To facilitate a natural birth, it is important to do exercises such as walking or dancing, for example, to move the hips and facilitate the fit of the baby’s head into the pregnant woman’s pelvis. However, pregnant women should do several exercises throughout the pregnancy and not just on the day of birth, as they allow them to strengthen their muscles, preparing the body for childbirth.
Natural childbirth is a normal process, in which the body of the woman and the baby prepares for birth and, generally, occurs from 37 weeks of gestation, initially with irregular contractions, which intensify, until they become regularly and at intervals of every 10 minutes. See how to identify labor contractions.
Exercises for natural birth can be done during the first phase of labor, as they facilitate dilation, improve blood flow to the pelvis, and can help reduce labor pain, and should be done with obstetrician guidance.
Some of the exercises to encourage natural birth include:
1. Walk
Walking is a good exercise during the first phase of labor, as it helps to increase the rhythm of contractions that the pregnant woman feels, reducing the pain of labor and the time it may take. This way, the pregnant woman can walk between contractions, respecting her body’s limits and stopping to rest when contractions appear. Learn how to identify the stages of labor.
Additionally, walking during late pregnancy can help increase the spontaneous onset of labor, decrease the need for labor induction or cesarean section, and improve the Bishop score, which is a scale used by obstetricians to assess the maturation of the baby. cervix and the probability of vaginal birth when labor is induced.
2. Dancing
To facilitate the first phase of labor, the pregnant woman can also dance or just roll around, which can facilitate the birth, as the pregnant woman’s movements promote movement of the baby in the belly, in addition to the action of gravity encouraging the baby to descend. , facilitating normal birth.
3. Pelvic stretch on the ball
Another exercise that can be done during the first phase of labor is pelvic stretching on the Pilates ball, as it helps to increase blood flow to the pelvis, stimulate dilation for normal birth and encourage the baby to descend, facilitating birth. labor.
To do the pelvic stretch on the ball, the pregnant woman must sit on the pilates ball, keeping her legs apart from each other, keeping her feet on the floor and her spine straight. Then you can make circular rotations of the hips, as if you were rolling, slowly for a few minutes, or make pelvic movements back and forth.
4. Bend forward
Bending forward can help ease labor as it helps move the pelvic bones apart to accommodate the baby’s head, making it easier to pass.
To bend forward, you can stand with your legs hip-width apart, and with your arms straight, lean on a wall, chair or handrail, with your spine elongated. Then, you can slightly bend your knees and stretch your hips back. Move your hips to one side, breathing deeply, and return to the starting position while exhaling. Repeat the hip movement to the other side. You can do 10 repetitions on each side.
Another way to bend forward is using a Pilates ball. In this case, the pregnant woman should kneel and bend forward, holding the ball, with her spine elongated and move her hips from side to side, controlling her breathing.
It is important that the pregnant woman feels good when performing the exercises to facilitate childbirth, and this should always be done with the guidance of the obstetrician.
5. Butterfly Pose
Butterfly pose can be done in the first stage of labor as it helps improve pelvic flexibility and blood flow to facilitate labor.
To do the butterfly pose, you must sit on the floor, move your knees slightly outward, rotating your feet so that you can bring the soles of your feet together. Hold your ankles or feet, and try to pull your heels as close to your body as you can. Hold this position for about 10 seconds, relax and repeat 5 times.
This exercise can also be done throughout pregnancy to prepare the woman’s body for labor, as it stretches the muscles of the back and legs, relieves tension in the lower back, widens the hips and strengthens the muscles of the pelvis. However, this exercise should not be done if the pregnant woman has severe lower back pain or knee pain.
Tips to make labor easier
In addition to exercises, there are some techniques to facilitate natural birth, such as:
- Urinate hair at least once every hourbecause a full bladder brings discomfort and pain;
- Control your breathing during contractionsfilling your chest with air as if you were smelling a flower and then releasing the air very slowly as if you were blowing out a candle;
- Drink a lot of waterto stay hydrated;
- Eat light meals if you are hungrysuch as eating fruit or bread, to avoid nausea and vomiting during labor;
- Choose a position that allows you to alleviate the pain during contractions, such as a 4-legged position or sitting on the floor with your legs open. Discover other positions to relieve pain during labor.
Furthermore, the pregnant woman must be in a calm environment, with little light and noise, and must think positively, believing that each time a contraction occurs and the pain is severe, the birth of the baby is getting closer and closer.
