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The best pregnancy exercise for normal delivery need to be implemented in the regular routine. Some of the most effective normal delivery exercise include walking, swimming, yoga sessions, pelvic tilt, pelvic stretches, and kegel exercises. You need to make sure that you consult your doctor.
Let’s Discuss in More Details About Exercise During Pregnancy For Normal Delivery:
- Yoga Sessions
- Kegel Exercise
- Pelvic Tilt
- Cobbler Pose
- Pelvic Stretches
- Benefits of These Exercises During Pregnancy?
Pregnancy is a sensitive period when a woman needs maximum care and attention. Every woman wants and aims for painless delivery of the baby. If you are going to deliver a baby for the first time, then you need to understand that there are various aspects, which revolves around a successful and painless delivery. It takes around nine months of daily efforts and following a daily routine to ensure natural childbirth. You need to create a proper environment for yourself and your baby so that both of you can have pleasant surroundings throughout the pregnancy period. So, here are some of the best exercises, which a pregnant lady needs to perform daily to ensure that the baby is born healthy and she does not feel excessive pain during delivery. These exercises really help in painless pregnancy delivery. Follow the below mentioned exercises during the entire nine months tenure to have a healthy and safe delivery of your baby. (1)
Since ancient times, walking is one of the most effective exercises for keeping body and mind fit and fine. Do you know that Japanese individuals keep themselves fit and young just with the help of walking? Yes, it is the truth. Walking is one of the most recommended ways to maintain optimum health at the time of pregnancy. This also has a positive impact on the body of the pregnant women in the form of improved flexibility and strength of the muscles. (2)
Aqua exercises keep the body calm as well as ensure that the temperature of the body is maintained in an appreciating manner. But you need to make sure that you avoid hot water baths as well as adding bath salts in your bathtub. Swimming helps in improving the strength of the muscles around the thighs and ensures that you stay fit during the months of pregnancy. (3)
Yoga is an ancient type of exercise, which forms a base for the good health of the mother and baby. There are immense benefits of performing yoga on a regular basis. You can join a group of pregnant mothers performing yoga or join a yoga class throughout the pregnancy. Here are some of the yoga poses that are highly recommended at the time of pregnancy. (4)
- Konkasana (Angle Pose)
- Vakrasna (Twisted Pose)
- Bhadrasana (Butterfly Pose)
- Parvatasana (Mountain Pose)
- Yastikasana (Stick Pose)
- Hasta Pangustasana (Extended hand to big toe pose)
- Utkatasana (Chair Pose)
This type of exercise comes at the top of the list of the best exercises for pregnancy to ensure a normal delivery. Kegel exercise is basically an exercise that is used for strengthening the pelvic floor. The main focus of this exercise during pregnancy is to improve the functioning and flexibility of the muscles around the vagina and the midsection of the body including thighs. You can perform this exercise once a day for around 15 minutes. You just need to keep a check on the holding and releasing time of the pelvic floor muscles. (5)
The pelvic tilt also known as angry cat exercise is an effective way of improving the functioning of the muscles around the midsection of the body in a pregnant woman. It mainly provides increased strength to the lower back muscles of pregnant women. This builds a firm base for the normal delivery procedure. You can ensure that while performing this exercise your hands and feet are supported properly on the ground. You need to do it carefully to prevent any sudden fall of the body on the floor. (6)
Yes. You heard that right! Did you have full strength exercise regimes at the gym before getting pregnant? Then, you will love doing the exercise of squats during your pregnancy period. You can create a routine and perform squats in sets to strengthen your lower body. Make sure that you take support from a holder while performing squats on a regular basis. (7)
Cobbler Pose is one of the most fruitful exercises for preparing a pregnant woman for final times to come. You need to perform this pose with care. The pelvic area and the surrounding parts are also improved for a lesser painful normal delivery. It improves the flexibility of the surrounding muscles too. Cobbler pose will ensure that you increase your endurance power for the successful birth of the baby via normal delivery. (8)
If you are looking forward to improving your chances of normal delivery, then pelvic stretches can be a good choice. You can ask your gynecologist to guide you with the correct steps of this exercise. The basic stretching involves lying down on the floor straight with the legs wide open. A pillow is kept below the lower back. The body is then moved in forwarding and backward direction. This is done for a time period of 10-20 minutes. (9)
So, now you know regarding the best and highly recommended exercises during the tenure of pregnancy. You can perform the exercises mentioned above to reap the following benefits of the exercises at the time of the delivery (10):
- Gestational diabetes commonly occurs in women during the tenure of pregnancy. If you perform the exercises on a regular basis, then you don’t have to worry about developing gestational diabetes during pregnancy.
- It also helps in preventing excessive pain and discomfort during pregnancy as well as at the time of the birth of the baby.
- Constipation is quite a concern in pregnant women. Performing a set of exercises on a regular basis will help you ensure that you do not suffer from constipation and your digestive system functions at an optimum level.
- One of the best benefits of performing the above-mentioned exercises daily will help you to lose the extra weight gained during pregnancy in a much easier manner. So, do you worry regarding losing weight after pregnancy? Then, you need to make a routine as well as ensure that you follow it on a daily basis.
Thus, performing the above-mentioned exercises will successfully help you in having a peaceful normal vaginal delivery. You just need to make exercising during pregnancy a priority in your routine. This will help you to ensure that the health of your baby is up to the mark during the pregnancy as well as after birth. You can pick up different exercises to provide good challenges to your body and reap the best benefits of the respective exercises.
If you are looking for the best pregnancy packages in your city, then explore OVO fertility pregnancy packages. And also, try to avoid the stress during pregnancy because stress can have a negative impact on pregnancy resulting in preterm labor and other complications.
SOURCES AND REFERENCES:
- ^ Exercise After Pregnancy: How to Get Started | Mayo Clinic Mayoclinic.org, 08 August 2019
- ^ Walking for Good Health | Better Health Channel Betterhealth.vic.gov.au, 08 August 2019
- ^ Swimming in Pregnancy | Tommys Tommys.org, 08 August 2019
- ^ Yoga in pregnancy | Tommys Tommys.org, 08 August 2019
- ^ Exercises During Pregnancy: Stretching, Kegel, and Tailor Exercises | WebMD Webmd.com, 08 August 2019
- ^ Pelvic Floor and Stomach Exercises in Pregnancy | NCT Nct.org.uk, 08 August 2019
- ^ Squats During Pregnancy: How to Perform Safely | Healthline Healthline.com, 08 August 2019
- ^ Pregnancy Yoga Exercises for The Last Trimester | Lifehack Lifehack.org, 08 August 2019
- ^ Pregnancy Stretches: For Back, Hips, and Legs | Healthline Healthline.com, 08 August 2019
- ^ Exercise During Pregnancy: Safety, Benefits & Guidelines Americanpregnancy.org, 08 August 2019
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