Exercises To Facilitate Natural Childbirth

The woman’s body is naturally ready for delivery. However, nowadays the information is much higher than it was back in the day, knowing why techniques that help to facilitate the labor.

There are exercises to facilitate regular, working physical strength and flexibility to the moment of birth. Check out then how do these exercises.

Exercises to facilitate natural childbirth

Tailor exercise

This exercise, in addition to improve posture, strengthens and stretches the muscles of the pelvis, thighs and back. Helps even the enhance blood flow and increase flexibility. Check out then, step by step, how to do these exercises to facilitate natural childbirth.

Step 1 – sit on the floor, with your back straight and legs in the butterfly position.

Step 2 – With the elbows carefully push the knees towards the floor, which will stretch the inside of her pregnancy bras.

Step 3 – Should keep this position for about 15 seconds, repeat the exercise 10 times.

Kegel exercises

These exercises will work the muscles of the pelvic floor. The toning your usual discomfort at the end relieves of pregnancy, including urinary incontinence. Check out, step by step, how to do Kegel exercises.

Step 1-When you are urinating, try to stop the flow, without pushing with the legs, buttocks and abdomen.

Step 2-when not urinating, contract the muscle of the pelvic floor during 3 to 10 seconds.

Step 2–at the end of that time, relax and repeat. Do 10 times.

Squats

The squats can be quite useful during labour, since they help to open the outlet of the pelvis almost 1 cm. In other words, can help a childbirth less painful, since the baby has more room to be born. Check out next step by step how to do these exercises to facilitate natural childbirth.

Step 1-up against a wall with your back straight. The feet must be parallel, separate and aligned with the shoulders, and at a distance of about 15 cm from the wall.

Step 2 – squat down slowly, sliding through the wall until your thighs are perpendicular to calves and parallel to the floor. Must maintain this position close to 10 seconds, going back to the starting position. Repeat between 5 to 10 times, according to your physical form.

Before you start to practice these exercises, it is essential to consult the your doctor in order to be sure that you can make them during pregnancy.

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