No one can predict how your delivery will take place: this is a unique event for each. But there are some exercises that can prepare your body for that great moment. Start with gentle exercise, practice at your own pace.
Pelvic floor exercises
The pelvic floor muscles form a hammock between your legs from the pubic bone in front to the sacrum and the coccyx at the base of your spine in your back. They help keep your bladder, your uterus and intestines.
Of pelvic floor muscle toning can sustain without the weight of evil baby growing in you and help to shorten the second stage of labor. By performing some exercises you can promote the rehabilitation of the perineum (the area between your vagina and anus) after delivery. Here's how to have good strong muscles:
Imagine trying to retain any outbreak is usually performed to the toilet (urine stream, gas, etc..). This sense of "lifting and tightening" and closes back the natural orifices of the area.
Squeeze and lift the muscles without getting your tummy or hold your breath, and try to take 10 seconds. Try to breathe while contracting the muscles.
Once you master the technique, you can speed up the contractions. Do 3-4 sets of contractions, 3 times a day.
You can practice these exercises anywhere, it is really recommended to quickly integrate into your daily routine. To become a true expert, read our article on pelvic floor exercises.
Tilt the pelvis
This exercise is done on all fours. It strengthens the abdominal muscles and relieve back pain during pregnancy and childbirth. It may also contribute to place your baby into position for the day J.
Put yourself on all fours, on hands and knees, arms in line with shoulders, knees and hips in line. Keep arms taut, but flexible elbows.
When you inhale, contract your stomach muscles, pull the bottom (down) and round your back, like a cat stretching.
Relax your back in normal position while exhaling. Repeat, this time while arching your back and appears by your tailbone (upward).
Repeat the exercise at your own pace, following the rhythm of your breathing.
Crouch
The squatting posture is a natural childbirth: this exercise is ideal to prepare for giving birth. It helps strengthen your legs and open your pool.
Stand facing the back of a chair, your feet slightly wider apart compared to the width of your hips, toes forward. Hold on to the back of the chair for support.
Tighten your stomach muscles, lift the chest and shoulders to relax. Then lower your tailbone toward the floor as if you wanted to sit on a chair. Try to keep your back straight, or only slightly arched during movement. Find your balance: much of your weight should be concentrated in your heels.
Take a deep breath and blow, pushing your legs to get back upright.
Sit cross-legged
This position helps open the pelvis and hip joints loosen to prepare them for work. The cross-legged position also improves your posture and relieve tension you can feel in your lower back.
Sit up straight against a wall, your back slightly arched, arches and one against the other. You can sit on a blanket or towel for comfort.
Gently press your knees to push them to the ground on either side of your body, outside of your legs touching the ground (or approaching the ground). Do not force.
Stay in this position as long as possible, as it remains comfortable.