11 September, 2020

Exercises in preparation for Delivery for 7-9 months pregnant

Pregnancy is bliss to embrace. But, delivering a baby is the most challenging thing to contain. The natural vaginal birth requires a lot of strength and endurance for labour pains. The process is tedious and extremely painful. But, it is all worth to welcome your little one. However, you can make this process little easy and smooth by preparing your body.

Labour pain is caused due to the contractions of uterus muscles, pressure on cervix, bladder, stretching of the birth canal, and abdominal, back, and groin. It can be compared to your regular menstrual cramps with an intensity of 100X times. Enduring this pain requires a lot of mental and physical strength.

Few exercises during the third trimester will significantly help your body to strengthen the pelvic muscles. Firstly, it is entirely safe to exercise during the third trimester of pregnancy, but it is essential to pick the suitable exercises and check the high standards of care.

Check these simple exercises to prepare yourself for delivery during the third trimester!

  1. Kegel exercise 

    Kegel exercise will top the list among all. They do induce not only the pregnancy but also strengthens the pelvic muscles. Kegels keep the vaginal muscles firm. This compactness will help you manage fatigue, incontinence, and infections of the urinary system. The strength of pelvic muscles will help you muster the power to push the baby out.

    Kegels are quite simple to perform. It involves tightening and releasing of the muscles surrounding the pelvis for ten to twenty seconds at a time. You can do this exercise at least ten to twenty times a day with regular rest.

  2. Pilates 

    Pilates are consistent exercises required throughout the pregnancy period from the starting of the first month. They significantly improve core strength and elasticity. The abdominal muscles weaken with the growing baby inside. This weakening can lead to high back and ribs pain. Thus, pilates can help you soothe with these side pains during pregnancy.

    Pilates is usually performed by stretching hands and knees. As they do not include the movements or pressure on the abdomen, they are entirely safe. However, incorrect positioning might affect the fetus and requires proper trainer guidance.

  3. Squats 

    Squatting is renowned for its effect on reducing labour time. This exercise is a lower body workout that significantly makes the pelvic gap wider. It also allows the smooth movement of muscles allowing the baby to emerge without much effort.

    Performing squats requires minimal equipment or no equipment. You need to stand with the shoulder-width distance between legs and lower yourself to the ground until your sides are parallel to knees. Repeat this about twenty times per day.

  4. Lunges

    Lunges are also one of the lower body workouts that focus on the movements of the hips. Lunges give the foetus adequate space to turn around while descending. They are simple to perform with no equipment being required.

    Stand straight and take a long step forward with either of your legs. Stretch it long enough till the forwarded leg is bent near the knee and the back leg is stretched on the toes. Take the support of a family member, trainer or a wall to maintain the position and balance. You can repeat these for ten times for each of the leg being forwarded.

  5. Cardiovascular exercises 

    Cardio and aerobic exercises are simple solutions to keep your body fit and well during pregnancy. These exercises greatly boost the intake of oxygen and help you supply the right amounts to your baby. These workouts include walking, jogging, swimming, aqua Zumba, treadmill workouts and bicycling.

    You can check the safe cardio exercises suitable for the third trimester of pregnancy here.

    While pregnancy is a mesmerising time, you can get easily wary away during the ninth month. Keeping up the changes and body weight seems varying. Preparing for labour during this period is vital to draw your body up for the final phase of delivery. Follow these effortless and easy exercises during pregnancy period and prepare yourself for the safe vaginal birth.

*Information shared here is for general purpose. Please take doctors’ advice before making any decision.


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30 January, 2018

Ways in which Dads-to-be can help out in Delivery Room

In the delivery room, it is up to the mother to do all the pushing. However, dad can play a major role in the birthing process too. Labor can be overwhelming for first-time mothers. If your partner is able to have a normal, vaginal delivery, you can ask the doctor about being present in the delivery room during birthing process. As a dad, your support and encouragement can go a long way in comforting the mother. Here are some ways in which dads-to-be can help out in the delivery room: Provide Distractions Labor has the tendency to be long and tedious. You may be spending hours doing nothing but waiting for your baby to arrive. You can take your wife’s mind off her discomfort by keeping her distracted. Music, conversations or even card games are a great way to keep her mind occupied. Speak out on her Behalf To do this, it is important you discuss her birth plan in advance. Understand how she feels about episiotomies or what her expectations of the doctor are. Don’t wait until your partner begins having her contractions to find out what kind of assistance she needs from you. Knowing her birth plan in advance makes it easier for you to articulate her needs when she is in pain,
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02 February, 2018

Reasons for periods to be late if Pregnancy test is Negative

More often than not, a missed period is an indicator of a woman’s pregnancy. However, that isn’t always correct. A woman may have a delayed or missed period but still, have a negative pregnancy test. There may be several reasons for that happening. Here are some of them: Low Hormone Levels During early pregnancy, the levels of the pregnancy hormone human chorionic gonadotropin (HCG) aren’t high enough for a home pregnancy test to detect. So if you’re trying to get pregnant, your negative test result on a home kit may not be correct and you might be pregnant. A woman’s cycle may keep varying and if she conceives later in the cycle, the hormone levels may be low at the time of her missed period. To rule out any complications, be sure to talk to your doctor if you miss your periods and continue to do so. Ectopic Pregnancy Although rare, an ectopic pregnancy can show up as negative on a home pregnancy test. Only about 3 percent or fewer cases of negative tests point towards an ectopic pregnancy. If you have these symptoms along with a negative result, see your doctor immediately: Severe pain in lower abdomen or on one side Dizziness or lightheadedness Bleeding or spotting Nausea and vomiting
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10 February, 2018

5 Home remedies for Gas during Pregnancy

Experiencing gas is common during pregnancy. The female body goes through several changes during pregnancy and gas is a result of certain normal body functions. The hormone progesterone, which is responsible for supporting your pregnancy, is also the reason behind that gassy feeling. It relaxes the muscles in your intestine and slows down the digestion process. This allows gas build up and causes bloating, burping, and flatulence. Certain foods and even your prenatal vitamins can cause you to feel gassy. The good news is, there are several things you can try at home to ease gas during pregnancy. Here are some of them: Drink Lots of Fluids Make sure you drink a lot of water every day to avoid gas during pregnancy. Aim for 10-12 glasses per day. You can also include other fluids such as juices. However, if you’re suffering from irritable bowel syndrome (IBS), make sure the juice you drink is low in gas and bloating-promoting sugars. Move Around In order to find relief from gas during pregnancy, make physical activity and exercise a part of your daily routine. Walk or exercise every day for at least 30 minutes. Not only does it help keep you physically and emotionally fit, it can also help prevent constipation and speed up digestion. Remember to talk
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