Childbirth is a tough stage for women's bodies, so you should prepare well and get your body ready. Today, many fitness garage trainers offer some exercises that help make natural childbirth easier, and reduce the pain women feel during those times., besides making childbirth easier, they also reduce the side effects that can happen after delivery.
How does physical therapy help during pregnancy?
Physical therapy specialists don't just help in injury rehab or if a problem happens, but they can also help you avoid many future problems, like:
- Learn how to push during childbirth.
- It stretches pelvis muscles and helps soften tissues.
- Learn ways to relax.
- Prevent or treat urinary incontinence.
- Relieve back pain.
When should I see a physio during pregnancy?
Your body changes a lot during pregnancy but that doesn't mean you have to feel pain or discomfort for 40 weeks. After the first three months, you should start doing exercises to strengthen your pelvic area. This lowers the chance of urine leaks or the uterus sagging.
This is where physios help. They strengthen the muscles that need it and teach you how to adjust to changes in your body. They’ll also show you that your uterus is now your center of gravity. Before giving birth, you should learn and practice massaging the area between your vagina and rectum. This massage cuts the risk of tears during delivery.
You might think pushing during childbirth is easy, but most women do it wrong. That's why experts help you with how to push to make birth easier. The therapist will ask you some questions like:
- Do you know how to handle the postpartum stage?
- Do you do any pelvic or vaginal area exercises?
5 exercises before birth
Exercises before birth help your body recover faster. They also help a lot with losing birth weight. Whether you’re athletic or not, today we’ll learn about pre-birth exercises in the next few lines:
First exercise: Child’s pose
How to do the exercise
- Support yourself on your hands, feet, and knees.
- Lower your butt toward your feet.
- Keep your arms straight on the ground.
- Repeat this exercise as much as you can.
Exercise two: Deep squat
How to do the exercise
- Move your feet wider than shoulder width.
- Lower your hips as close to the ground as possible.
- Focus on going down slowly.
Exercise 3: Quadruped cat/cow
How to do the exercise
- Support your body with your hand, knee, and foot on the ground.
- Breathe out and breathe in slowly.
- Lift your belly muscles up as much as you can and keep your chin close to your chest.
Exercise 4: Push training
Holding your breath while pushing is a common mistake among women. It reduces blood flow to the heart. This exercise lowers the mother's blood pressure and reduces oxygen in her body. It also increases pressure on the baby's head. You should try labor positions in the last three weeks. But if you have vaginal bleeding or pelvic prolapse, avoid them.
Exercise 5: Vaginal massage
Massage softens the tissues. You can start after week 35 of pregnancy. Just 10 minutes a day or take a warm bath and press lightly on that area. Try to always breathe deeply and relax your muscles. Especially the pelvic muscles from time to time, You can massage that area by moving your thumb back and forth over it.
We have lots of articles about pregnancy,and you can share everything related to that time through Fitness Garage Group to benefit from the experiences of many women and also Fitness Garage trainers They can help you get through that period safely and comfortably.
