6 Movements of Pregnant Gymnastics for The Easier Childbirth

The proper pregnant gymnastics movement can certainly give a positive influence for the pregnant women, one of them is as an exercise of set the breathing during the process of childbirth. The pregnancy gymnastics can be done alone or join with a community of pregnant women's gymnastics. The profit of the pregnancy gymnastics together is you can adjust the physical pregnancy like the pain when childbirth.

The proper pregnancy gymnastics can also reduce the bruise are common happen in the joints of pregnant women. The other benefits of pregnancy gymnastics beside for the pregnant women’s health are to create a relaxed condition, overcome anxiousness, and reduce the risk of stress. In order to obtain the maximum results, you can follow the movement of pregnant women gymnastics, as the following:

1. Kegel gymnastics is the stretching exercise and aims to strengthen the pregnant women’s pelvis because it can train and strengthen the muscles of the pelvic base for the childbirth easier. The Kagel gymnastics can also train the muscles around the urethra, bladder, rectum, and uterus. This gymnastics movement can be done when sitting or standing, with a duration ranging from 3-10 seconds, and repeat the exercise four times in one day.
2. Walking can reduce the time of delivery, and it should begin to be done the third trimester because it can help the position of baby in order to get into the bear lane.
3. Squatting gymnastics, starting with a straight back position (standing) and lower the body till the squat position slowly, hold the squat position to 10 seconds and return to the standing position. Repeat this gymnastics several times a day with the aim of strengthening the thigh muscles and stretching the pelvic muscles so easier to childbirth.
4. Tilt the pelvis can increase the strength of abdominal muscles and relieve the waist pain especially in the third trimester of pregnancy. This gymnastics movement begins crawl with your head and back is parallel. Furthermore, the head gazes upward while inhale and exhale. Do it relaxively with repeated several times a day.
5. Tailor Pose or called butterfly pose in yoga is a pregnant gymnastics movement by sitting on the floor and the back is straight. Both of the feet palm touching each other tightly and push the knees downward until touch the floor. Do it 10-20 seconds and repeat several times a day to train the thigh muscles and makes disappear the lower back stress.
6. Lying relax with a straight leg position sustains on the wall and the position of both hands sideways and hand palms facing upwards. You can closing your eyes and inhale slowly to obtain the composure.

Summary:

• The proper pregnant gymnastics will give a positive influence which can help to accelerate the delivery process,
• The benefits of pregnant gymnastics for the pregnant women are to reduce the anxiousness approach the delivery and stress,
• Examples of the pregnant gymnastics movement are Kegel gymnastics, walking, squatting gymnastics, tilt the pelvis, tailor pose, lying relax.