What kind of exercise is good for normal delivery in late pregnancy

I believe that every pregnant woman pays special attention to the fetus in her belly and wants to protect it well. However, women will suffer great pain when giving birth, and people also want to take some measures to alleviate some of this pain. If you are afraid that taking medication will affect the fetus, many pregnant women choose to do some exercise in the later stages of pregnancy. Here is a detailed introduction on what kind of exercise in the later stages of pregnancy is conducive to normal delivery.

1

Squat exercise

The expectant mother lets her hands hang naturally, with her feet shoulder-width apart and toes facing forward. Then she inhales and squats down until her thighs are parallel to the ground, and exhales and stands up. When squatting, be careful that your knees do not exceed your toes and the tip of your nose does not exceed your knees. Due to the increase in weight, greater pressure is placed on the knees. Squatting and other exercises can not only exercise leg endurance, but also help enhance the contraction function of the abdomen and buttocks, and increase strength during delivery.

2

Climb stairs

After 36 weeks, expectant mothers may wish to climb stairs more often, which can help with delivery. This is because climbing stairs can use gravity to lower the fetus's head, making it easier for the fetal head to descend, helping the cervix to open, and making the muscles on both sides of the thighs stronger. Of course, it is best to have family members accompany you to avoid excessive fatigue.

3

Gymnastics during pregnancy

Gymnastics during pregnancy is not only helpful for expectant mothers to control their weight during pregnancy, but also conducive to a smooth delivery, because gymnastics exercises can increase the tension and elasticity of the abdominal muscles, back muscles and pelvic floor muscles, relax and soften the joints and ligaments, help relax the muscles during delivery, reduce the resistance of the birth canal, and allow the fetus to pass through the birth canal faster. In addition, prenatal gymnastics can relieve fatigue and stress of expectant mothers and enhance their confidence in natural childbirth. Pregnant women can download prenatal gymnastics videos online and follow them to learn and exercise.

4

walk

Walking can help the fetus descend into the pelvis, relax the pelvic ligaments, and prepare for delivery. When taking a walk, it is best for the mother to walk, massage and talk to the baby at the same time. Walking can be arranged twice a day, morning and evening, each time for about 30 minutes, or three times a day, morning, noon and evening, each time for 20 minutes. It is best to choose a quiet place for a walk, without pollutants around, and do not walk along the road.

5

Abdominal breathing exercise

Lie on your back on the bed, put a pillow under your knees, and place your hands flat at your sides; your abdomen will swell when you inhale, and contract when you exhale. Do not exert force, but relax naturally.

Repeat: Stop and rest after every five or six reps.

Benefits: Relieves muscle and mental tension.

6

Abdominal muscle exercises

Lie on your back on the bed, place your hands under your waist, and bend your feet with the soles of your feet flat on the ground; when you inhale, press your waist slightly towards your hands, and when you exhale, relax your whole body.

Number of times: Do 10 times.

Efficacy: Relieve low back pain, strengthen abdominal and back muscles, and help the delivery process go smoothly.

7

Perineal muscle exercises

Lie on your back on the bed, place your hands on your waist, and bend your feet with the soles of your feet on the ground; tighten your anus, perineum and urethra while inhaling, hold for 5-6 seconds, then relax and continue.

Number of times: Do 10 times.

Efficacy: It can enhance the endurance and control ability of the perineal muscles, help with childbirth, and also avoid postpartum incontinence.