During olden days, pregnant females use to perform a lot of physical tasks so that they can have an easy delivery but that is not the case today. Today, most of the women are working but you need to understand the fact that working in offices doesn’t include physical movement. If you are increasing the flexibility of your body then you can be rest assured that you going to have a normal delivery. The exercises that you practice during pregnancy should be different than that of the exercises that you practice regularly.
Few Of The Exercises That Would Help You In Normal Delivery As Discussed Below.
This exercise is for increasing the flexibility and hence, you will not face much pain in the labor room. Stretch your legs up to 45 degrees and bend your torso slowly. You will not be able to bear with the excess weight on the knees and hence, you can hold the back of the chair. You can lower your torso to the extent possible. Don’t stress yourself too much as you may feel tired. Once this is done, put your legs together and breathe for few seconds before you repeat this again. Repeat this exercise at least 5 times. With practice, you can increase the number of times.
Side-lying Inner And Outer Thigh
Lay down on the floor on the right side of the body. Use your right forearm to support your head. Place a pillow below your waist for support. You can place the left hand below the pillow, on the floor. This will ensure that your body is well supported and balanced. Now slowly move your left leg in the air. You can wide open your legs up to 45 degrees and then slowly, move back to the normal position. Now slowly shift to the other side and repeat the same steps. You can repeat this exercise five times, for each side.
This is one of the most complicated exercises to practice during pregnancy. It is better that you take someone’s help at least during the initial days so that the risk is reduced to minimal. Lie sideways on the floor and then slowly rotate in the downward direction. While rotating, ensure that you lift your body from the floor with the help of your palms and foot. You need to be extra careful while doing this so that your belly is safe. Slowly, balance your body on the wrist. Your back should be straight and stiff so that your belly is balanced completely. Don’t let your belly sag. To start with, just repeat this exercise twice. Initially, you may notice pain in your arms but that is not harmful and the pain will vanish with regular practice.
Curl And Lift
Sit on a sturdy chair. Don’t be too comfortable; just sit on the edge of the chair. Place your feet firmly on the floor. Lift weight of eight to ten pounds in each hand and ensure that your hands are placed at 90 degrees. Slowly move your hands towards your shoulder and then again to 90 degrees. You can initially start with five pounds of weight lifting and then you can increase the weight up to eight pounds. Excess weight is not good and hence, don’t increase the weight much.
One Arm Row
Place your right knee on a sturdy chair and bend slowly. Place your right palm on the chair so that complete support can be provided to your body. Keep your face straight. Lift five to eight pounds of weight with your left hand. Place your left hand in ninety degrees. Slowly move your hands, with weight, towards your shoulder and then away from your shoulder. Start with five pounds of weight and then you can increase this to eight pounds. Ensure that the weight is not increased further. You can repeat this exercise on your right side as well. At a single stretch you can do up to ten lifts on one side and then you will have to change sides. You can repeat this exercise up to five times on one side.
Walking is one of the exercises that every pregnant lady should practice. One of the simple basics that you need to follow while walking is having proper shoes so that your feet aren’t strained. Walk fast and move your hands along with your legs. At the same time, breathe in and breathe out. This will help you to improve your unborn baby’s health.
Most of the healthcare professionals recommend swimming as an exercise for pregnant female. When you swim, most of the muscles in your legs and hands are in motion and hence, this will help you to stay fit. This exercise will also make you feel weightless in spite of the extra weight that you would have gained.