1. Pelvic Stretches
Pelvic stretches are considered best pregnancy exercises for normal delivery. These are quite effective in facilitating a normal delivery. It should be done on a pillow, ball, or a chair. Keep your feet fixed on the ground, stretch your legs away from each other and keep your back straight. This will then lead to stretching and shifting of your pelvis onward and backward. Depending on your comfort level, repeat at least 20 times.
To counteract all the time we are leaning back each day, it’s important to lean forward as a pregnant mama. Leaning on counters, tables and people all work :). An old wives tale was to flip a posterior baby, you were to scrub all your floors on hands and knees. Gravity would pull the baby’s back forward and get him/her in optimal position.
Of course, an exercise ball can be a pregnant mamas best friend for this exercise not only pre-labor but during it. Draping your arms and upper body over exercise ball and roll around while your pelvis moves in midair can prepare your lower body for the work of natural labor.Opening the hips: Your buttocks can be crucial during delivery. Though not recommended after 36th week of pregnancy, you can do a deep squat by taking 5 deep breaths and repeating the squat for 2-3 times. This exercise will help to release all the energy from the pelvis, thus facilitating a natural delivery
Swimming is yet another recommended exercise for pregnant women. It regulates your heart beat, prevents from muscle injury, keeps your body fit, strengthen your muscle. Avoid hot tub and using any bath salts in your bath at home.
Squats play an important role in contraction and loosening of the pelvic muscle during pregnancy to reduce any delivery pain. Taking the toilet position with the support of a gym ball or holder, this will give a good pressure to your pelvic area and thighs.
5. Cobbler pose
Also known as a tailor pose, cobbler pose is an excellent way to open up you vaginal area and make it flexible. When labor comes, the pelvic muscles will be strained, and a flexible opening can assist the baby to pass through the birth canal with ease. Place some cushions below your back and thighs, and bring your feet together forming a closed V. Let your palms be open and facing upwards, rest them on the cushions as well. Alternatively, you can sit and bring your feet together as well