Exercises that facilitate birth
Walking
Walking is a good exercise for the pregnant woman, especially in the final stage of pregnancy. It is useful in the joints. It provides a steady breathing rate that helps control weight gain. Walking also improves the relaxation of pelvic and hips muscles. It is recommended to exercise at moderate speed and slowly for 10 minutes daily. It is possible to increase this length gradually for about 20-30 minutes.
Squatting
The holder can exercise squatting, so that this exercise contributes to increase the opening of the pelvis, and gravity plays an important role in helping the child to settle in the pelvic area, and squatting helps to relax the hips and legs, and the possibility of exercise in the third stage of pregnancy, If you do not exercise from the beginning of pregnancy, be careful not to use the ball load, or stick to the wall during the exercise, because of the risk of falling and injury.
Birth Ball
The birth ball can be used in the last weeks of pregnancy, as this exercise encourages the stability of the child in the pelvic area, as well as it helps to relieve stress and increase the blood flow to the child, preferably this exercise in the last 4-6 weeks of pregnancy, In facilitating the process of childbirth, relieve pain.
Relax during labor
Relaxation is one of the best solutions to facilitate the process of delivery. It enhances the body’s work better. It helps the body to excrete oxytocin, which increases the strength, frequency, and length of the contractions that facilitate the birth process. The body also produces the hormone endorphins : Endorphins) which contributes to pain relief, a sense of calm, and organization of mother power.
Foods that facilitate birth
Pregnant women can eat many foods that are useful to them during labor. Carbohydrates are the most important foods that are recommended for digestion, as well as a source of energy. It also helps to facilitate contractions. Examples of foods that contain carbohydrates include:
- Cereals.
- the pasta.
- Yogurt.
- Biscuits.
- the soup.