As a woman gets closer to delivering, it’s important to continue to stay active, but also to modify as needed. Here are some exercises that are considered safe and beneficial for pregnant women close to delivering:
- Pelvic tilts: Pelvic tilts can help to strengthen the muscles used during labor and delivery, as well as relieve lower back pain.
- Squatting: Squatting can help to open the hips and prepare the body for delivery.
- Kegels: Kegel exercises can help to strengthen the pelvic floor muscles, which can support the uterus and reduce the risk of urinary incontinence.
- Walking: Walking can help to improve circulation and keep the body active, as well as prepare the body for labor and delivery.
- Birthing ball exercises: Sitting on a birthing ball and gently bouncing can help to relieve discomfort and prepare the body for labor and delivery.
It’s important to listen to your body and avoid any exercises that cause discomfort or pain. It’s also recommended to consult with a doctor or a certified prenatal exercise specialist before starting or continuing any exercise regimen, especially if you have any pre-existing medical conditions or complications during pregnancy.
In addition to exercise, hip openers are great stretches for pregnant women as they can help to alleviate discomfort and tension in the hips, lower back, and pelvic region, and can possibly lead to easier childbirth.
- Butterfly stretch: Sit on the floor with the soles of your feet together and gently press down on your knees to open your hips.
- Pigeon pose: From a plank position, bring one knee forward and place it near your hand while keeping the other leg extended behind you.
- Lizard pose: From a downward-facing dog position, bring one foot forward to the outside of the same hand.
- Figure-four stretch: Lie on your back and cross one ankle over the opposite knee, then gently pull the knee towards your chest.
- Seated forward bend: Sit on the floor with your legs extended straight out in front of you. Reach forward and try to touch your toes.
It’s important to start slowly and gradually increase the intensity and duration of your stretching routine. Always listen to your body and avoid any stretches that cause discomfort or pain.