Exercises during Pregnancy
There are four specific exercises during pregnancy that exceptionally good.
- Pelvic Tilt
- Tailor or Cobbler Pose
Remember to start slowly and work at your own level for each exercise.
These simple exercises are small internal contractions of the pelvic floor muscles. The muscles in the pelvic are support the urethra, bladder, uterus and rectum. These exercises can also help to keep hemorrhoids from inflammation. It may even speed healing after a vaginal delivery. It may even shorten the pushing stage of your labor.
Tighten the muscles around your vagina as if trying to interrupt the flow of urine when going to the bathroom.
Hold for a count of four, then release. Repeat ten times. Try to work up to three or four sets about three times a day.
Pelvic tilt or angry cat
This is a one of the great exercises during pregnancy to strengthen your abdominal muscles and can ease back pain during pregnancy and labor.
Get down on your hands and knees, arms shoulder-width apart and knees hip-width apart, keeping your arms straight but not locking the elbows.
As you breathe in, tighten your abdominal muscles and tuck your buttocks under and round your back.
Relax your back into a neutral position as you breathe out.
Repeat at your own pace, following the rhythm of your breath.
Squatting is an exercise long known for helping to prepare for labor and delivery. It helps to strengthen you thighs and open your pelvis.
Stand facing the back of a chair with your feet slightly more than hip-width apart, toes pointed outward. Hold the back of the chair for support.
Contract your abdominal muscles, lift your chest, and relax your shoulders. Then lower your tailbone toward the floor as though you were sitting down on a chair. Find your balance — most of your weight should be toward your heels.
Take a deep breath in and then exhale, pushing into your legs to rise to a standing position.
This exercise can also help to open you pelvis and loosen your hip joints in preparation for childbirth. It helps with posture and easing lower back pain.
Sit up straight against a wall with the soles of your feet touching each other (sit on a folded towel if that’s more comfortable for you).
Gently press your knees down and away from each other, but don’t force them.
Stay in this position for as long as you’re comfortable.
Exercises during pregnancy can help you feel better not only during your pregnancy, but during labor and delivery and postpartum.
If it okay with your doctor or caregiver do exercise you should give these a try.