4 Exercises That'll Help You During Labour

There are technical ways in which you can get your body all set for labour. Although you may not know how your labour will progress, you can ease the pain that you experience during childbirth to a significant extent by doing these four exercises:

1. Kegel exercises: These exercises target the muscles that provide support to your bladder, uterus, urethra and rectum. By strengthening the muscles of the pelvic floor, these exercises help in improving the flow of blood to your vaginal and rectal area. Kegel exercises involve contracting of the muscles of your pelvic floor as you would do if you had to prevent passing urine or stool. It is also known to reduce the duration of the pushing stage of childbirth, which is the second stage. You can do the exercises sitting or standing and in either of the two ways-

Slow Kegels: For this, contract the muscles of your pelvic floor and hold them for 3-10 seconds. Release and repeat the exercise for ten times.

Fast Kegels: To be able to do this, you need to contract and loosen up your pelvic muscles 25-50 times. Do the set for about 4 times with 5 seconds interval between each set.


2. Squatting: Practising squatting during your pregnancy can help in preparing your pelvic muscles for labour. While strengthening your thighs, it opens up your pelvis for an easy descent of the baby. So, here's what you should do:

1. Begin by standing behind a chair for support with your feet wide apart

2. While contracting your abdominal muscles, relax your shoulders and chest before lowering your tailbone towards the floor

3. While inhaling and exhaling deeply, push into your legs and go back into a standing position


3. Pelvic Tilt: This exercise helps in strengthening the muscles of your back, pelvis and thigh regions while improving posture. Ensuring your pelvic joints remain flexible, it eases the pain experienced during delivery. 

Here's how it's done:

1. Get down on both your hands and knees while keeping your head in a parallel position with your back

2. While arching your back, pull in your stomach

3. Hold this position for a few seconds before releasing

The exercise needs to be repeated 3-5 times - all the while maintaining a strong hold on your back and stomach.


4. Tailor pose: The tailor pose is designed to help relax your hip joints as well as open up the pelvis. It also helps in improving your body posture while easing the aches that occur in the lower part of your back. For this, you need to perform the following steps:

1. While keeping your back straight, sit comfortably on the floor

2. Placing the soles of both the feet together, press your knees gently towards the floor

3. Keep the position for 10-15 seconds
You can repeat the exercise for 5-10 times.





4 Exercises That'll Help You During Labour

In this health-conscious era, more and more people want to stay fit. They constantly look for ways to maintain good health. Many have even developed a good habit of starting the day with a glass of lukewarm water as soon as they wake up in the morning. Yes, drinking water on an empty stomach offers the maximum health benefits. It not only stimulates the removal of toxins from the body but also benefits the overall digestive system. 

Although warm water isn t the most palatable, there are many reasons to start drinking it this way, either alone or with lemon. Below given are 6 reasons to start drinking lukewarm water on an empty stomach:

Digestive system: The food pipe, after having digested a variety of foods the previous day, would still be left with remnants. Starting the day with a glass of warm water acts as a good flush, which removes all these remnants. The warm or hot water also helps in removing greasiness, which is very helpful in people who eat a lot of junk food.
Helps in Weight loss: Drinking warm water on an empty stomach is perfect for those who are trying to lose weight as warm water raises body temperature and the metabolism. This, eventually, helps in burning more fat and boosting the weight loss efforts through diet and exercise changes. Ideally, you should add some drops of lemon in it. 
Strengthens Immune system: When a glass of hot water along with some lime is consumed early in the morning, it gives the required dose of vitamin C and potassium to the body, which strengthens your immunity system. Also, as the stomach is empty, the absorption is faster. 
Maintains body s pH balance: The body s pH turns alkaline as the ascorbic acid and the citric acid is easily digested and removed from the system. Drinking warm water helps in maintaining the required pH in the body.
Keeps you positive throughout the day: A nice juicy lime smells great, and this can be one of the best mood enhancers to begin your day with.
Skin and hair: For anybody with good skin, the key success factor is hydration, and a glass of warm water in the morning works like a cherry on the cake. When our body accumulates toxins, it becomes prone to illness and aging. A glass of hot water in the morning stimulates detoxification and helps in repairing skin cells and elasticity.
So, start your day with a glass of warm water and feel the difference. In case you have a concern or query you can always consult an expert & get answers to your questions!

Benefits of Drinking Lukewarm Water in Morning - Start Your Day With It?

Reasons for spotting during pregnancy and what you can do about it

Seeing spots of blood during pregnancy is usually a cause for concern. However, it is not uncommon. The light bleeding, which is known as spotting may occur for a number of reasons.

Bleeding during the first trimester

Spotting is most likely to happen during early pregnancy and the reasons could be many, such as:

- implantation bleeding occurs during the first month of pregnancy when the fertilised egg gets attached to the wall of the uterus.

- cervical polyps ( a tumour that form on the surface of the cervix) or yeast infection may also cause episodes of spotting.

- miscarriage may be another possible reason for spotting

- ectopic pregnancy is another cause. It is the condition in which the embryo plants itself in either of the fallopian tubes instead of the uterus.

- molar pregnancy is a rare condition associated with spotting during pregnancy. When this is the case, instead of your baby, an abnormal tissue grows inside the uterus. Sometimes it can be cancerous too.

