FOUR EXERCISES TO EASE ACHES AND HELP WITH LABOR

Bayo Ajibola

pregnacy Workout 2

You have already heard that labor pains will not be that enjoyable and you are planning to have a vaginal birth. You can help yourself and make your experience better by trying some exercises that will help reduce the pain.

Kegels

This is an exercise that can be done anywhere mindless of whoever is around you. They involve tightening and loosening your pelvic floor muscles for the purpose of strengthening your pelvic floor and muscles.

You perform a kegel by tightening your vagina as though you were restricting a stream of urine when in the bathroom. Hold this position for around 5 seconds and release. Repeat this around 10 times and it counts as one set. Do around 3 sets 3 times every day.

Strong pelvic floor muscles mean better blood circulation to your vaginal and rectal areas. This reduces the occurrence of hemorrhoids and helps you heal faster after delivery even if you had a tear or an episiotomy.  Some say that pushing takes a much shorter time if you did kegels.

Cobbler pose

This helps to loosen your hip joint and open your pelvis ready for delivery. It will also ease tension in your lower back which can be quite a pain at this time. Sit up straight against a wall and place your feet in a way that the soles of your feet are facing each other. Press your knees down gently and away from each other. Hold this position for as long you remain comfortable.

Squatting

Don’t think about what you look like holding this pose. The benefits include opening your pelvis and strengthening your thigh muscles which you will need during pushing. Use something like a stable chair or a worktop for support.

Face the back of the chair and spread your feet apart, just more than the width of your hips and point your toes outward. Relax your shoulders, lift your chest and scrunch your abdominal muscles.

Lower yourself toward the floor as though you were sitting down. Balance yourself and breathe in deeply. Exhale and push yourself up to stand.

Pelvic tilt

This exercise eases back pain during labor and strengthens your abdominal muscles. Get on all fours, knees hip-width apart and arms shoulder-width apart. Take a deep breath as you suck in your bottom and tighten your abdomen. Hold it and then release as you breathe out slowly. Repeat this process a few times.

These seem laidback but they are exercises all the same. Start slowly and build momentum as your body gets used to it. Don’t forget to take in deep breathes and breathe out slowly.


Bayo Ajibola

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