9 month Pregnancy Exercise in Urdu Hindi
Pregnancy is a blessing. But delivery? Maybe not.
However blissful the act of parenting is, there is but one harrowing stage every mother has to go through. Not that there is no other option. We are not here to give you bad news.
We are here to give you certain solutions (they work, btw) that help you have a normal delivery. Certain exercises that can ease the process of delivery.
Trust us when we say they work. Because they do.
Exercise During Pregnancy For Normal Delivery Videos
1. Opening hips
This video shows an effective way of opening up your hips to help you have a normal delivery. Here is what you should do.
Stand straight and place your feet shoulder width apart.
Now, bend your knees and lower your body to perform a deep squat.
Release all your energy through your pelvis.
Take 5 deep breaths while you are squatting.
And slowly stand up.
Perform this 4-5 times more.
Do not do this exercise 36 weeks into your pregnancy.
2. Pelvic Stretches
Pelvic stretches are very effective to induce normal delivery. It should be performed on a ball, pillow or a chair. Here is how you should do it.
Sit comfortably on the exercise ball, your back straight.
Place your feet on the ground a bit wider than shoulder-width apart.
Now, start stretching by moving your pelvis slightly forward and back.
Repeat 20 times.
[ Read: Weight Training Exercises ]
Yoga is the remedy for every physical move we make. It helps develop elasticity and gives your body the necessary endurance power without having to carry weights. Yoga, so far, has been considered best for having a normal pregnancy. The above video puts together a few best steps suitable for a pregnant woman to safely practice yoga.
[ Read: How To Remove Stretch Marks Naturally ]
4. Downward Dog
The downward dog position is best to impart sustaining power to your thigh muscles during pregnancy. During delivery, the thighs need a good holding capacity, and this exercise helps you with the same. Here is how to do it.
Assume cat pose.
Press your fingertips and tuck your toes.
Now slowly lift your hips up, look down.
Bend your right knee to put your right heel up.
Bring your right heel down.
Now, bend your left knee and put your left heel up.
Repeat 10 times.
Come down and assume child’s pose.
5. Aquatic Pregnancy Exercise
Water lightens up your body weight which is why it is good for performing exercises. A pregnant woman must make use of a float when in water as this will help her to maintain balance. Here is what you should do.
Sit at the edge of the pool and cycle.
Perform shoulder rotations.
Work your shoulders and chest muscles by assuming chair position and swaying your hands in the water back and forth.
Still in the chair position, move your hands forward and bring them back to your sides.
Now do backstroke for back muscles and arms.
Finish your exercise by moving your arms back and forth and your legs in and out.
[ Read: Concentration Exercises ]
6. Pelvic tilt or Angry Cat
Pelvic tilt or Angry Cat Pinit
A pelvic tilt helps in avoiding the pain a pregnant woman goes through during labor and delivery. To have a normal delivery the back needs a good amount of support, hence a pelvic tilt when done on all fours can strengthen the back muscles. Once on all fours, suck in your abdominal muscles and pull the buttocks in line with your stomach and then release.
pregnancy exercise Pinit
Squats during pregnancy are a good way to give your pelvic muscles some loosening and contraction which helps in lowering delivery pain. Taking the toilet position with the support of a gym ball or holder, will give your thighs and pelvic area a good pressure to brace you up for the D Day.
[ Read: Pregnancy Exercise Videos ]
8. Cobbler Pose
Cobbler Pose Pinit
Cobbler Pose or the tailor pose gives your pelvis area a good stretch. During delivery, the pelvic area undergoes heavy stress as the outlet needs to be flexible, hence this exercise helps you build flexibility and endurance power. An advice – do this exercise with a cushion below your back and thighs.
[ Read: Weight Training for Weight Loss ]
Walking is the best remedy to lose the extra weight. The body accumulates fat in many areas in the body during pregnancy due to less physical strain. Walking in the house or in the park helps create flexibility and also avoids gaining fat in odd places.
10. Deep Breathing
Deep Breathing Pinit
Deep breathing exercises help a lot during pregnancy as they help you practice for the delivery phase. They also help in proper respiration for both the mother and baby.
Taking care of yourself and your little sunshine is a must during those crucial months leading up to the delivery. Ensure that you have a healthy, happy pregnancy by taking care of a few essentials. Take a look at these:
Top 23 Prenatal Yoga Poses
10 Pregnancy Personal Care Tips
What Foods To Eat And What Foods To Avoid During Pregnancy
Before you start performing these exercises, it is always better if you ask your doctor’s advice. Be careful while practicing these exercises. Have a safe pregnancy!
Pregnancy can lead to various emotions for both of you and your spouse. The early moment fills with nausea and vomiting, and followed by severe back pain and breath-uneasiness for carrying the big belly. Now, you are in your last trimester, and have reached your ninth month of pregnancy. You might be either excited or afraid about your nearly delivery. You want it to be perfect, less-painful, and straightforward. Whatever you might feel, you need to be positive and prepare things at your best to meet your tiny one shortly.
What happens in 9th month of pregnancy?
When you reach your 9th month of pregnancy, you probably have noticed when you are due. It is quite important to prepare everything you will need for delivery, both physically and mentally. In the ninth month, your belly really gets in your way. You will have difficulties in bending over and probably bump into some things because of confusion of your new dimension. In addition, it will be difficult to get out of bed or sofa. Here’s the overview for your 9th month of pregnancy:
Your constipation will be worse. When you are in late pregnancy, your baby absorbs most of the taken nutrients and thus, result in less disposable excesses.
You might feel contractions of the womb known as Braxton Hicks. When experiencing this contractions, you can start practicing your breath to prepare for the true contractions before delivery.
You will experience very frequent urination. Some expecting mothers even have to go to the bathroom to pee for fourteen times at night.
You will have difficulty to sleep well. It is caused by several things—paranoia of the upcoming delivery, major frequency of urination, severe heartburn, or painful hemorrhoids.
You can feel more frequent baby movements. Your baby can even roll from one side to another side of your womb, causing either easy or difficult breath.
Your baby responds to noise or your voice. Try to communicate with her more frequently.
What to do for Normal Delivery in the Last Month of Pregnancy?
In your 9th month pregnancy, your baby’s organs are almost fully developed. She also moves more actively. Despite your various complaints during the last trimester, you can’t wait to see your little one. Normal delivery requires you to do some things in the 9th month of pregnancy, as you will give born very soon.
Prepare baby clothes, blankets, cloth diapers, and pillow sets at home and to be carried with to the hospital. Also prepare sanitary napkins that you will need after delivery.
Stretch your body and muscle, and practice your breath. This will help you to deal with labor which happens more frequently in the last month of pregnancy. People around you might scare you about these labor and pain you will feel when delivering. Stay positive and trust yourself that it will be paid off after seeing your tiny one.
Take a dip in the bathtub or swimming pool to help you relax.
Be aware of false and true labors. Learn how to differentiate the two—false labor usually centers in lower abdomen while the true one starts in the lower back and spread to the whole abdomen.
Although it is hard to sleep well during the last month of pregnancy, rest is really important. Thus, try to rest your body in any position you are comfortable with. If possible, lift your feet up to reduce its swells. Enough rest—more than six hours a day during the 9th month pregnancy will induce easier labor.
Prepare your baby names. Children’s names are parents’ wishes. What will be more beautiful than preparing beautiful phrase to give to your newborn along with your wishes for her life. This will also help you to relax and enjoy the last moments with a baby inside your womb and prevent baby blues.
Baby delivery might be really scary for most soon-to-be moms. While everyone around you comes up with hell-like stories of childbirth, you might want to stay positive to help you get easier labor and thus, faster delivery.