This is a guide for every woman who wishes to approach the birth of a baby feeling fit! Relaxed and confident and exercise during pregnancy.
Exercise is a vital ingredient in the recipe for health.
It is essential to eat correctly, get adequate rest, and avoid dangers in order to have a good pregnancy. Regular exercise may help you maintain and enhance your general health and well-being, as well as prepare you for the physical demands of delivery.
Back Pain Can Be Prevented And Fatigue Reduced By Maintaining Good Posture.
Exercising during pregnancy has a number of advantages. The pain of birth tempers the joy of pregnancy. The uterus muscle contracting during labor causes pain, as its pressure on the cervix and the bladder. Birth canal stretching and cramping in the back, abdomen, and groin.
Even if you are mentally prepared, labor is not one of the most pleasant experiences. With your doctor’s or midwife’s clearance, regular exercise during pregnancy may frequently assist to alleviate the physical unpleasantness of pregnancy and aid in the healing process after the baby is delivered. As per studies, physical activity might be quite beneficial for women with gestational diabetes. According to the American College of Obstetricians and Gynecologists, women who exercised and were physically fit before to pregnancy can continue to exercise safely throughout pregnancy. Before commencing any activity during pregnancy, women who’ve been sedentary before pregnancy or those who have health or pregnancy issues should check with their doctor or midwife.
Before beginning or continuing an exercise routine while pregnant, all women should consult with their doctor or midwife.
If a pregnant woman has any of the following problems, exercise may not be safe:
- Preterm labor during a current or prior pregnancy
- Vaginal bleeding
- Cervical issues
- Amniotic fluid leakage or vaginal bleeding.
- Breathing problems
- Symptoms of dizziness and/or fainting
- Other problems such as decreased fetal activity
- Increased heart rate (tachycardia), despite the fact that the heart rate is usually greater in pregnant women.
- High blood pressure, as well as heart disease, is two examples of health issues.
- Pain in the pelvis, vaginal area, and groin
Exercises to avoid during pregnancy include::
- Riding a horse
- Skiing on the water
- Skiing at a high elevation
- Sports involving physical contact
- Any activity that might result in a serious fall
- After the first trimester, you can start exercising on your back
- Exercising vigorously in hot, humid conditions is not recommended since pregnant women are less effective at exchanging heat.
- Exercise that includes the Valsalva maneuver (holding one’s breath while exerting oneself), which might result in a rise in intra-abdominal pressure.
Pregnancy is unquestionably a great experience. The previous several weeks have taken a toll on your physique as time passes. Anxiety, backache, acid reflux, restless nights, and other issues might make it difficult to carry out everyday duties. So, how can we make our work more straightforward and efficient? Continue reading to find out more information!
Exercises to Do When Pregnant
1. Breathing Exercises
Breathing is an important part of a healthy pregnancy. Breathing exercises aid in pregnancy stress reduction and labor planning. It might be difficult to breathe correctly. Inhale deeply…exhale slowly…and repeat. Breathing is a vital aspect of a healthy pregnancy and has several advantages at all stages. When one’s physique changes, so do one’s breathing rhythm. Here are some ideas for incorporating breathing into your daily routine and practicing it.
How To Do
- Sit in a comfortable position with your back erect.
- Put one hand on your chest and the other hand on your abdomen(just to ensure that doing
- exercise during pregnancy properly).
- Breathe in slowly, Let your lungs fill and ribcage expand, and your abdomen bulge
- If you do not hold your breath please remember this.
- Now, exhale slowly. Feel your abdomen relaxing, your ribcage relaxing and your lungs employing in out.
- Repeat this breathing pattern 40-50 times daily.
- This exercise can be performed in other variations by exhaling the mouth instead of the nose, So that it’s like preparing our both nose and mouth for breathing. Which will prove beneficial in the labor stage.
- Breathing exercise during pregnancy makes you stay calm and distressed (as it’s the main part of pregnancy).
- While you breathe deep, your body will produce more oxygen which gives relief from joint and muscle pain.
