4 Exercises To Ease Pain During Labor!

No one can consistently predict how your labor will progress. Here are few exercises that you can practice to help with the labor pains associated with the upcoming childbirth process.

1. Kegel exercises

These exercises are the small internal contractions of the pelvic floor muscles that help to support your uterus, bladder, rectum and urethra.

Strengthening of the pelvic floor muscles help to improve the circulation to the vaginal and rectal area thus assisting to control the hemorrhoids and helping to heal after a tear or episiotomy within short period of time.

You can do kegel exercises anywhere such as when you are at the computer, while watching TV, and even when you are in a queue at the supermarket. Here is how to do the exercise:

• Squeeze the muscles around the vaginal area like interrupting the urine flow when you are going to the washroom.
• Hold the position for two seconds and then release. Do 10 repetitions. Practice 3-4 sets for three times a day.

2. Squats

For most of the pregnant women, squats are not the most graceful exercise.

But, doing squats is a traditional method of getting ready for giving birth. Squats help in strengthening the thighs and in opening the pelvis.

Here is how to do the exercise:

• Position yourself opposite to the back of the chair. Keep your feet a little more than hip-width distant and keep the toes facing outwards. For better support, you can hold the chair.
• Then contract the abdominal muscles and at the same time raise your chest and rest your shoulders.
  Next, bend your tailbone near the floor. Get proper balance and the majority of your weight must be towards the heels.
• Obtain a deep breath and then breathe out while moving your legs forward to rise in the direction of standing position.

3. Pelvic tilt

Pelvic tilt can be done on all fours. This exercise strengthens the abdominal muscles and relieves from back pain during pregnancy period and in labor.

Here is how to do the exercise:

• Lie down on your back in bending knee position. Keep your arms straight and at shoulder width apart and lower legs at hip-width apart.
• Squeeze the abdominal muscles while you breathe in and push the buttocks beneath and around your back.
• Completely relax the back while you exhale.
• Repeat the exercise for 3-4 times while following the rhythm of your breath.

4. Cobbler pose

This pose helps in opening your pelvis and loosening the hip joints to prepare for the birthing process.

Improving the posture and lessening the lower back tension can also be possible with this pose.

Here is how to do the exercise:

• Sit by placing your back against a wall for proper support. Keep the soles of your feet in such a way that they touch each other.
• Then slowly push your lap down and away from each other. Remember that don’t force the knees to get the position done.
• Hold the position until you feel comfortable within it.

Slow start and working at your own levels is very important while working with these exercises.