simple exercises during pregnancy for normal delivery at Home

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Today, “Parenting and Pregnancy experts’’ will teach you the best exercise plan

during pregnancy for normal delivery

We present a set of safe exercises during pregnancy that can help you stay healthy

and also increase the likelihood of a normal delivery.

Pelvic Stretches

This is generally done on a pillow, ball, or a chair. You need to keep your feet fixed on

the ground, and stretch your legs away from each other with a straight back. This

should be repeated as per your comfort. The resulting stretching and shifting of your

pelvis is quite effective in facilitating a normal delivery.

Squatting

Squatting in the toilet position

with the help of a gym ball

creates pressure in the thigh

and pelvic area. This assists in

contraction and loosening of

pelvic muscle during delivery

to alleviate delivery pain.

Walking

Walking is highly recommended for

pregnant women. It not only prevents

build up of fat but also reduces blood

pressure, restlessness and constipation.

What's more, you feel close to nature

which relaxes all your worked up

nerves. If you've been wondering

which exercise is best in pregnancy,

this is the most effective answer.

Swimming

Swimming not only soothes your body and soul but also strengthens your

muscles and keeps you fit and regulates your heart beat. Water has been known to

soothe nerves during pregnancy. Do check with your doctor before starting out.

Pelvic Tilts or Angry Cat

A pelvic tilt when done on all fours can strengthen and give power to the back muscles.

You need to be on all fours, suck in your abdominal muscles, and pull your buttocks in

line with your stomach and then release. This gives good support and is effective for

reducing pain during delivery.

Downward Facing Dog

The downward dog position is best for strengthening your thigh muscles during

pregnancy. The exercise requires you to extend your legs and bend on all fours,

raising the hip upwards towards the ceiling. Hold on to that position for a few

seconds with slight pressure on the thigh muscles and release.

YogaThis ancient form of exercise provides some of the best

steps for having a normal pregnancy and delivery.

Yoga gives elasticity and increases the endurance

power apart from creating a healthy, peaceful and

spiritual body and mind. You can try out the following

basic poses:

Utkatasana(Chair pose) Hast Panangustasana(Extended hand to

big toe pose) Bhadrasana(Butterfly pose) Parvatasana(Mountain pose) Yastikasana(Stick pose)

FOR FURTHER GUIDENCE:EXERCISES DURING PRAGNANCY FOR

NORMAL DELEIVERYVISIT

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