Question: Please tell me some tips for normal delivery..
Answer: Hi Dear!
Getting mentally prepared fr normal delivery is important..Do not panic or get anxious unnecessarily, going for the regular check ups, taking a full fruit and egg daily to get nutrients will help..
Do your daily household chores without much straining walk slow for 30 min or do yoga under supervision of trainers..
Avoid stress...be relaxed happy and positive abt yourself..
Hope this helps!
Question: please tell me some tips for normal delivery
Answer: Normal delivery requires you to do some things in the 9th month of pregnancy, as you will give born very soon.
Prepare baby clothes, blankets, cloth diapers, and pillow sets at home and to be carried with to the hospital. Also prepare sanitary napkins that you will need after delivery.Stretch your body and muscle, and practice your breath. This will help you to deal with labor which happens more frequently in the last month of pregnancy. People around you might scare you about these labor and pain you will feel when delivering. Stay positive and trust yourself that it will be paid off after seeing your tiny one.Take a dip in the bathtub or swimming pool to help you relax.Be aware of false and true labors. Learn how to differentiate the two—false labor usually centers in lower abdomen while the true one starts in the lower back and spread to the whole abdomen.Although it is hard to sleep well during the last month of pregnancy, rest is really important. Thus, try to rest your body in any position you are comfortable with. If possible, lift your feet up to reduce its swells. Enough rest—more than six hours a day during the 9th month pregnancy will induce easier labor.
Question: Please tell me some exercise tips for normal delivery
Answer: Hi dear, ideally one should start doing prenatal exercises as soon as they find out they are pregnant. Always remember to consult with you ob-gyn or midwife before starting any exercise program.
Walking: Ideally one should start doing prenatal exercises as soon as they find out they are pregnant. Always remember to consult with you ob-gyn or midwife before starting any exercise program.
Walking is a great way to keep your body balanced. This is a super easy. You can do it anywhere and don’t really need any equipment but a good pair of shoes. This is best when you can get outside and get fresh air and sunlight.
Pelvic tilts: Pelvic tilts or cat/cow stretch can be done from the initial stages of pregnancy. This helps keep the pelvis loose and lower back flexible. You can do these during the third trimester when your baby is moving to help the baby get in optimal position.
Prenatal yoga:Finding a good prenatal yoga class is also a good idea…(at the gym or online) There are many yoga poses that can open the pelvis, strengthen the legs and hips, and help build endurance for the marathon of giving birth. Some great poses include the strike goddess pose, tabletop to cat, warrior 2, and yoga squats
Question: Hello....plz tell me some tips for normal delivery.
Answer: Normal and safe delivery is something that every women dream of, so why not ease the process yourself. Below mentioned are some of the most effective exercise you can do to have a safe and normal delivery:
1) Pelvic Stretch
When we think about pregnancy exercises, pelvic exercises are the first thing that pops in our mind. Considered as the best exercise for having a safe and normal delivery, most women prefer doing it during pregnancy. A simple, but effective, exercise, it could be done on pretty much any platform. You could use a pillow, ball, or even a chair to do this exercise. To do this exercise, keep your feet firmly on the ground. Try to stretch your legs apart, and maintain a straight back. The movement will help your pelvis to stretch and shift onwards and backward. Repeat the exercise at least twenty times or till you are comfortable with the routine.
2) Angry Cat Pose
We are all aware of the amount of pain that a woman undergoes during labor. While there is no avoiding the pain, we could reduce it a bit from our end. Pelvic tilts or angry cats are a great exercise to decrease labor pain.
It strengthens your back muscles, as your back is under a lot of stress during pregnancy. To do this exercise, you will require a yoga mat. Get on all fours on the yoga mat, with your knees touching the ground. Pull your abdominal muscles inside and line your hips with your stomach. Hold the position for a second and then release slowly.
3) Opening the Hips
One of the reasons that a woman’s pelvis, hips, and back are given importance is because these regions are under a lot of stress during pregnancy. Your hips play a crucial role during delivery and, hence, need to be strengthened for the job. Opening the hips is a great way of achieving that feat. It helps you to release energy from your pelvis, which in turn helps in an easy delivery. For this exercise do deep squats. Take deep breaths before doing the squat position. Refrain doing this exercise after 36 weeks of pregnancy.
Swimming is not only an exercise but also a form of recreation. As such it is highly recommended for expecting moms. It helps to improve circulation and prevents your body from muscle injuries.
Swimming also gives a boost of strength to your muscles and helps in overall fitness. However, it is best to avoid using hot tubs during pregnancy.
Squats have always been a boon and bane for health fanatics. Seemingly easy to do, it takes a lot of effort to push the body, especially when it’s tired. They, however, play an important role during pregnancy. Squats are known to ease the delivery pain by loosening up your pelvic muscles. It gives the necessary pressure on your pelvic area and thighs, which makes it easier for you to bear the contractions. You can do this exercise either with the help of a holder or a gym ball.
While the other exercises mentioned in the list are important, nothing could negate the effectiveness of walking. It is considered as the best exercise for expecting moms.
Walking helps with pregnancy problems like constipation, high-blood pressure, and restlessness. It also stops you from gaining too much weight during pregnancy. It is an exercise you could do either at home or even outside at a park. Even a 30 minutes walk a day is beneficial for pregnant women.
Kegel exercise is also known as pelvic floor exercise. As your vaginal and rectum muscles go through a lot of strain during pregnancy, these exercises become essential for pregnant women. The good part of these exercises is that you can perform it anywhere and without even assistance. For this exercise, all you need to do is contract your pelvic muscle. Hold the contraction for a while and then release. Repeat this at least 15-20 times in a day.
An old form of exercise, yoga has varied benefits.
Many pregnant women opt for yoga these days as it not only helps them in normal delivery but also keeps them calm and relaxed throughout the pregnancy period. It strengthens their core muscles for delivery and improves their endurance.
9) Downward Dog
The downward dog position is considered as the best exercise to strengthen and support your thighs. The good part about this exercise is that you can do it at any stage of your pregnancy. As your thighs need to have a high holding capacity during delivery, this exercise strengthens your body for what is to follow. The exercise is also beneficial to get your baby into an optimal birthing position. For this exercise, you need to bend on all fours and extend your legs. Keep your buttocks pointed towards the sky. Hold the position for a second and then release.
10) Cobbler Pose
Also known as the tailor pose, this exercise helps in opening up vaginal muscles and make it more flexible.
As most women suffer from strained pelvic muscles during labor, cobbler pose is a good exercise to make your opening more flexible. It will also make it easier for your baby to pass through the birth canal with ease. a good stretch for your pelvis area.
Benefits Of Pregnancy Exercises
Other than the benefits already mentioned above, pregnancy exercises have many other good points. Here are a few to list down:
They reduce the risk of Gestational Diabetes.
Women often have a shorter labor and are less likely to develop complications requiring surgery if they exercise regularly during pregnancy.
Reduces the strain and back pain.
Helps to prevent or relieve constipation.
Pre-pregnancy exercises also help women with postpartum recovery.
It also helps women to quickly return to their pre-pregnancy weight.
Seek your doctor’s advice before beginning any routine. It should not harm you or your baby. At times you may need to modify your existing exercise routine after consulting with your doctor.