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Exercises for normal delivery: Yoga and exercise are a great way to stay healthy during pregnancy. With its help, the chances of delivery related complications are also reduced. According to Dr. Pallavi Vasal, Unit Director, Department of Obstetrics and Gynecology, Maringo Asia Hospital, Gurgaon, regular exercise during pregnancy improves general health. Which exercises should be done especially during delivery? Detailed information has been given on which exercises will be beneficial. According to the information given by the expert gynecologist, doing these 5 exercises regularly improves the health of pregnant women. However, it is very important to consult your doctor before starting any yoga or exercise after pregnancy.
Pelvic tilt-
Pelvic tilts strengthen the abdominal muscles, reduce back pain and improve pelvic flexibility. To perform a pelvic tilt, lie on your back, knees bent and feet flat on the floor. Tighten your abdominal muscles and press your lower back into the floor. Hold for a few seconds and release. Repeat this process 10-15 times.
Squats-
Squats help strengthen the lower body muscles and open the pelvis, making it easier for the baby to descend during labour. To do a squat, stand with your feet shoulder-width apart, lower your body into a chair, keeping your back straight and knees behind your toes, then return to a standing position. Repeat this 10-15 times.
Kegel Exercises –
Kegel exercises target the pelvic floor muscles, which support the uterus, bladder and intestines. Strengthening these muscles can help with labor and recovery. To do a Kegel, sit or lie down comfortably, contract your pelvic floor muscles as if to stop the flow of urine, hold for 5-10 seconds and then release. Repeat 10-15 times a day.
Cat-Cow Stretch-
The cat-cow stretch helps improve spinal flexibility and relieve back tension. This exercise helps improve the fetal position. To perform the cat-cow stretch, get down on your hands and knees, hands under the shoulders and knees under the hips. Exhale and arch your back like a cat, then lower your back and lift your head and tailbone up as you inhale. Repeat this 10-15 times.
to walk-
Walking is a simple but effective exercise that keeps the body active. Walking improves blood circulation in your body. Walking also keeps your weight under control. It can also encourage the baby to get into a better position for birth. 30 minutes of brisk walking every day is beneficial for a pregnant woman.