A woman’s body is perfectly prepared to conceive and give birth to a child, but this preparation can be more effective with self- care and exercise . Adding a small workout is similar to what an athlete does when preparing for a more special exercise than the daily one.
There are exercises indicated for the moment of delivery , which require an effective preparation, this represents a set-up in the organism to be willing to the future moment, when the body requires that maximum effort that will give birth to a wonderful and new life. Among all these exercises one of the most recommended is the kegels ,which is performed to strengthen the pelvis, the entire muscular areasurrounding the bladder, rectum and uterus. This area has to be improved for the prevention of tears and if these happen later and prompt recovery. It also helps improve circulation, decrease hemorrhoids and urinary incontinence. It can be practiced in various ways. These are some:
- we sit on the floor and squeeze and release the muscles that surround the vajina slowly several times. Over time the repetitions increase. You can start with a minimum of ten and with practice it will be done three times a day.
- We put ourselves in cat position, to (challenge arms, hands and knees on the floor). Inspired tightly the abdominal muscle area and lower the buttocks to the stomach. When it expires it returns to the normal position. We perform several repetitions while breathing.
- The actual position of labor is squatting by clinging to the back of a chair so as not to lose balance. We contract the muscles of the abdomen, the shoulders relax and the bust rises. We perform the action as if we were going to sit down and channel all the weight towards the heels. When we get up it’s time to breathe.