12/02/2025
EXERCISE FOR NORMAL DELIVEY
1. Walking
Benefits: A low-impact exercise that helps maintain cardiovascular fitness, promotes overall wellbeing, and can ease back pain.
How to Do It: Aim for 30 minutes of brisk walking most days of the week.
2. Pelvic Tilts
Benefits: Strengthens abdominal muscles and helps alleviate lower back pain.
How to Do It: On hands and knees, arch your back while inhaling, then round your back while exhaling. Repeat for 10-15 reps.
3. Butterfly Stretch
Benefits: Increases flexibility in the hips and groin area, which can be helpful during delivery.
How to Do It: Sit on the floor, bring the soles of your feet together, and gently press your knees down towards the floor. Hold for 20-30 seconds.
4. Cat-Cow Stretch
Benefits: Improves flexibility in the spine and reduces back pain.
How to Do It: On all fours, alternate between arching your back (cat) and lowering your stomach (cow) in sync with your breath. Repeat for 5-10 minutes.
5. Birthing Ball Exercises
Benefits: Helps with balance, can reduce back pain, and encourages proper positioning of the baby.
How to Do It: Sit on a birthing ball and gently bounce or roll your hips in a circular motion. You can also practice squatting while holding onto the ball for support.
Squats
Benefits: Strengthens the legs and opens the pelvis, which can ease the labor process.
How to Do It: Stand with feet shoulder-width apart, lower into a squat position while keeping your back straight, then return to standing. Do 10-15 reps.
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