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simple exercises during pregnancy for normal delivery at Home
Presented byhttp://www.parentingz.com/
Today, “Parenting and Pregnancy experts’’ will teach you the best exercise plan
during pregnancy for normal delivery
We present a set of safe exercises during pregnancy that can help you stay healthy
and also increase the likelihood of a normal delivery.
Pelvic Stretches
This is generally done on a pillow, ball, or a chair. You need to keep your feet fixed on
the ground, and stretch your legs away from each other with a straight back. This
should be repeated as per your comfort. The resulting stretching and shifting of your
pelvis is quite effective in facilitating a normal delivery.
Squatting
Squatting in the toilet position
with the help of a gym ball
creates pressure in the thigh
and pelvic area. This assists in
contraction and loosening of
pelvic muscle during delivery
to alleviate delivery pain.
Walking
Walking is highly recommended for
pregnant women. It not only prevents
build up of fat but also reduces blood
pressure, restlessness and constipation.
What's more, you feel close to nature
which relaxes all your worked up
nerves. If you've been wondering
which exercise is best in pregnancy,
this is the most effective answer.
Swimming
Swimming not only soothes your body and soul but also strengthens your
muscles and keeps you fit and regulates your heart beat. Water has been known to
soothe nerves during pregnancy. Do check with your doctor before starting out.
Pelvic Tilts or Angry Cat
A pelvic tilt when done on all fours can strengthen and give power to the back muscles.
You need to be on all fours, suck in your abdominal muscles, and pull your buttocks in
line with your stomach and then release. This gives good support and is effective for
reducing pain during delivery.
Downward Facing Dog
The downward dog position is best for strengthening your thigh muscles during
pregnancy. The exercise requires you to extend your legs and bend on all fours,
raising the hip upwards towards the ceiling. Hold on to that position for a few
seconds with slight pressure on the thigh muscles and release.
YogaThis ancient form of exercise provides some of the best
steps for having a normal pregnancy and delivery.
Yoga gives elasticity and increases the endurance
power apart from creating a healthy, peaceful and
spiritual body and mind. You can try out the following
basic poses:
Utkatasana(Chair pose) Hast Panangustasana(Extended hand to
big toe pose) Bhadrasana(Butterfly pose) Parvatasana(Mountain pose) Yastikasana(Stick pose)
FOR FURTHER GUIDENCE:EXERCISES DURING PRAGNANCY FOR
NORMAL DELEIVERYVISIT
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