Pelvic Floor Exercies

These exercise can help strengthen the muscles under the uterus, bladder, and bowel

Ask anything about pelvic floor exercies

Tips for doing Pelvic Floor Exercises

Doing pelvic floor exercises regularly will help prevent you accidentally leaking wee when you cough or strain, both during your pregnancy and after your baby is born. Your pelvic floor muscles surround and support all the organs in your pelvis - your womb, bowels, and bladder. How to find your pelvic floor muscles? You can find out where the pelvic floor muscles are and how you control them next time you go to the toilet. As you pee, try to stop the flow briefly. The muscles you use to do this are your pelvic floor muscles. Don’t do this more than once, though. It’s not good for your bladder to stop mid-week and doing it regularly may lead to a urinary tract infection (UTI). To get the most out of doing your pelvic floor exercise, keep these tips in mind: Don’t do Kegels while peeing, as this may prevent your bladder from fully emptying. Don't strain or hold your breath, and keep your abdominal, buttock, and thigh muscles relaxed. Don’t overdo it. After starting to do these exercises, it can be normal to feel some soreness around the pelvic area, but if you feel pain, stop and talk to your doctor. Doing these exercises regularly is important.  Some women find contracting the pelvic floor impossible to start with, or they find it tricky to locate the right muscles. Your healthcare provider may recommend biofeedback training, which helps check which muscles are being contracted, or electrical stimulation, which uses painless electric currents to contract the correct muscles. Pelvic floor exercises are your little secret, it can be great for your overall physical and mental health to do other forms of pregnancy exercise. Anything you do to keep moving and stay fit will help you prepare for motherhood. content source featured image source

Effective tips to prevent preterm labor

Along with the joy of pregnancy, a first-time mother also experiences anxiety and fear about labor and delivery. She wants her pregnancy to be smooth and uneventful. She is scared that something might go wrong during her pregnancy and her baby might be harmed. At times, a mother is unable to carry her baby for the entire nine months and has a delivery before the full term. A baby who gets delivered before the 37th week is termed as a preterm baby. A preterm baby may or may not be completely developed and are at a high risk of various diseases and infections. Although the causes of preterm labor are not exactly known, experts point to a number of factors can trigger preterm labor- Smoking, alcohol and drug use: Short interval between pregnancies Uterine and vaginal infections Pregnancy complications Structural anomalies of the uterus and/or cervix Gum infections Stress levels Occupational factors Carrying multiples Maternal age A previous preterm birth If you were preterm yourself Although, many of the above factors are beyond a mother’s control, there are still a few precautionary measures that can be taken to prevent preterm labor – Eat healthy – A healthy diet goes a long way in ensuring that you have a healthy baby. Consume foods rich in omega 3 fatty acids, calcium and vitamin C, in order to provide your growing baby all the essential nutrients and build his/her immune system. Avoid alcohol – Consuming alcohol during pregnancy has often been linked to preterm labor so quit drinking for the sake of your baby. Alcohol may also harm your baby’s growth adversely. Say no to smoking – Mothers who smoke during pregnancy are more likely to go into preterm labor and their babies are more likely to have low birth weight. Stop smoking immediately to ensure the well-being of your baby. Exercise and yoga – Staying active, exercising regularly and practicing prenatal yoga not only ensures a smooth delivery but also helps to improve the chances of carrying your baby full term. Take prenatal vitamins – Vitamin deficiency is one of the main factors responsible for preterm labor. Make sure that you take all your prenatal vitamins timely. Keep an eye on your weight – Maintain a healthy weight as prescribed by your doctor. Adding too many kilos can lead to gestational diabetes and this might lead to early labor. Being underweight may also be a cause of preterm labor. Stay hydrated – Drink enough water to keep your body hydrated, simple it helps to ensure a healthy pregnancy. Maintain adequate gap between two pregnancies- If you’re planning another baby, ensure that you conceive after a minimum of 18 months after your first baby is born. If the mother’s body is weak, the chances of a preterm labor are higher. Do not hold on to urine – Urinate whenever you have the urge to. Holding on to urine can not only lead to urinary tract infections but also put unnecessary pressure on the bladder and lead to preterm labor. Get adequate rest – Getting adequate rest is of utmost importance in ensuring that you have an uneventful pregnancy and are able to carry your baby to the full term. Maintain good oral health – This might sound surprizing but good oral health goes a long way in ensuring that you carry your baby to the full term. Keep flu at bay – Research has shown that women who catch a flu often are more likely to go into preterm labor. Make sure that you are vaccinated against the flu and are getting enough rest even if you get it. Featured Image Source

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7 Strategies to make labour easier

