How to prepare your body for childbirth so that it goes easily and as less painful as possible?
For painless childbirth
1. From a standing position, slowly squat down without lifting your legs off the floor. Hold for 15-20 seconds, get up. Over time, increase the squatting time to 1 minute. Exercise strengthens the abdominal and pelvic areas.
2. Lie on your back near the wall, press your buttocks against it, raise your legs, gently stepping up the wall. Spread your legs to the sides as wide as possible, hold the position for 30 seconds.
3. Sit on a chair, breathe deeply and slowly: inhale through the nose, exhale through the mouth, so on for a few minutes. If you feel heavy or dizzy, stop the exercise.4 Lie on your back, relax the muscles, starting with the hips, then legs, buttocks, abdomen. Breathe calmly and slowly.
To stimulate labor
There is no need to rush the child to go outside. But there are several types of exercise that are considered to stimulate the onset of labor:
- Swimming
- Walking
- Stair walking
- Squatting.
Gymnastics with breech presentation
The child can roll over himself until the last, but if you want to help him, do these exercises from 32 weeks of pregnancy (in agreement with the supervising doctor).
1. Put 10 minutes on the side where the baby's head is displaced, then the same amount on the other. The order on which side to lie on first is important. Repeat 2-3 times a day.
2. Lie on your back. Place something under your lower back so your pelvis is higher than your head. Lie there for 10-15 minutes, repeat twice a day.
3. Swim in the pool. It is believed that this exercise can help the baby roll over into the desired position.
You will also be interested to read:
- Obstetric ring for pregnant women: to whom and why it is installed
- List of must-have purchases for the birth of a baby
- 5 consequences of epidural anesthesia to be aware of
