Childbirth is a very unusual experience for a woman. Therefore it was the mother would often expect to have the baby easily. There are several kinds of exercises that can help lead a normal delivery process runs with ease. In most pregnant women, it took 8 hours to 10 hours when undergoing normal birth process. At the time, pain or no pain will be felt. So that the pain can be reduced and the time period during childbirth can be lowered, it is better during pregnancy do prenatal exercises, The exercises are basically to be made on the pelvic muscles are much stronger. Exercise is pretty easy and you do regularly during pregnancy can help to protect the blood circulation and therefore will avoid cramps in the muscles.
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It's some prenatal exercises you can do to make it easier you make the delivery process:
1. Exercise squat.
By doing this squat exercise is ideal for pregnant women in order to make the pelvic muscles and your thighs become stronger. Squat also can help you to your female pelvis as well as the area to be open. This can make your muscles become slack and prepare you for childbirth. This position can help the fetus in the uterus moves following the birth canal. When you perform a squat position, you can do so while still preserve balance and still holding onto a table or chair that is large enough to support you when going down the body. You can also request help your husband to accompany this squat exercise.
2. Kegel exercises.
There are many benefits that you get when doing this exercise, one of which is to obtain a birth process that is fast enough. Kegel exercises can also help you avoid hemorrhoids also blood clotting. It also can help you prevent malicious occurrence of an episiotomy or perineal laceration and strengthen all the muscles that help the uterus and stomach. Kegel exercise is basically to train the muscles. Kegel exercises can be done by pulling the muscle area of femininity and your anus, then hold for a few seconds then release it again. In addition Kegel exercises can strengthen pelvic muscles basis will help to push the baby during delivery. This exercise can also increase the capacity of control of the bladder. It helps you do this exercise every day and do ten to twenty times the contraction every day.
3. Exercise the pelvis.
When doing pelvic exercises, you can do a floor mattress. Make like a crawling position, then set both elbows to support your body. Gently pull the anal muscles, hold for a few seconds and then release. This exercise can also help you to relieve pain in the back that is often experienced by pregnant
women during pregnancy. Besides these exercises can also help you improve the system of blood flow in the pelvic region bottom. It is very good for your baby. Pelvic exercises also can make the pelvic muscles become stronger and lets you perform the delivery process.
4. Exercise tailors sit.
This exercise can help your body become more ready to
undergo a vaginal birth. Moreover, it can help you to maintain flexibility in the toe area to stay comfortable when doing the delivery process. This exercise you can do as daily activities with the position of your feet are crossed.
