This and Yoga is a great form of Prenatal Excercise

No one — not your doctor, midwife, or even your mother — can reliably predict how your labor will progress. Fortunately, there are a few exercises you can do now to help prepare your body for what’s to come.

Kegels

Kegel exercises are small internal contractions of the pelvic floor muscles that support your urethra, bladder, uterus, and rectum. Strengthening your pelvic floor muscles improves circulation to your rectal and vaginal area, helping to keep hemorrhoids at bay and speeding healing after an episiotomy or tear, if you have one during childbirth. There’s even some evidence suggesting that strong pelvic floor muscles may shorten the pushing stage of labor.

You can do Kegels anywhere — sitting at your computer, watching TV, even standing in line at the supermarket. Here’s how:

  • Tighten the muscles around your vagina as if trying to interrupt the flow of urine when going to the bathroom.
  • Hold for a count of four, then release. Repeat ten times. Try to work up to three or four sets about three times a day.

Pelvic tilt or angry cat

This variation of the pelvic tilt, done on all fours, strengthens the abdominal muscles and eases back pain during pregnancy and labor.

  • Get down on your hands and knees, arms shoulder-width apart and knees hip-width apart, keeping your arms straight but not locking the elbows.
  • As you breathe in, tighten your abdominal muscles and tuck your buttocks under and round your back.
  • Relax your back into a neutral position as you breathe out.
  • Repeat at your own pace, following the rhythm of your breath.

Squat

It may not be the most elegant position, but squatting is a time-honored way of preparing for and giving birth. This exercise strengthens your thighs and helps open your pelvis.

  • Stand facing the back of a chair with your feet slightly more than hip-width apart, toes pointed outward. Hold the back of the chair for support.
  • Contract your abdominal muscles, lift your chest, and relax your shoulders. Then lower your tailbone toward the floor as though you were sitting down on a chair. Find your balance — most of your weight should be toward your heels.
  • Take a deep breath in and then exhale, pushing into your legs to rise to a standing position.

    Tailor or Cobbler Pose

    This position can help open your pelvis and loosen your hip joints in preparation for birth. It can also improve your posture and ease tension in your lower back.

    • Sit up straight against a wall with the soles of your feet touching each other (sit on a folded towel if that’s more comfortable for you).
    • Gently press your knees down and away from each other, but don’t force them.
    • Stay in this position for as long as you’re comfortable.

      Remember to start slowly and work at your own level for each exercise.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

Yoga Love

Yoga, Meditatie & Helende Reis

The Yoga Diaries™

Sharing stories of healing & transformation through yoga...

The Mama Gut

a little yoga, a little coffee, a lot of mama-hood

theimaginationmuscle

Birthplace to all ideas:please, let me share a few of my own.

Live Blissful

delicious plant-based recipes

L-Jay Health

Nutrition and Fitness

omlinkblog

Yogini posts experiences from On and Off the Mat

Quiet Mystic

Any perception can connect us to reality, properly and fully. What we see doesn't have to be pretty, particularly; we can appreciate anything that exists. There is some principle of magic in everything, some living quality. Something living, something real, is taking place in everything. --Chögyam Trungpa Rinpoche

local2mobilemarketing

Helping brick and morter businesses get found on the Internet!

cyclingfurther

2 Belgians Cycling from Hungary to the chinese border across Central Asia!

Cheryl's Artescape

Meditative abstract art and creativity teacher

The Healing Yogini

I am a series of small victories and large defeats and I am as amazed as any other that I have gotten from there to here

Bliss yoga

Health & Yoga

Yoga & Joyful Living

{ tools to inspire and empower you to live, not just exist }

Bucket List Publications

Indulge- Travel, Adventure, & New Experiences

Fat Family Fitness

Getting us back in shape, day by day, week by week, blog post by blog post.

Health and Medical Information

This Blog Provides Complete Information about Healthy Lifestyle.

What Feeds Us

Creating a life that fills you up.

The WordPress.com Blog

The latest news on WordPress.com and the WordPress community.

%d bloggers like this: