Effective Exercises for a Smooth Normal Delivery|Best exercises for natural childbirth|What can I do for a smooth and easy normal delivery?

Simple and Effective Exercises for a Smooth Normal Delivery:

Normal delivery is a highly anticipated event for pregnant women. There are various methods to facilitate a smooth labor and delivery process, and one of them involves engaging in exercises specifically aimed at promoting a normal delivery. While some women may be unaware of the benefits of pregnancy exercises for normal delivery, it is important to note that when performed correctly and at an appropriate intensity, they can significantly improve the likelihood of smooth delivery.

Even if you were not physically active before, it is now important to exercise for a healthy pregnancy. For most expecting mothers, gynaecologist doctors in Gurgaon recommend at least 30 minutes of moderate-intensity exercises on most or all days of the week. You don’t have to join gym or exercise classes, just making small changes in your daily routine can help. 

Benefits of Regular Exercise During Pregnancy

Incorporating a few simple exercises in your lifestyle can help improve muscle flexibility, relieve pain, and prepare for a smooth and successful delivery.

Reduces the Risk of Pregnancy Complications: Engaging in any fitness activity during pregnancy keeps blood pressure and insulin levels in check, significantly decreasing the risk of gestational diabetes, preeclampsia, preterm labor, and cesarean deliveries. 

Enhances Mood: Pregnancy can bring about hormonal changes and emotional challenges. Exercise can trigger the release of endorphins that help improve mood and sleep quality. 

Reduces Common Pregnancy Ailments: Exercise can help alleviate common discomforts experienced during pregnancy, such as swelling, constipation, pelvic pain, and backaches. 

Promotes Healthy Weight Management: Maintaining a healthy weight during pregnancy is important for the well-being of both the mother and the baby. Exercise helps manage weight gain by burning calories and increasing metabolism.

Prepares you for Labor and Delivery: Regular exercise, especially at the end of pregnancy, can improve muscle flexibility, shorten labor time, and reduce the need for cesarean delivery. 

Enhances Energy Levels: A simple walk or prenatal yoga class can help increase energy levels, improve stamina, and combat pregnancy-related fatigue.

Improves Baby’s Health: Exercise during pregnancy increases blood flow to the placenta which helps the baby to grow better.

Starting an Exercise Regimen

It is safe to start regular physical activity during pregnancy. However, consult with a top gynaecologists in Gurgaon before starting any exercise regimen. Your doctor might advise you not to exercise if you have preeclampsia, persistent vaginal bleeding, placenta problems, cervical problems, and other issues.  

If you are healthy and have a normal pregnancy, you can start with low-intensity exercises such as walking or swimming, and build up to moderate-intensity activity. Start with sessions of 15 minutes each, and gradually build up to longer duration. Remember to listen to your body. If something doesn’t feel right, stop exercising and contact a trusted doctor near you.

Effective Exercises for a Normal Delivery:

There are many exercises that are safe to do during pregnancy. However, always keep in mind not to overdo them. Avoid activities that require extensive jumping, hopping, and skipping, where falling is more likely, or may cause abdominal trauma. Drink plenty of water to stay hydrated, and be careful to avoid overheating. Wear loose-fitting, comfortable clothes and well-fitted shoes while exercising. 

We will now explore a few effective pregnancy exercises that can contribute to a normal delivery. 

1. Walking:

Walking is a great exercise to start with. It is easy on your body and joints and doesn’t require any special equipment. You can walk around your house or garden for at least 30 minutes twice a day.       

2. Squats:

This simple-looking exercise is amazingly effective. Squats help the baby take the best birthing position, making your delivery less painful. Do it for five minutes, whenever possible. 

3. Kegels:

Kegel exercises help strengthen the pelvic floor muscles. It not only enhances your overall fitness but also helps with easy delivery.  

4. Prenatal yoga:

Yoga is widely advised for expecting mothers. Since the last few weeks of pregnancy are stressful, yoga can keep you calm. It also improves muscle flexibility, enhances endurance, strengthens internal organs, and relieves lower back tension. 

5. Pelvic Tilts:

Pelvic tilts strengthen the abdominal muscles and help alleviate back pain during pregnancy and labor.

6. Perineal massage:

Perineal massage can soften the tissues of the perineum. This exercise can be started at 35 weeks of pregnancy. Perform the massage for 10 minutes once a day.

7. Breathing exercises:

Breathing exercises improve blood circulation, which is beneficial for you and your developing baby. It can also help you deal with nausea, stress, and delivery pain. 

8.Duck walk:

Duck walking engages the muscles of the pelvic floor, which play a crucial role in supporting the uterus and other pelvic organs during pregnancy.” Strengthening these muscles can help prevent issues like urinary incontinence and provide better support for the growing uterus.

9.Side lunges:

During labor and delivery may help open your pelvis, assisting in baby's descent.

10.Quadruped cat/cow:

This yoga pose helps ease discomfort and decrease lower back pain. Get on your hands and knees. Exhale and round your back as you tuck your chin toward your chest. Then inhale and gently arch your back downward and look up at the sky.

11.Butterfly stretch: 

This stretch helps to open up the hips and pelvis. To do the butterfly stretch, sit on the floor with your knees bent and your soles touching. Slowly lower your knees to the sides until they are resting on the floor. Hold for a few seconds, then slowly return to the starting position.

What has to be done  for a smooth and easy normal delivery?

Kodhi kanchi(cooked rice water) is also prepared and consumed from the 9th month of pregnancy. Wash the rice and add water to cook. Then place it on the stove and let it boil. When the water starts boiling and observes the light white color of rice, take ½ cup of water and add 1 Teaspoon of butter and consume when it is warm. This is also consumed to reduce the heat that develops during pregnancy and  This enables the bones to relax and increase flexibility that helps for easy normal delivery.