- Your body requires more oxygen to function optimum both for you and your baby. Through these exercises during pregnancy, your body will get sufficient oxygen supply for both.
- Most importantly, if you practice this breathing exercise regularly, it will help you to manage your contractions during labor better.
2. Cat And Camel Exercise
- Use a non-slip floor mat to perform this exercise.
- Bend down until you are on your hands and knees on the floor, let your head relax and allow it to droop.
Maintain a hip-width distance between your legs and your arms beneath your shoulders.
- Your spine should be in a straight line.
- Slowly arch your back and look up at the ceiling. Hold it for stretch. This is cat stretch.
- Next, round out your upper back like a camel hump and look down at your navel and hold it to stretch. This is camel stretch. Inhale, relax your back down. Exhale, push your back upwards.
- When you started to feel stretch on your upper, middle, and lower back hold it for 15-30 counts
- Repeat it several times.
3. Side Lunges
- Warm up the body by marching in a place for a few moments.
- Follow it with ankle rotations; both in the clockwise and anti-clockwise directions
- Stand on a non-slip yoga mat with your feet wide apart.
- You may even support yourself if required, with firm support such as a wall or a heavy chair.
- Now lunge to one side. You can do this by bending your knee to the point when it is parallel to the ground.
- Make sure that your knee follows the toe-line and does not cross the toe.
- You may now bring your leg back to the starting position.
- Carry on with the opposite leg in the same way.
- You can aim at a minimum of 8 counts per leg and increase the counts as per your capacity.
- It is a wonderful posture during pregnancy to tone the abdominal muscles and release the lower back.
- It will open the chest which boosts the mood and increases energy.
- The all-fours activity is a great way to assist the baby descends into the pelvic cavity.
- Improves Blood Circulation In Lower Limbs. Muscles in the hips and thighs are strengthened. It allows the baby to enter the pelvic cavity. Corrects The Foetal Position.
- Use A Chair Or Wall For Support.
- Stand with your legs wide apart and feet pointing outwards, facing the chair.
- Lower yourself slowly until your hips are just a few inches above the ground.
- Check to see if you’re feeling any pressure in your abdomen.
- Return to your starting location slowly
- Aim to complete at least 8 full squats
- Squats are a great way to open up your hips and pelvis
- Squats assist you in locating and relaxing the muscles of your pelvic floor
- it can relieve Lower Back Pain And Improve Your Posture
- It prepares your body for labor and delivery.
- Squats should be done for at least 5 minutes every day, according to the WHO
The squat is one of the most important pregnant yoga positions. It’s wonderful for your pelvic floor and muscles, with the perineum as its major emphasis. Squats are one of the greatest techniques to avoid perineal tears (and the need for an episiotomy) during pregnancy.
- On a non-slip yoga mat, stand with your feet wide apart
- Get down on your hands and knees on the floor in this posture, with your knees exactly under your hips and your wrist slightly in front of your shoulder.
- Take the right leg to the position of the left leg while exhaling the breath.
- Close the heels and place them on the ground.
- Put Your Heels On The Ground After Closing Them
- Raise your hips to their highest point
- Touch the chin with the root of the Throat
- The back should be fully stretched around the entire body.
- Extend the back of the body as far as possible
- You can aim at a minimum of 30 secs per hold for 8 times
- Downward Dog can help with stress, anxiety, and even pain
- Relieve stiffness in the neck, legs, calves, shoulders, and lower back.
- By elongating the cervical spine and neck, this pose helps to relieve tension and headaches. This Aids In The Warming Up Of The Entire Body.
The American College of Obstetricians and Gynecologists does not recommend that pregnant women pursue new types of exercise that might put them in danger of falling. Because a woman’s center of gravity moves during pregnancy, it can compromise her balance and increase her risks of falling; the American College of Obstetricians and Gynecologists has issued this caution.
As the body adjusts to the new center of gravity, a woman’s joints and ligaments are more vulnerable to injury during pregnancy (particularly Relaxin). During this period of body adjustment, the back and pelvis are particularly vulnerable to strain and injury. As a result, inversions should only be attempted by women who have a regular inversion practice, are aware of their limits, and have practiced safely getting up and down from inversions.
