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.

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The Benefit of Kegel Exercise for the pregnant woman

Firstly the benefit of Kegel exercise is to cure the urinary incontinence for the woman. This kind of disease frequently happens after the childbirth process but it can be caused by some factors. This kind of exercise can cure the problems of urinary incontinence because it can maintain the woman`s pelvic floor muscle. The Kegel exercise can be categorized as the pregnancy exercise movement that can help the pregnant woman to have a normal childbirth process.

The Kegel exercise is not only used to cure the problems of urinary incontinence, but it can also be used to maintain the sexual intercourse health. It is important to be done because woman`s pelvic floor muscle health plays a great role for the woman`s orgasm. It is not only good for the woman but also for the man to control the long lasting.

If it is done during the nifas phase, it plays a good role to accelerate the healing of perineal wound. While if it is done by the pregnant woman, it will provides some benefits:

• Preventing the perineal wound
• Reducing the risk of urinary incontinence after the childbirth process
• Reducing the risk of hemorrhoids for the woman.
• Facilitating the childbirth process because the Kegel exercise movement can strengthen the muscle to be well controlled

Kegel Exercise Movement

Before doing the Kegel exercise, you have to be familiar with the pelvic floor muscle precisely, that is the pubo-coccyygeus muscle. The Kegel exercise can be used to stop the urination when you urinating (Stop and Go). Or it can be done by putting your finger inside of the woman`s vagina, then do the stopping urination movement, if you feel that your finger is pinched therefore this muscle which is being trained.

After you know the part where the muscle to be trained, move the muscle for 3-10 seconds then relax.Repeat 10-20 times or it would be better to be done until you feel tired. Do the exercise at least 3 times a day. It can be done wherever you are. It can be done while sitting in the office, in the car, on the bus, while waiting for the practice's waiting room and other places. Breathe normally and don’t move your legs, buttocks and abdominal muscles while doing this kegel exercises.

Summary:

• Firstly Kegel exercises is used to solve the problems of urinary incontinence for women
• The Kegel exercises movement is to train to tighten and to loosen the pelvic floor muscles,
• Benefits of Kegel exercises for pregnant women is to facilitate the birth process, because it can strengthen the muscles and make it becomes controllable.

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The Respiratory Gymnastics way for the Pregnant Women

The respiratory gymnastics for the pregnant women is useful to help facilitate normal delivery. The method is to train the diaphragm respiratory and abdominal respiratory so the pregnant women mentally are more ready for delivery especially normal delivery. By doing this respiratory gymnastics exercise is also expected to facilitate the mothers to delivery spontaneously and reduce the pain.

The benefits of the respiratory gymnastics for the pregnant women

The respiratory gymnastics are helpful to strengthen and defending the elasticity of the muscles of the abdominal wall so can to prevent or reduce the risk of buttocks pain, underside abdominal pain and reducing the hemorrhoids disorder in the pregnant women. This gymnastics can coached the pregnant women to master the breathing technique in order to get enough oxygen when delivery.

The respiratory gymnastics of the pregnant women can also reduce the complaint when childbirth. Because by doing this exercise is obtained relaxation to reduce the anxiousness and suspense during the pregnancy especially before the giving birth. This is certainly related to the smooth of delivery process. By this exercise the pregnant women also will get the mood are increase and the regular sleep pattern.

When doing the respiratory gymnastics exercise of the pregnant women had better avoid the strenuous movement that causing gasps and lack of the oxygen. When the age of gestation are second and third trimesters, avoid the respiratory gymnastics movement with lying and supine position because it will reduce the blood current to the fetus. And do this are regularly at least three times a week.

The respiratory gymnastics movement for thr pregnant women

One of the respiratory gymnastics movement of the pregnant women are begun by standing position with the feet are streched and the hands are hang on the left and right sides. Next, lift the hands up slowly are so parallel with the ears while taking the breath and the head gazes upward so the lungs are filled the air perfectly. After that exhale slowly while the hands are descended back to the position formerly. Repeat this movement are several times in a day. You can also doing this movement with sitting or cross-legged  positions as when yoga but not by lying or supine.

The movement above is simple enough so it can be done anywhere, anytime and without an instructor. Even it can be done at the beginning and ending of the pregnant gymnastics. This aims to keep the health of pregnant women or the stretching of light muscle. You can also do a healthy walk to make the circulation of pregnant mother's blood is more smoothly.

Summary:

• The method of the respiratory gymnastics for the pregnant women is to train the diaphragm respiratory and abdominal respiratory,
• The respiratory gymnastics of the pregnant women is quite simple and can be done by self at home or can as the opening and closing the pregnant gymnastics,
• The respiratory gymnastics should not be done by lying or supine because it can hamper the blood current to the fetus.

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The Gymnastics Movement of Pregnant Women Age 6-8 Months at Home

The gymnastics movement of pregnant women age 8 months of pregnancy, it is done to fill the activity at home. At this age of pregnancy, usually they will spend the time more at home. If do not activity, it will makes bored feeling even depression to the pregnant women. This certainly is not good for the health of fetus and the mother to be.

For spend the free time, there is nothing wrong you doing a simple the pregnant gymnastics in home. Besides to avoiding depression, the pregnant gymnastics will coached the hip muscles and the muscles around the vagina, as preparations when give birth. Some simple the gymnastics movement of pregnant women, you can do are as the following:

Hands and back up train

• This gymnastics movement begins by lifting the arms straight above the head, palms of hand facing each other. And hold for 20 seconds.
• After 20 seconds, stretched both arms as wide as possible.
• Repeat 5 times

Hip

• The gymnastics movement starts by lying on the back with the knees bend.
• Take a breath through nose and tight muscle on stomach and buttocks (as would bear down)
• Hold for 5 seconds and push the breath, by relax.
• Do this gymnastics movement of pregnant women as often as possible, when the age 8 months of pregnancy

Kissing the floor

• This Pregnant Gymnastics Movement is done for improve the position of baby in order to the head’s baby facing the hip on upside down baby. And can be done when age 6 of pregnancy.
• This method is usually precise for age 6 months of pregnancy.
• Starting the movement by squatted, and then bent down slowly till almost kissing the floor. Hold for 10 seconds.
• After you can kissing the floor, back to the position before.
• Do this movement as often as possible, till the baby position is right.

Third the gymnastics movement of pregnant women when old pregnancy as above, it can makes your mind be relax again and are ready facing give birth normally. But, if cause a condition the doctor suggests you to stay break (bed-rest), cause of bleeding, amniotic leaking or other condition causes risk of pregnancy, so the simplest pregnant gymnastics, should has not do.

Summary:

• The gymnastics movement of pregnant women age 8 months is not movement too waste the energy.
• The movement hands and back up train, hip, kissing the floor can be done when age 6–8 months.

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