“Being able to give birth normally is the hope of most pregnant women. This can be realized if the mother has excellent health conditions during pregnancy. Mothers can also make efforts with sports, such as brisk walking, swimming, yoga, and aerobics.”
Every pregnant woman wants a normal delivery. However, there are a number of health conditions that do not allow women to have a normal delivery. Therefore, usually, when pregnant women enter the third trimester, doctors will usually advise mothers to be more sensitive to signs of birth.
So, so that normal delivery can be easier to deal with, here are 4 exercises that mothers can do to facilitate normal delivery.
1. Fast Walk
You can practice this one sports movement anywhere and anytime. Pregnant women who have not gotten used to sports can start with this one activity. Brisk walking will have a good effect on knee and ankle flexibility. For pregnant women, choose a smooth road surface, and avoid potholes, rocks, or other obstacles. Don’t forget to use supportive footwear, okay?
Related: Recognize the Causes and Ways of Overcoming Navel Pain in Pregnant Women
This water sport is good for all people, including pregnant women. By swimming, pregnant women can move freely without pressing their joints. That way, pregnant women can keep moving without feeling sore all over their bodies. Don’t forget to pay attention to your balance when entering the water, so you don’t slip. Do not make movements, such as jumping and diving, because both will harm the fetus in the womb.
Surely the mother already knows that yoga is good to do during pregnancy because it can strengthen muscles, stimulate blood circulation, and increase body relaxation. These things can stabilize blood pressure during pregnancy. The techniques in yoga that are applied can also help mothers stay calm and focused during labor.
However, the mother must also pay attention to the movements during yoga, so as not to harm the fetus. Avoid yoga with supine movements, because the weight of the fetus and uterus will put pressure on the major veins and arteries. This can cause decreased blood flow to the heart.
Related: Pregnancy Challenges – Second Trimester
Aerobic exercise performed during pregnancy has various benefits for pregnant women, including:
- Helps maintain body balance.
- Helps maintain the strength of the pelvic floor muscles.
- Helps relax stiff joints.
In addition to some of these sports, to prepare for a normal delivery for the little one, the mother can practice squatting movements for 10-30 seconds. This one movement will help open the pelvis wider for the baby to escape. In addition, the mother can tilt the pelvis and then hold it for 10–30 seconds to strengthen the abdominal muscles and help reduce back pain.
Pregnant women are okay to do a series of sports to help the normal delivery process. However, immediately see a doctor at the nearest hospital if you experience a series of the following symptoms while exercising:
- Experiencing shortness of breath for no reason.
- Have chest pain.
- Experiencing dizziness, headaches, and even fainting.
- Experiencing muscle weakness accompanied by swelling and redness of the affected area.
- Sudden swelling of the face, ankles, and wrists.
- Have vaginal bleeding.
If these symptoms have been experienced, the pregnant woman has entered a dangerous condition. Moreover, if exercise makes fetal movement decrease. In serious conditions, the mother must immediately see a doctor to avoid things that are harmful to the mother and fetus.