The Best Kinds Of Exercises During Pregnancy
Exercises & yoga during pregnancy is very important for all mothers. Exercises & yoga help you to deliver the baby safely and also prepare your mind and soul to be ready to be a mother. To build connect it is very important for the mother and the baby to exercise and do yoga together. Exercises and yoga not only prepare the mother for smooth labor but also improve muscle strength, flexibility, and energy level. There are various kinds of antenatal exercises. Some of them are:
Pelvic floor exercise- It is the most important muscles that are involved in the labor during delivery and to give it flexibility and strength we need to do dedicated exercise for the same. To have a happy and natural delivery you need to do this exercise once you start thinking of having a baby. As we all know that the pain during delivery is very difficult and to bear the same we need the pelvic muscles to have strength. You can either do this exercise by sitting or standing in which you have to tighten your vagina, urethral and anal muscles like you are holding urination. This is a big help in preventing uterine prolapse, hemorrhoids, and urinary incontinence.
Back and abdominal exercise- This is a very simple and important exercise to strengthen your back and abdominal muscles. Simply tighten the abdomen and press the pelvic downwards, if possible hold the position for 5 seconds and then relax. It prevents back pain which is very common during and after delivery.
Ankle exercise- This is a very simple exercise which keeps leg swelling and varicose vein away during and after pregnancy. Lift your leg comfortably and rotate your ankle muscles clockwise and anti-clockwise for 10 times. Don’t exert yourself and do the exercise only till you are comfortable. Perform the exercise 10 times clockwise and anti-clockwise from one leg and then carry on with another.
Lower limbs relaxation exercise- To prevent spasm during pregnancy you need to do this exercise. Sit on the floor comfortably and spread your thighs sideways, hold for minimum 5 second and relax, you can repeat this exercise 5 times.
Breathing exercises- Breathing exercises will help you during the contraction of delivery. Long and deep breaths are very important. Try to take deep breaths; inhale and exhale to relax yourself.
Exercises and yoga are there to help you to build connect but you have to be very careful while you are doing them. Seek consultation from your doctor before going for exercises and yoga. Depending on the trimester and situation of pregnancy. The exercises and yoga may vary or your doctor may ask you to stop as well. It is good to do exercises and yoga but you must ask first before switching on the mode. Avoid doing exercises and yoga if you have pain or bleeding and see your doctor. Please follow these as well-
1. Do pregnancy exercises always with an expert who is well aware of prenatal yoga and exercise
2. These are a few simple exercises but the female can do more with proper guidance
3. Inform the doctor on every visit about exercise so that in case anything needs to be changed can be done.
