to avoid jumps, kicks, and other movements that are at risk of endangering your pregnancy. Low impact aerobic exercises that do not involve kicking and jumping movements can be done to increase the stamina of pregnant women, as long as according to doctor's recommendations.

Benefits of Pregnant Gymnastics

So many benefits of regular pregnancy exercise, including:
  • Relieves pain, aches, and discomforts felt during pregnancy.
  • Muscle tightening.
  • Strengthen the heart and lungs.
  • Makes you sleep better.
  • Helps avoid excessive weight gain.
  • Relieve pain due to increased load on the spine.
  • Strengthen the joints.
  • Prepare for labor.
Psychologically, pregnancy exercises make you think more positively because you feel better prepared for labor. In addition, after the baby is born, pregnancy exercises also help you immediately be able to return to original body shape and stamina.

Join the Pregnant Gymnastics Class

To get the most out of it, you can join the many pregnancy exercise classes that are open in maternal and child hospitals. Generally, pregnancy exercise instructors are midwives who are experienced in handling labor. During pregnancy exercises, breathing movements and exercises will be prioritized to prepare your body for labor. This exercise will increase oxygen and blood flow to the muscles of your body. By joining the pregnancy exercise class, the movements carried out will be relatively safer because it is under the direction of an experienced instructor. Besides being more trusted, doing pregnancy exercises with other pregnant women can make you feel more comfortable because you feel not alone and can exchange ideas about experiences during pregnancy. In addition to pregnancy exercises that are commonly offered in hospitals of mothers and children, gestures before delivery can be done also with yoga and swimming specifically for pregnant women.

Pregnant Gymnastics Alone at Home

Moderate intensity pregnancy exercises are recommended to be carried out every day for 20-30 minutes. As long as your doctor does not suggest otherwise, because you have certain health conditions or complications, you can do pregnancy exercises at home with a trusted video guide or book. Here are a few simple moves you can do at home:

Wall push-ups

This movement is useful to strengthen the chest muscles and triceps in the back of the upper arm. Stages of movement:
- Stand facing the wall with both hands leaning against the wall. From the side, the body looks forward, as if it were pushing against a wall. Open the feet shoulder level.
- Bend your elbows slowly and bring your chest close to your chin close to the wall. Keep your back straight.
- Back to its original position.
- Repeat up to 15 times.

Squat down

Doing pregnancy exercise activities with squatting during pregnancy can help open the birth canal for babies. You can try squatting with a gym ball. Stages of movement: Stand straight against your wall with a gymnastic ball squeezed between your back and the wall. Open the legs a little.
- Lower your body with your legs forming a 90 degree angle.
- Back to its original position. Repeat 10 times.

Leg lift

This exercise can help strengthen your back and abdominal muscles. Stages of movement:
- Take a position resembling a crawl, with knees forming 90 degrees and both arms straightened. Rests on both palms, which are perpendicular under the shoulder.
- Lift and straighten one leg until parallel to the back. Hold a few moments before returning to the crawling position earlier.
- Perform the same movements with your other limbs.
- Repeat 10 times for the left leg and 10 times for the right leg.

Climb the short bench

To strengthen the muscles of the lower limbs, you can do gymnastics with the help of a short stool. Stages of movement:
- Stand and place a short bench, no more than 20 cm high and wide enough, in front of you.
- Set your left leg and then your right leg onto the bench. After that, lower back and start again with the left foot first and then the right foot.
- Make changes carefully and without hurry.
Repeat 15-25 times while keeping your back straight while doing the movements. Pregnancy exercises need to be done carefully and pay attention to the following things:
  • Warm up before pregnancy exercise, and cool down afterwards.
  • Tighten the abdominal muscles when lifting the knee to avoid injury to the lower back and hip joint.
  • Avoid swirling and reversing movements quickly, because it is more difficult to maintain body balance during pregnancy.
  • Know your abilities and don't push yourself. Take time off if you feel tired.
  • Keep the room temperature is not hot. Use clothes that are not too thick and absorb sweat.
  • Prevent dehydration by consuming enough water before, during, and after doing pregnancy exercises.
  • Make sure the instructor or guide you refer to is reliable.
If you haven't exercised for a long time, you can start by doing pregnancy exercises for 5 minutes a day, then increase to 10 minutes, and continue to increase to at least 30 minutes per day. Pregnancy exercises do not aim to lose weight, but with proper exercise, pregnancy exercises can help you lose weight after delivery. In order to be able to routinely carry out pregnancy exercises until labor comes, plan and specify when the day and time you will exercise.

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