It’s probably the last thing you could think of doing at that time. And probably all the people around you will tell you to rest and lie down. For many past years women who delivered used to lie down and rest. However, this doesn’t seem to have any positive result. On the contrary, lying down can make the contractions that might last for days more painful, while, standing for example, helps the baby’s head to press on your cervix to dilate. Why not trying to exercise especially if resting won’t do much?
Here are workouts that can soothe labor pains and ease normal labor:
This is one of the most important workouts to do at that time! It simply strengthens your pelvic floor muscles and what’s more important than this for normal labor as strong pelvic floor muscles are known to shorten the pushing stage during labor.
It’s not a tiring workout, all you have to do is to:
- Tighten your muscles as if you’re trying to interrupt the flow of urine.
- Hold for a count of four, then release.
This workout takes care of easing back pain that is of course present during labor pains.
- Get on your fours, arms shoulder-width apart and knees hip-width apart.
- As you breathe in, tighten your abdominal muscles and tuck your buttocks under and round your back.
- Relax your back into a neutral position as you breathe out.
- Repeat at your own pace.
Save squats as much as you can because it’s the perfect workout for delivery. Squats help pushing your baby downwards, therefore ease normal labor.
- Stand facing the back of a chair holding it with your feet slightly hip-width apart and toes pointed outward.
- Contract your abdominal muscles, lift your chest, and relax your shoulders. Then lower your tailbone toward the floor as though you were sitting down on a chair.
- Inhale then exhale, pushing into your legs to rise to a standing position.
Tailor Yoga pose
It’s not just a workout, but it is a comfortable sitting position at that time. This yoga position helps in opening the pelvis, loosening hip joints, and easing tension on the lower back.
- Sit against a wall with your back slightly arched and with the soles of your feet touching each other.
- Gently press your knees down and away from each other.
- If you feel pain between your legs or over your pubic bone, stop immediately and consult your doctor.