Do 4 Exercises for a Smoother Delivery

<b>Lakukan 4 Latihan Biar Persalinan Lebih lancar</b>

parenting

Do 4 Exercises for a Smoother Delivery

"Not only sports, giving birth also requires warming up, you know!"

Dream - For expectant mothers, childbirth is something eagerly awaited. Soon, they will meet their precious baby who has been in the womb for 9 months. It is important to make a series of preparations.

However, behind the feeling of happiness anticipating the arrival of the little angel, it is not uncommon for concerns about the shadow of the complicated childbirth process to haunt mothers.

This anxiety can be overcome, one of them by preparing yourself physically. For that, there are 4 exercises that moms can do, so that they are more prepared to face the childbirth process. What are they?

1. Butterfly Stretch

First, do the butterfly stretch or butterfly stretch. This exercise has many benefits for pregnant women, such as strengthening the muscles of the body, improving posture, maintaining flexibility of the pelvic joints, increasing blood flow to the legs, and facilitating childbirth.

Doing it is quite easy. Sit on the floor with an upright position and bend your knees until both soles of your feet are touching each other, then slowly press both knees towards the floor using your hands. Hold that position for 10-15 seconds and repeat it five or ten times.

2. Kegel exercises.

What is kegel exercise? So, this is an exercise that can help strengthen the pelvic muscles that support organs such as the bladder, intestines, and uterus. With kegel exercises, you can prevent hemorrhoids and urinary leakage caused by pregnancy.

There are two ways to do Kegel exercises. To perform low-speed Kegels, contract the pelvic floor muscles and hold for three to 10 seconds. Then relax and repeat up to 10 times. Meanwhile, to perform high-speed Kegels, quickly contract and relax the pelvic floor muscles 25-50 times. Then relax for five seconds and repeat the same process up to four times.

3. Pelvic tilt

Pelvic tilt or tilting the pelvis is an exercise that functions to strengthen the abdominal muscles, alleviate back pain during pregnancy and childbirth, as well as facilitate childbirth. So, how do you do it?

Mother just needs to lie down comfortably, place both hands on the sides of the body, and bend the knees to 90\u00b0. Keep the head aligned with the back, yes. After that, push the buttocks upwards until the body is curved and hold for a few seconds. Then repeat this exercise three to five times.

4. Squatting

It is no longer a secret, squatting or what we are more familiar with as "jongkok" has so many benefits for the childbirth process. Squatting greatly facilitates the childbirth process as it can open up the baby's way out by a quarter to half an inch.

To do this, you can stand with your back against the wall, position your feet shoulder-width apart about six inches away from the wall, and place your hands by your sides. Then, slowly lower your body by bending your knees until you are in a squat position with your back still straight and your thighs parallel to the floor. Hold this position for five to 10 seconds, slowly slide back up to a standing position. Repeat five to 10 times. How about it, Dream friends? Want to try this exercise at home? Report by Marha Adani Putri / Source: Parents

fresh

Turns out, this is the cause of headaches after crying

Headaches after crying are common and can be overcome with some simple ways.