11 Feb 5 Must do Pregnancy Exercise for Normal Delivery
Childbirth is the most painful experiences a human can endure.
Generally, most women prefer natural delivery over cesarean delivery. This is because there are some life-threatening risks associated with the latter including increased risk of miscarriage along with long-term pain.
However, some Infertility Products Manufacturer in India has come up with solutions for reducing pain and decreasing the chances of miscarriage.
But, these medications can have some side-effect both for the mother and her child. Hence, it is recommended to go for some natural methods like exercise and food for normal delivery.
Spare few minutes on this blog as it deals with best pregnancy exercise for normal delivery along with food for normal delivery.
Note: Along with exercise, proper food intake is also important for pregnant women, when it’s about normal delivery.
So, let’s have a quick glimpse on food women should have for normal delivery.
Food for Normal Delivery
A woman’s health is essential for the development of child and for paving way to a Normal Delivery. It also helps in the development of baby’s brain, immune system and in providing essential nutrients to the baby.
Additionally, women are vulnerable to number of complications during pregnancy, including high blood pressure and diabetes.
Thus, eating well can keep your blood pressure, sugar levels and weight in control and can prevents such complications.
Following are the lists of some essential food for normal delivery:
- Your diet should consist of a healthy dose of vegetables, fruits, dairy products, and lean meat.
- Your body needs additional iron during pregnancy, so make sure you eat an iron-rich diet.
- Avoid organ meat and food that contain retinol.
- Consume sea-food in a moderate amount.
- Choose dark-green vegetables, a good amount of starchy food, and foods that are rich in proteins.
- Reduce your sugar intake.
- Eat fruits rich in Bromelain, such as mango and pineapple, as they help to stimulate labor and soften the cervix.
- Eat spicy food as they can make you warmer and encourages normal delivery.
Let’s move to the next section which deals with pregnant exercise for easy delivery.
Exercise for Normal Delivery in 9th Month with Pictures
Note: Aldan HealthCare (India’s Leading Gynaecology Pharma Company in India) suggests doing regular exercise during pregnancy. As according to them it’s the best way to reduce complications rather than taking external treatment options.
Also, studies have shown that new Moms-to-be who practice prenatal yogas encounter reduced stress, anxiety and even labor pain.
5 best Pregnancy Exercise for Normal Delivery Images along with their process are given below:
Konasana (Angle Pose)
This yoga pose helps open up the hips, lengthen pelvic floor muscles and ease discomfort.
Steps:
- Sit comfortably on the floor
- Press the soles of your feet together and draw then towards your body slowly
- Lean forward as much as you can comfortably
- Hold for five breathes
Deep Squat
Deep squat helps to relax and lengthen the pelvic floor muscles and stretch the perineum. This is the best 9th month pregnancy exercise for normal delivery as it helps in increasing the flexibility and endurance of muscles needed for childbirth.
Steps:
- Bend down to acquire a sitting position.
- Wait for a second and return to your starting point
- Repeat this process, and gently try to open your hips by pushing them back.
- Then slowly return to the standing position with feet well supported.
Pelvic Tilt (Or) Angry Cat
This yoga pose helps ease discomfort and decreases lower back pain.
Steps:
- Get in a cat’s posture, with flat palms and pointed toes against the floor.
- While resting on all fours, bend your head back
- Arch your back so that your spine is curved.
- Hold the posture and return to the initial position gently
- Relax, and then repeat.
Downward Dog
This exercise helps in strengthening your arms, stretching your legs and lower back.
Steps:
- Lift your hips up, your heels almost touching the floor, your hands fully stretched and head down.
- Now, flex one of the knees, hold it for a second and again straighten your leg.
- Flex the other knee and hold it for the second and then straighten your leg.
- After doing this for 5 minutes lower your body and get back to the child’s pose back.
Perineal Massage
Perineal massage lengthens and softens the tissue of the perineum. This is the best pregnancy exercises third trimester as it helps in reducing labor pain during delivery.
Steps:
- Sit in a comfortable position.
- Put a water-soluble lubricant on your thumb or perineal and then place your thumb 1 to 1.5 inch inside the vagina.
- Press downward towards the rectum and to the sides until you feel a slight burning sensation.
- Hold pressure for two minutes until the area becomes numb.
- Breathe deeply and concentrate on relaxing the muscles and then repeat the process.
However, most women asks their gynecologist for “what to do for normal delivery in 9th month”
Let me break this to you that your normal delivery doesn’t depend only on your 9th month but on your overall gestation period.
Therefore, it is important for every women to eat well and exercise regularly during whole period along with prenatal care to avoid complications in pregnancy.
So, here finally ends up 9 month pregnancy exercise for normal delivery.
Hope you enjoyed reading this blog and find it beneficial and informative for you.
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