Prepare for the normal delivery process by exercising

Childbirth is the stage that a mother has been waiting for and fear. Childbirth is a unique process. The labor process between individuals and between pregnancies has a variety of experiences. With proper preparation, the delivery process can go more smoothly, so the mother avoids various dangers, such as genital tract trauma, retained placenta, infection, and postpartum hemorrhage.

One of the preparations that must be done to accommodate the baby is pain management that is felt during the normal delivery process. The pain felt during this process comes from uterine muscle contractions and pressure on the cervix. The pain can feel like stomach cramps up to the groin and waist. In addition, the focus on the bladder and intestines because the baby's head goes down the birth canal can also be felt.

Preparations for normal childbirth can be done with regular exercise with adjustable intensity. Exercise can strengthen muscles and prepare the body to deal with stress during childbirth. Exercise can also provide bodily defenses, especially if the mother has a normal process at birth stretch.

The condition of pregnant women who are prohibited from exercising

Before deciding to exercise during pregnancy, talk with your doctor. Apart from its benefits, there are health conditions that do not allow women to exercise during pregnancy. These conditions include:

Heart and lung disease
Cervical insufficiency
Severe anemia
preeclampsia
Premature pregnancy
Placenta previa has a gestational age of more than 26 weeks
Twin pregnancy and risk factors for preterm birth

Sports can begin with low intensity and slowly increase. Their shortness of breath, pain during exertion, and excessive fatigue are signs that the mother needs to reduce the intensity of the exercise being performed.

Good exercise choices for mothers during pregnancy, including swimming and static bicycles. In addition, yoga and pilates can also help mothers prepare for normal labor.

Exercise exercises that can help the normal delivery process

Some exercises that pregnant women can do, especially in the third trimester, to help ease pain during normal labor, namely:

1. Pelvic floor exercises
The pelvic floor muscles play a role in maintaining different organs. The womb is one of them. Perineal muscles usually experience excessive pressure and decreased muscle strength based on the nature of weight. Therefore, pelvic floor exercises or Kegel exercises can help maintain muscle tone.

2. Squat down

Full squat movement is a passive position that gives gravity to the pelvic floor so that the pelvic floor muscles will work. If necessary, pregnant women can add accessories to facilitate squatting.

Do a squat motion of 30 seconds and increase it to 2 minutes. Mothers can do this movement up to 5-6 times a day. If you feel pain around the symphysis pubis (the anterior region of the pelvis below where the two pubic bones meet), do not do this movement.

3. abdominal exercises
Abdominal muscle exercises done at the end of pregnancy can continue if they are not too burdensome to the abdominal muscles. Pregnant women can start by lifting the pelvis.

Proper exercise to strengthen the body and mind of pregnant women facing the normal birth process to come. Exercise will also help reduce the pain of pregnant women who experience childbirth. It is best to ask your obstetrician about your condition before you start exercising, so that sports activities are safe and comfortable.