Here are some prenatal exercises you can do to make it easier for you to go through the labor process:
1. Squatting exercise.
By doing this squat exercise is ideal for pregnant women to make your pelvic muscles and thighs stronger. Squatting can also help you to open your pelvis and female area. This can relax your muscles and prepare you for childbirth. This position can help the fetus in the uterus move along the birth canal. When you do this squatting position, you can do this while maintaining your balance and holding on to a table or chair that is large enough to support you as you lower your body. You can also ask for help husband you to accompany this squatting exercise.
2. Kegel exercises.
There are many benefits that you can get when doing this exercise, one of which is to get a fairly fast labor. Kegel exercises can also help you avoid hemorrhoids and blood clots. It can also help prevent episiotomy or perineal tear and strengthen all the muscles that help the uterus and stomach. Kegel exercises are basically to train muscles. This Kegel exercise can be done by pulling the muscles of your female area and rectum, then hold it for a few seconds and then release it again. In addition, Kegel exercises can strengthen the pelvic floor muscles which will help to propel the baby into labor. This exercise can also increase the control capacity of the bladder. It’s a good idea to do this exercise every day and do ten to twenty contractions every day.
3. Pelvic exercises.
When doing these pelvic exercises, you can do floor mattresses. Get into a position like all fours, then adjust your elbows to support your body. Gently pull on the rectal muscles, hold for a few seconds then release. This exercise can also help you to relieve back pain that is often experienced by pregnant women during their pregnancy. In addition, this exercise can also help you improve the blood flow system in the lower pelvic area. This is very good for your baby. This pelvic exercise can also make your pelvic muscles strong and make it easier for you to go through the labor process.
4. Seamstress training.
This exercise can help your body become more and more ready for a normal birth. In addition, it can help you to maintain flexibility in the leg area so that it remains comfortable during the labor process. You can do this exercise as a daily activity with your legs crossed. (Also read: Signs of Childbirth)