EXERCISE FOR NORMAL DELIVERY

Set up for vaginal/normal delivery

EXERCISE FOR NORMAL DELIVERY

Normal delivery/ Vaginal birth is the birth of offspring in mammals through the vagina.  It is considered the preferred method of delivery, with lower morbidity and mortality than Caesarean sections. 

Complications during labor and delivery are labor that does not progress, Perineal tears, Problems with the umbilical cord, Abnormal heart rate of the baby, Water breaking early, Perinatal asphyxia, Shoulder dystocia, and Excessive bleeding.

https://youtu.be/YWt3qH-glTw

 Exercises to prepare for normal delivery and easy labor of course every delivery is normal. And natural but if you are hoping to have a vaginal delivery or a delivery that's unmedicated. or without interventions and natural delivery.

The exercise is designed to be safe for all trimesters of course get clearance from your doctor who listens to your body. And only do movements that feel safe and good for you and your body we're also going to practice breathing for easy delivery. 

Our Yogi squat later we're going to talk about breaths for the first phase of Labor. When our body is doing the work and then at the end, we're going to talk. About breathing during the second phase of Labor when we are pushing you don't need.

Any equipment for this workout except for a matte or comfortable floor to get down on and of course. We're going to start by warming up our spine so we can come to hands and knees. If your wrists are sore you can put a pillow underneath your wrist or go down on your elbows as well. 

Let's exhale rounding out the spine and stretching through the back especially if it might feel good. In the lower back here foreign coming. The way keeping your core engaged holding your baby in tight to your spine not letting your belly flop. Out this is also going to protect your core if you do this throughout the day.

Help our core muscles prepare for pushing we're going to exhale and as we exhale engage. In your core, we're going to lift opposite arms and legs engaging our glutes and the muscles of our back. As well and inhaling release we can switch to the other side engaging all of our muscles to feel tight.

From here we're going to come up to a standing position so however is comfortable. For you to stand up we're going to do some sumo squats are one of the best things. That we can do for labor preparation so you can turn your feet out at about a 45-degree angle. 

we can take our hands to our hips for this one and we're going to lower down and come up squeezing. Our glutes and our legs at the top steady breaths. We're going to add our heels in so we're going to go down and raise your heels. Up if that feels good to you straighten lower down squat heels up straight and squeeze heels down.

Let's lift our heels up and squat our heels down straighten and find a steady spot to gaze out to keep our balance. let's do one better and come down lift your heels let's pulse here getting lots of strength opening. Up through our hips steady breaths you can come up if you need to a couple. 

More seconds good release let's shake it out now we're going to turn our feet in to get. In an internal rotation we can place our hands on our hips we'll Lean Forward. Into a wide-legged forward fold, you can keep your hands on your hips or if it feels good you can widen your feet out. 

And place your hands on the ground stretching forward take a couple of breaths here let's move back. And forth and take whatever movement feels good you can bend one leg move towards. That leg makes its way to the other side stretching through your groin.

let's come up good I'm gonna turn one foot to the side back foot is perpendicular arms out let's move into a Warrior Two position feeling your legs strong good pressing up let's turn our feet around to the other side front knee is pressing behind you beautiful strong legs coming.

 Up let's turn our hips to face the side we'll take Warrior one here bending our front leg you can turn your back foot out but Outer Edge is still pressing against the mat of your back foot inhale your arms up Let's Straighten our front leg keeping our arms up. 

And then re-adjust back into warrior one let's bring our hands down our shoulders pulling down our back and inhale up using the muscles of your back one last time good and we can bring our hands down to our hips and straighten our front legs let's turn to the other side hips. 

Are even towards the side of the room inhale your arms up straighten make sure your hips are in the right position and then re-adjust knee over ankle pull your hands back again moving with resistance as if something was trying to stop your elbows last one good coming. 

Up we'll come down to our knees now if you wanted to put a pillow or roll up your mat underneath you can we'll take a kneeling lunge so you can put your front leg out in front of your hands on your hips and then shift your hips forward this is great. 

To help get baby in the right position stretch through our psoas our hip flexor here is foreign pressing into our front foot we'll come back to our kneeling position switching to the other side shifting our hips forward finding our steady breath good one more breath here release a little bit more. 

Exercise for normal delivery 

Complications during labor and delivery