There are various tips and tricks for your labor to run smoothly. Sports is one of them. In addition to expediting the labor process, exercise also provides other benefits for pregnant women.
Pregnant women who enter the final trimester are susceptible to various complaints, such as dizziness, aches, plus weight gain. This can be a reason to be lazy to move. However, don't spend this time lazing around. Look for fun activities and activities, one of them is by exercising. In addition to fun sports can also expedite your labor, you know!
Pregnant Sports that You Can Do
Apart from being able to facilitate labor, exercising during pregnancy is also beneficial for maintaining weight, improving mood, and making a healthy body. Then, what types of exercise can pregnant women do? The following are a few examples.
1. Walk
Routine walking is a type of exercise that can simplify your labor, you know! Upright body position when walking can push the fetus into the birth canal (cervix). Now, when the fetal head presses on the cervix, the body can produce oxytocin, a hormone that can trigger contractions.
2. Squat
This exercise can help open the pelvis, making it easier for the fetus to go down the birth canal. In addition, squats can also strengthen the thighs and muscles needed during childbirth.
To do this exercise, you can stand against the wall, give a distance of about 15 cm from the wall. Open your legs shoulder width apart. After that, slowly lower your body until you are in a squatting position. When lowering your body, make sure your back stays straight. Hold this position for 5-10 seconds, then stand up slowly. You can repeat this movement 5-10 times.
3. Bend your back
This resembling angry cat movement can tighten the abdominal muscles and reduce pain in the back during labor. To do this, position your body like a crawl. Make sure your arms are shoulder-width apart and keep them straight without locking your elbows. Open your knees as wide as your hips and keep your head level with your back.
After that, take a deep breath while tightening your abdominal muscles, then pull your stomach and arch your back up. Hold this position for a few seconds. After that, relax both of them and keep your back flat and your stomach tight. Repeat this movement 3-5 times.
4. Kegel exercises
Kegel exercises can tighten the vaginal muscles and muscles that support the uterus, intestines, and bladder. This will make it easier for you to control your muscles during labor.
Exercise is a safe activity to do during pregnancy. However, don't overdo it. Rest when you feel tired. Don't forget to drink lots of water so you don't get dehydrated. Use comfortable clothes and shoes, and warm up before exercising.
Aside from exercising, the key to having a smooth labor is overall bodily health. Make sure you eat foods that are nutritionally balanced, consume vitamins and supplements as directed by your doctor, and do regular check-ups with your obstetrician.
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