Labour is the hardest physical task that a woman experiences. Since a normal delivery takes less time to heal and doesn’t leave any visible scars on a woman’s body, most women aim to deliver vaginally. In order to do so, the mother needs to prepare her body accordingly. Although labour is a long and painful task, there are some things that you can definitely do to make it easier and smoother for you. 1. Do Squats Daily Squats is the most beneficial exercise for every woman looking forward to delivery close to their due date. Due to its role in facilitating smoother deliveries, squats are considered to be the best exercise for easy labour. The best way to do squats is using a medicine ball, keeping it between the lower back and the wall and rotating the toes and knees as wide apart as possible. It is recommended to do 15 squats daily in this position for expecting mothers to have a great delivery experience. 2. Practice Yoga After consulting your gynecologist, practice yoga during pregnancy regularly. Not only does it help to relax the body and make it flexible but also improves your breathing and prepares the body for labour. Various yoga asanas help to make the pelvic muscles more flexible to ease labour. It helps to get rid of stress and also provides relief from the aches and pains of pregnancy. Women who practice yoga during pregnancy suffer from fewer health problems. 3. Sleep Adequately and Regularly Among all the tips on how to make labour easier and faster, this is the easiest to follow and is the most effective. As discussed earlier, such a stressful and important event like labour requires calmness from the mother’s end. Only a well and adequately rested person can adapt to such a scenario seamlessly. An expecting mother should sleep at least seven hours or more every day for a faster and smoother labour experience. The sleeping experience should be enhanced with soft, skin-friendly pillows and recliner beds for the comfort of the mother and the child. 4. Massage Regular massage of the stomach along with perineal massage towards the end of the pregnancy helps to decrease discomfort and relax the muscles of the stomach and the vagina. Perineal massage helps to stretch the tissues of the vagina and this reduces the chances of vaginal tearing during birth. Massage also helps to increase the blood circulation in the perineal tissues and this in turn speeds up the process of healing after childbirth. Massaging of the thighs may also be done during labour to release tension between the contractions and to encourage the labour to progress. 5. Practice Breathing Techniques Labour is an extremely painful experience for any woman. Breathing helps the woman in labour to adapt to the pain better and also helps in relaxing her. Breathing also helps in setting rhythmic contractions and helping the woman to push better and more efficiently. Breathing also ensures that the body has enough oxygen and the mother does not pass out due to the astronomical labour pain and cramps due to her contractions. 6. Take a Childbirth Class Pregnancy is a mentally and physically taxing period for expecting parents where there is a lot of new things to be learnt and a lot of responsibilities to be understood as well as the do’s and don’ts of parenting. Hence, it is always good to be prepared for the moment of childbirth well in advance to make sure everything goes perfectly and according to plan. A childbirth class also relieves pressure that can be faced by dealing with the unknown and helps the partners be prepared for everything from the water-breaking to the cutting of the umbilical cord. A childbirth class can also be beneficial in providing easy labour tips to make the whole process simpler and faster. 7. Stay Upright during Labour Rather than lying down and trying to push, it is considered to be better to stay upright on the bed and push. This is because gravity plays to the advantage of the mother and child as the child’s head pressing against the cervix due to gravity helps it in dilating faster and more easily. A variety of positions can also be tried out, like kneeling, squatting and standing to see what gives the best results during labour. Movement of the body also helps widen the pelvis helping the baby’s head to pass through easily. Hope the above strategies help to make your labour shorter and easier!   Content Source Featured Image Source

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A Guide to Prenatal Exercises

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Do's and Dont's of Exercising During Pregnancy

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Simple Exercises to Do During Pregnancy for Normal Delivery

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Your Guide to Safe Exercise During Pregnancy