6. Child’s Pose
- ·Use Non-Slip Mat. Take Knee Bent Sitting Position.
- Now Take Your Knees A Lot Wider Than Normal.
- Keeping your hips back, bring your hands forward until your head can rest on the floor.
- Next, stretch your arms forward; they don’t have to be parallel, but they should be somewhat apart.
- Gently breathe with your forehead on the floor.
- Relaxing Your Hips towards Your Heels.
- Bring Your Hands Back, Lift Your Chest And Come Back To Position
- You Can Stay In This Pose For a Minimum Of 5 Mins, If Quick Brake Is Needed Can Take 5 to 10secs In Between.
- Based on the scale of your belly, feel free to widen your knees as far as possible to provide more room for it.
- If You Feel Your Back Is Higher Cannot Reach The Floor, Then U Can Support yourself By Keeping Pillows Below Your Chest.
- Hugging a Pillow Is All I’m Doing. One cheek is on the side, allowing the neck to stretch out a little. And Can Feel Completely Relax
- This exercise during pregnancy is very relaxing and grounding to your body
- This stance is excellent for opening the hips
- It has the capacity to calm the mind, reducing anxiety and fatigue.
- It can increase blood circulation to your head.
7. Birth Ball Exercise
A birth ball is a term that simply refers to an exercise ball, used for exercise during pregnancy and birth. There are a lot of ways to use the birth ball. Some of them are
BOUNCE: sit on your birth ball with your feet flat and legs wide apart. Up and down, sway your hips. The pelvic floor spontaneously contracts and relaxes as a result of this action.
FIGURE 8S: sitting in the same position, move your hips in the figure 8 pattern in one direction and then in opposite directions. this helps babies head down and press the cervix
DEEP, WIDE CIRCLES: doing circles has the same effect as figure 8. Do circle in one direction for a while and switch sides.
- Birthballl exercises relieve pressure in your pelvis, lower back, and also from the spine.
- It can strengthen your back muscles, and stomach and improve posture.
- It also helps in relieve general body stiffness and pain during labor contractions and also during pregnancy
- Sitting in an upright position helps in changing the baby’s position from posterior to anterior. So it is considered a magical ball.
- helps to prepare your body for delivery.
- It opens up the pelvis.
- It can be used during labor
8. Duck walking
- Make sure you have at least 5-7 feet of free floor space in front of you. Point your toes outwards and spread your legs wide.
- Make that your feet are planted firmly on the ground.
- Slowly lower yourself to a complete squat position. With your hands on the floor in front of you, you can support yourself.
- Begin by taking modest moves forward.
- Make sure your legs are spread wide and your feet are planted firmly on the ground. Step forward eight times.
- Slowly return to the standing position
- The Pelvis Muscles’ Tone and Elasticity
- Thigh Muscle Strengthening
- This is beneficial during the second stage of labor when pushing is required.
- During the activity, breathe normally
- You may have some discomfort in the first several days
- Once the baby’s head is set in the pelvis, practice this activity.
- Avoid working out on an empty stomach.
It is highly recommended and a majority of us can do walking if not doing exercise during pregnancy. It comes with many health benefits. Make 45 minutes of walking part of your routine. Because it is a low-impact workout, it may be performed practically anywhere and at any time. Always make sure while you start walking things make you comfortable like correct-sized shoes, comfortable clothing, water bottles, and your ear pods or earphones with your favorite boosting playlist.
- It reduces the risk of complications during pregnancy and delivery
- It boosts your mood and energy levels
- Helps to sleep better.
- Relives constipation
- Eases back pain
- Strengthens you for labor and helps with a smooth recovery.
Take away message
It is always good to do something simply to move about. Women need to mobilize. Being upright puts greater pressure on the fetal head and cervix, which makes the contractions extra effective.
It’s Important That Every Woman Check With Their Ob/Gyn To Make Sure That There Is No Complication Before Hitting The Yoga Mat.