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Before Baby Series
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A few, simple exercises will deliver results
You’ve made it through morning sickness and heartburn, swollen ankles and backaches, frequency of urination and restless nights to the final weeks of pregnancy. Now that you can see the light at the end of the nursery, it’s time to start preparing your body for the miraculous, arduous task of childbirth. They don’t call it labor for nothing. Bringing a child into the world is a physically demanding job, just as hard on your body whether you numb the effects with narcotics or choose to tough it out. Even if you’ve opted out of a drug-free delivery, you can still employ safe and natural ways to help ease the trauma of childbirth. Weeks before your due date, performing simple stretching and strengthening exercises can shorten the length of labor, facilitate the baby’s journey through the birth canal and reduce the amount of time you’ll spend in the pushing phase of delivery, helping to lessen the chance of tearing or the need for an episiotomy. (Can you say, “OUCH!?”) The Kegel exercises your doctor may have suggested to help control urine leaks during pregnancy are also effective in preparing your muscles for labor and delivery, suggests the March of Dimes. You don’t need a gym membership to get in your Kegel exercises since they can be performed anytime, anywhere. Just squeeze the muscles you use to stem the flow of urine and hold for 10 seconds. Do 10-20 reps a few times a day and your postpartum body will thank you later. If you’re tempted to slouch on the couch through your third trimester, you’re not alone, but you’re also not doing yourself any favors. Maintain your endurance by walking, swimming or enjoying a pre-natal yoga class – just be sure to listen to your body and take a timeout if you feel fatigued or short of breath. Strengthen your legs and the muscles of your pelvic floor by doing squats during the commercial breaks of “Desperate Housewives.” For a simple stretching exercise, sit in the tailor position with your heels together (support your back with cushions or the wall, if you feel strained). The baby will be fully supported as you stretch the groin and hip muscles, and increase blood flow to your pelvis. |
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