pregnancy excercise to help in delivery

pregnancy excercise to help in delivery

Posted in the Motherhood Forum

Since: Jul 12

Pune, India

#1 Jul 23, 2012
Sit on the floor with your back straight in the "butterfly position" (the bottoms of your feet together and your knees dropped comfortably). As you press both knees gently toward the floor using your elbows, you should feel a stretch in your inner thighs. Don't bounce your knees up and down rapidly. If you find it difficult at first to keep your back straight, use a wall to support your back. Hold the position for 10 or 15 seconds and repeat the stretch 5 or 10 times.

Try to stop the flow of urine when you are sitting on the toilet without tightening your abdominal, buttock, or thigh muscles. When you're able to successfully start and stop urinating, or you feel the vaginal muscle contract, you are using your pelvic floor muscle, the muscle you should be contracting during Kegel exercises. You can do Kegel exercises two ways: either by holding or quickly contracting the pelvic floor muscle. To do slow Kegels, contract the pelvic floor muscle and hold for 3 to 10 seconds. Then relax and repeat up to 10 times. To do fast Kegels, quickly contract and relax your pelvic floor muscle 25 to 50 times. Relax for 5 seconds and repeat the set up to 4 times.

An exercise called a wall slide is especially helpful. Stand with your back straight against a wall, place your feet shoulder width apart and about six inches from the wall, and keep your arms relaxed at your sides. Slowly and gently slide down the wall to a squatting position (keeping your back straight) until your thighs are parallel to the floor. Hold the position for 5 to 10 seconds, slowly slide back to a standing position. Repeat 5 or 10 times.

You can do pelvic tilts in various positions, but down on your hands and knees is the easiest way to learn it. Get comfortably on your hands and knees, keeping your head in line with your back. Pull in your stomach and arch your back upward. Hold this position for several seconds. Then relax your stomach and back, keeping your back flat and not allowing your stomach to sag. Repeat this exercise 3 to 5 times. Gradually work your way up to 10 repetitions.

San Jose, CA

#2 Dec 28, 2012
There's no shortage of exercise routines for moms who want to ease out birth delivery. I personally know a lot of women specially our first-time moms who are eager to know these tricks. If you really want to know how it's done in the safest way, follow this link then

Did you know that pregnancy may cause pelvic organ prolapse. If you have POP and was treated using a surgical mesh, you may be well on your way to some health complicated issues. What are these issues? Read this article
Melita Jean

Phoenix, AZ

#3 Feb 23, 2013
I must agree that those exercises may greatly benefit you while pregnant and during pregnancy. What's more, if you keep on those exercise even after childbirth, you may be a step ahead in preventing condtions such as POP and SUI. These conditions afftect over half of the women who have given birth. So, try these floor exercises and keep it a regular habit. you may search vaginal mesh through google for more related information.

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