Pregnancy: four useful exercises to prepare for childbirth

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Catherine Le Nevez
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Exercises to prepare for childbirth

In addition to the alignment of the back during pregnancy, very important are the 4 main positions, butterfly, all fours, frog and squatting, which can be used as a basis for many other exercises or during labor and birth of the baby, as long as there is no strain and the back is well aligned. It is always important to do them without forcing your limits and keeping your back aligned.





Read also: Perineal gymnastics before and after childbirth

Butterfly Exercise

La farfalla is good for the whole pelvic area, including the genital organs; improves joint mobility, increases the diameter of the birth canal and promotes circulation throughout the pelvic region. Relax the pelvic floor muscles and help feel how the body opens to deliver the baby.



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Exercises to prepare for childbirth | PHOTO

Exercises to prepare for childbirth | Useful exercises to do during pregnancy to prepare for childbirth and relax



Exercise: Position on All Fours

La position on all fours allows you to lighten the pressure on the pelvis, unloading it on the hands and forearms, allows you to move the pelvis with great ease and, as with the position of the frog, the position leads to a temporary lightening the weight of the belly on the back.
In addition to dissolving the neck and shoulders, this position stretches and relaxes the hamstrings of the legs.

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Exercises to prepare for childbirth | PHOTO

Exercises to prepare for childbirth | Useful exercises to do during pregnancy to prepare for childbirth and relax

Exercise: Breaststroke Position

La rana it is one of the most pleasant and healthy positions that can be taken during pregnancy.

It increases the mobility of the pelvic joints, promotes the natural dilation of the pelvic canal while releasing the tension and stiffness of the pelvic and groin joints. The musculature of the sacral region and the pelvic floor relax, stretching the spine while the weight of the baby and the uterus move forward. When the child becomes heavier, this position is relaxing because it allows temporary rest to the lower back, which normally has to bear the most weight.

  • To get into position, start by kneeling, spread your knees wide apart to where you are comfortable, make sure that the toes of your feet touch each other, rest the buttocks on the feet.
  • You can use blankets or pillows to be more comfortable, you can also put a pillow between your feet and lower back if you can't put it down.
  • You can stand with your back straight or a little crouched against cushions, a chair, a gymnastic ball.
  • By repeating the position, improving the movement of the pelvis, you can also get very close to the floor with your face.
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Exercises to prepare for childbirth | PHOTO

Exercises to prepare for childbirth | Useful exercises to do during pregnancy to prepare for childbirth and relax

Exercise: Squatting Position

La crouched position it is a natural position for childbirth, opens the pelvis to the maximum and creates a perfect angle, with respect to the force of gravity, for the baby's progression. Squatting regularly during pregnancy helps to increase the mobility of the pelvis and hip joints and to bring the baby into a correct postural relationship with the spine. If you have not done this pose for a long time it can be difficult. You can use a stool to sit on or a support to put under your heels or you can help yourself by leaning your back against a wall to find stability until it is easy to be without supports. This position is not recommended after the XNUMXth week if the baby is in position podium.

4 PHOTOS

Exercises to prepare for childbirth | PHOTO

Exercises to prepare for childbirth | Useful exercises to do during pregnancy to prepare for childbirth and relax

Fonte Credits: Piera Maghella, Movement in pregnancy
Janet Balaskas, Practical Handbook of Yoga for Childbirth

Photo Credits: Shutterstock

 

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