10 Effective Exercises for Easy Labor & Safe Delivery

Exercises during pregnancy are not only good to keep you and your baby healthy but also prepare the body for the labor. Regular exercises ready the muscles and ligaments in the pelvis to get through delivery with lesser effort. Here are 10 Exercises to Induce Labor Naturally: 1. Pelvic Tilts Pelvic tilts are great to strengthen the pelvic muscles and prep them for labor. It is one of the best exercises to help induce labor naturally and can be started early in pregnancy. Begin by lying down on your back with the knees bent and the feet on the floor. Flatten the back against the floor and slowly bend the pelvis up. Hold it in this position for about 10 seconds and slowly release. Exercise twice a day for 10 minutes for pelvic strength. 2. Squatting Squatting is one of the most natural movements of the body and among the safest exercises that can be done during pregnancy. It builds strength in various muscles in the thigh, lower back and the abdomen while opening up the pelvis. Squats can be performed throughout a healthy pregnancy and are even thought to help orient the baby into position for delivery. Stand with your feet slightly wider than your hips and the toes pointing forward. If you need support or stability, hold the back of a chair that is placed in front of you. While keeping your back straight, go down as though you’re about to sit on a chair. You can either do a full squat- go down all the way or a half squat where your lower lack doesn’t go below your knees. Hold this position for 5 or 10 seconds, take a deep breath and exhale as you rise back up. 3. Exercise ball  An exercise ball is a fun addition to your workout routine.  Sit in the centre of the ball with your feet flat on the ground, and the knees bent. Use your feet to roll back and forth or just bounce up and down gently on the exercise ball. Rolling on the ball and gentle bounce are some of the good exercises to induce labor at 38 weeks as the bouncing motion can help position the baby for a natural birth. 4. Pelvic floor Exercises Pelvic floor exercises activate the pelvic floor muscles that support pelvic organs such as the bladder, urethra, vagina, uterus, small intestines and rectum. Strengthening the pelvic floor muscles and gaining a good control over them can help during the pushing stage of labor. It is said that by voluntarily relaxing them you can ease the birthing process. Contract the pelvic floor muscles tighter for a count of five seconds, hold for five seconds and release for a count of five. Practice this 10 or 15 times a day. 5. Butterflies The butterflies are a simple exercise that open up your pelvis and build flexibility in the surrounding muscles along with strengthening the muscles of the back and thigh. Butterflies are easy and can be done from the moment you’re pregnant to the time you deliver. Sit on the floor and put the soles of your feet together. Pulse your legs up and down like the wings of a butterfly and feel the muscles in your thigh stretch. Maintain a pace and range of motion that feels comfortable to you.  6. Lunges Lunges are effective in warming up the hips and open them up to let the baby rotate and descent. They can be used to induce labor naturally. Stand with both the legs together and take one big step forward. Descend your lower back while pivoting on the front knee while you feel the muscles in your back and hind leg stretch. For added safety and balance push up against a wall while you do it. Alternate the legs and repeat the exercise. 7. Stair Climbing Climbing stairs requires you to use all the muscles of your lower back and legs. The stretching and movement of the hips help orient the baby’s head down towards the birth canal. Stair climbing is a wonderful way of inducing labor naturally as it prepares the body for the physical exertion of labor. It also presses on the cervix, prompting it to dilate and opens up the pelvic region. 8. Walking It shouldn’t come as a surprise that walking can have tons of benefits to your body during your pregnancy and this is low impact aerobic exercise is a perfect way to induce labor naturally  9. Back Stretches Back stretches are among the best exercise for labor pain reduction as they help relieve muscle tightness during labor. The following exercise stretches the muscles along the spine, shoulders and the back of your legs. It can also be tried whenever you feel a tension in the back. Facing a wall, bend forward pivoting at the hips, so your upper body makes a 90-degree angle with your legs. The back should be flat and the legs straight or slightly bent. Now place your hands on the wall at the shoulder level. Relax your head while you look down keeping it at the level of your arms. Push your hands into the wall as you lean back from the hips until you feel a stretch in the back and the muscles in the back of your legs. Hold for 10 seconds, relax and return the hips to a neutral position. 10. Leaning Leaning forward is the best way to counter all the time you spend leaning backward every day. Leaning forward is also essential to help flip the baby into an optimal position. You can lean on anything that’s comfortable such as counters, tables or an exercise ball. If you can still work, try and scrub the floor while on hands and knees to help add to all the leaning time you need. Regular exercises throughout pregnancy help prepare your body for a natural birth. They are also a wonderful way to induce labor naturally while keeping you warmed up for the stresses of childbirth. content source

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I have low laying plasenta...can I do exercise??...plz suggest me

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Hello can u plz tell me ki normal delivery k liye Kya kre ..Mera 17 week CHL Raha h aur nand me aur sas me challenge Kiya h ki muje normal nahi ho sakta me apni trf see best krna chahti hu normal ho jye aap btye plz Kya kre

7 important things to do in the second trimester of pregnancy

The second trimester is a special period for to-be-moms.  During this period, the morning sickness fades, baby’s kicks are felt, an adorable baby bump emerges and the aches and pains are mostly delayed until the third trimester.  The second trimester is for fun period for most pregnant women. Here are some of the essential things that you may do during this phase: Find a prenatal exercise class: If you haven't already, now is a good time to start a regular, pregnancy-friendly workout. Joining a class can help motivate you to stick with it. Some good options include water exercise, prenatal yoga or Pilates, a walking group, or a prenatal dance class. Learn about second-trimester prenatal visits and tests: During the second trimester, you'll typically see your caregiver once every four weeks unless you have a condition or complications that call for more frequent checkups. You'll have blood tests, such as the glucose screening test to check for gestational diabetes, and you'll be offered screening testsor amniocentesis to test for Down syndrome as well as other chromosomal abnormalities, genetic disorders, and neural tube defects. Chances are that you may see your baby in an ultrasound! Start shopping for maternity clothes: Most moms-to-be start looking pregnant between 12 and 18 weeks. Even if you're not visibly preggers yet, you may find you're more comfortable in maternity clothes. Keep in mind that you'll probably need different types of maternity clothes for different stages of your pregnancy, so it may make sense to buy just a few key pieces at a time and more as you need them. Decide whether to hire a professional labour coach: A trained labour coach assists you during labour and delivery. She provides you with continuous emotional support, as well as assistance with other non-medical aspects of your care. If you're interested in hiring a doula, it's a good idea to start your search in the second trimester. Plan some adult time: Even though your excitement over having a baby is rising, take a moment to enjoy this baby-free time. It's not that you won't be able to do these things after you have a baby in your life, it's just a little less complicated now, so take advantage. Start moisturising your belly: Slathering on the lotion may not prevent stretch marks, but it will reduce itchiness! Narrow your baby names list: By now you probably have a list of baby names you like. Try this exercise to narrow your list and get on the same page with your partner.    Content source Featured image source

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Top 8 Exercises During Pregnancy

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