Squat Exercises to Prepare the Labor
At first, try squat exercise to ease aches and help labor. By trying to do squat, you are allowed to prepare your body for giving birth. It will help in opening the pelvis as well as strengthen your thigh. In order to do this exercise properly, you can follow the steps. Prepare a strong chair to be used as your supporting item and stand facing back part of chair.
Open your feet around hip width apart. Make sure that the toes are pointed outward and hold the chair. Now, you should contract the abdominal muscles. After that, lift the chest and relax the shoulders area. When you are ready, lower the tailbone toward floor like you were putting your body to sit down on chair. The important thing in squat exercise is finding the balance meaning that your weight must be mostly toward the heels. Hold such position comfortably. Then inhale deeply and exhale. Push your legs to get back on standing position.
Try Back Stretch Exercises to Relieve Back Tension
Next exercise to ease aches and help labor is back stretch exercise. This kind of exercise can help you to stretch your muscles along shoulder, spine, and the area of the back legs. As the result, it will help relieving back tension as well as muscle tightness occurred during labor. You should try the stretching whenever you feel back tension. You need to face a wall to do the exercise. First, bend your hips forward until upper body and legs form ninety degree angle. Make sure that your back is in the flat position as well as your legs are straight. If you cannot make your legs straight, make it slightly bent would be fine.
Next step is placing hands as high as your shoulder against the wall. Relax your head while doing this exercise to ease aches and help labor later. Your head needs to face down and look at the floor. Now, press the hands into wall while you are leaning backward until you feel the stretch around your back legs and your back area. Hold it for about ten seconds and relax. Then return to the previous position like before bending forward your hips. This stretch can be repeated for three times.
Pelvic Tilt and Kegel Exercises to Support Pelvic Organ
In order to support pelvic organ, you can try pelvic tilt and Kegel exercise to ease aches and help labor as well. Pelvic tilt exercise is also known as angry cat. There are some variations of this pelvic tilt exercise. The advantages from doing pelvic tilt you will get is that it will strengthen abdominal muscles as well as eases any back pain on pregnant women and during labor. First, get down your body on knees and hands. The arms should be shoulder width apart and knees should be hip width apart. Do not lock the elbows area and still keep arms to be straight. You should tighten abdominal muscles when you are breathing in. Tuck buttocks under then round the back as well.
When you are breathing out, you should make your back relaxed into neutral position. It would be better for you to repeat and follow your breath rhythm while doing it. When you are arching your back slowly and tuck the pelvis under, you need to count from one to five. You also should count when you are about returning to neutral position slowly. The exercise to ease aches and help labor can be done repeatedly up to five times.
The last exercise to ease aches and help labor discussed in this section would be Kegel exercise. It will work better to support pelvic organs including urethra, uterus, small intestine, and so on. If you strengthen pelvic floor muscles properly, you will be able to provide excellent support to these organs. Later, it will help preventing or treating urinary stress incontinence as well. It will even help you in pushing stage during labor. You should find and locate pelvic floor muscles first to do this exercise. Basically, this muscle is able to interrupt urine flow. So, tighten your muscle and feel it to know its location.
You can practice it for a few times when urinating in order to activate the muscle comfortably. Try long and slow contraction twice in a day. You can increase the strength for five seconds, hold it for five seconds, and relax slowly for five second count as well. The area of buttock, thigh, and hips must not move when doing the exercise to ease aches and help labor.