5 Sports To Facilitate Delivery For Bumil Trimester Akhir

Sports to facilitate delivery (Freepik)

YOGYAKARTA - Pregnant women need to adopt a healthy lifestyle for their health and pregnancy until the delivery period. One of them is by undergoing proper or regular exercise. So what is the sport to facilitate delivery that can be done by the earth?

Not a few pregnant women are reluctant to exercise because they are worried that they will endanger themselves and the fetus in the stomach. Especially when entering the final trimester or approaching the delivery period, pregnantul's stomach will get bigger so that they are lazy to move. Even though pregnant women are still advised to move and exercise a lot to facilitate childbirth.

The reason pregnant women must continue to exercise is to prepare physically and mentally for the delivery process. The smooth and normal delivery process is also influenced by the fitness of pregnant women. No need to do a heavy movement, pregnant women can undergo light exercise at home.

The following are sports recommendations to facilitate childbirth that are easy for pregnant women to do:

One of the sports suggested for pregnant women is yoga. Sports that involve body flexibility, concentration of mind, and inner calm are useful for smoothing the delivery process. Bumil can carry out yoga movements in a sitting position.

The yoga movement in a sitting position aims to push the uterus forward and open a wider birth canal. In doing yoga, pregnant women must focus on regulating breathing. When taking a deep breath, the diaphragm and pelvic floor also stretch by itself.

Another sport suitable for pregnant women is squat. This sport can help facilitate the delivery process because its movement involves the pelvis and thighs. The squat movement will open the pelvis, making it easier for the fetus to descend to the birth canal.

The squat movement can be done easily by standing back to the wall and opening both legs as wide as the shoulder. Then lower the body slowly until it is in a squatting position. Make sure your back remains straight when your body is lowered. Hold the squatting position for 5 to 10 seconds, then stand back.

Other sports that are known to facilitate the delivery process are Kegel exercises. This sport is useful for tightening the area around the vagina and muscles that support the uterus, intestines, and bladder.

The habit of doing Kegel exercises will help pregnant women control their muscles during childbirth. Kegel exercises can be done easily in the same position as when pregnant women are trying to hold back urination. At the beginning of the exercise, do muscle screening slowly for 10 seconds and repeat 3-4 times in each session.

Butterfly poses are butterfly style movements that can be done easily by pregnant women. This movement can help open the pelvis wider and the lower back more flexurally.

Butterfly poses are also useful for bending joints and increasing blood flow to the lower body, making it easier for the delivery process. The way to practice this movement is by sitting upright and closing both legs. Then lift your legs up until the earth feels stretching.

Pelvic rocks is also a suitable sport for pregnant women. This movement helps in loosening the pelvis and bending the bottom of the back. The way to do this movement is very easy, namely by relying on your hands and knees on the yoga mat. Then exhale and movement your back when pointing your head to your chin. Then take a breath and curl your back down slowly.

Those are some sports to facilitate childbirth that pregnant women can live on a regular basis. If pregnant women experience problems while doing sports above, they can consult an expert or a health expert.

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