Bleeding during the second or third trimesters

Spotting may also occur during late pregnancy and the possible reasons are listed below.

- problems related to placenta like placenta previa placental abruption can also result in spotting. These are serious conditions when the placenta either covers the cervix or it gets detached from the uterine wall respectively.

- uterine rupture is the rare and unfortunate event when a scar from a previous surgery (like the removal of fibroid or previous caesarean scar bursts open and the baby slips into the pregnant woman's abdomen.

- premature labour occurs when your body is too eager to deliver the baby, usually one month before the due date of delivery.

- vasa Previa is another rare condition when a baby who is still developing has his blood vessels entangled in the umbilical cord or placenta-crossing the cervix. It is extremely dangerous because the blood vessels may burst open thus causing the baby to bleed and lose oxygen.

Here's what you can do about spotting

It is strongly recommended that you should immediately see your doctor as soon as you detect any spotting during your pregnancy. Only a well-qualified medical expert can suggest the appropriate steps to be taken, depending on your individual reasons and symptoms related to spotting.

If you would like to consult with me privately, please click on 'consult'.
Related Tip: 6 Changes You Can Expect During the 2nd Trimester of Pregnancy

Reasons for Spotting During Pregnancy

What skin differences can you expect when you're pregnant?

During pregnancy, quite a few changes occur inside a woman's body. It is quite common for some of these changes to surface outside. Skin changes are quite common in pregnant women, and pinkish streaks on the stomach and a sudden glow on the face are commonly observed. Although not all women experience the same skin changes, there are some changes which are quite common during pregnancy. Some of them are:

1. Stretch Marks

Stretch marks are the most common and usual skin changes that occur during pregnancy. Nearly 90% of all pregnant women are likely to experience stretch marks. Stretch marks are the reddish streaks that run down the abdomen or breasts of a pregnant woman. Exercising and applying lotions rich in the vitamin can help in preventing such marks.

2. Mask of pregnancy

Melasma, commonly known as the mask of pregnancy, causes dark splotchy spots to appear on your face. Fluctuations in hormonal activities during those nine months can lead to an increase in pigmentation. These spots usually occur on the forehead and cheeks. Nearly 50% of all pregnant women encounter signs of melasma.

3. Pregnancy Glow

During pregnancy, the body produces 50% more blood; hence, there is a greater circulation of blood in the body, and the increased blood flow causes the face to appear brighter. The body also produces a lot of hormones that cause the glands to overwork, which renders the face shiny.

4. Acne

Hormonal fluctuations in the body can cause the oil glands to secrete more oil, which can cause a breakout. In case of pre-existing acne, the condition may heighten and, thus, get more inflamed.

5. Spider and Varicose veins

Increased blood circulation can cause minute, reddish blood vessels to protrude outwards. These veins usually appear on the face, neck, upper chest and arms. Varicose veins refer to the thick, bluish veins that appear on the legs. This happens because the body compensates for the extra blood that flows to your baby.



What skin differences can you expect when you're pregnant?

12 Changes in your body you can expect during the second trimester of pregnancy

The second trimester (starting from the 4th and lasting through the 6th month) of pregnancy is considered to be the easiest for a woman. During the second trimester of pregnancy, you can expect several changes in your body and baby. Here are the changes to expect:

Increased energy: Many women find that they have more energy during the second trimester, after the fatigue of the first trimester.
Quickening: Around the middle of the second trimester, you may feel your baby moving for the first time. These movements, called quickening, are often described as fluttering sensations.
Growing belly: As your baby grows, your uterus will expand and your belly will start to become more noticeable.
Changing breasts: Your breasts will continue to grow and may become more sensitive. You may also start to produce colostrum, a pre-milk substance that will nourish your baby in the first few days after birth.
Changing skin: As your skin stretches to accommodate your growing belly, you may develop stretch marks. You may also experience changes in skin pigmentation, such as darkening of the areolas or the appearance of a line down the center of your abdomen.
Increased risk of miscarriage: While the risk of miscarriage decreases significantly after the first trimester, it is still possible during the second trimester. Most miscarriages occur during the first 12 weeks of pregnancy.
Backaches: The additional weight that you gain during these past few months begins to bear down on your back, making it achy and tired. For relief from pressure, there are certain things that you can do such as using a chair that offers strong support to your back; sleeping on the side with a pillow placed in between your legs, and wearing shoes that come with solid arch support. 
Bleeding gums: Hormonal changes occurring during this period bring about a greater flow of blood to the gums, making them extremely sensitive and prone to bleeding. The gums don t remain tender for long and return to their normal form after delivery. But during these three months, make sure to use toothbrushes with softer bristles and be gentle when flossing.
Congestion and bleeding of the nose: In addition to making your gums tenderer, hormonal changes also bring about the swelling of mucous membranes that line your nose. These changes can lead you to have a stuffy nose as well as may even cause your nose to bleed very easily. To clear any nasal congestion that may occur during this period, you should use natural methods or saline drops obtained from a chemist. 
Hair growth: Pregnancy also sees your hair growing rapidly due to the action of the hormones on the hair follicles. Additionally, you also experience hair growth in places where hair is sparse. To remove unwanted hair, you should stick to tweezing or shaving, waxing and the use of depilatories aren t recommended by medical experts as they aren t considered safe for the baby.
White vaginal discharge: White vaginal discharge during this time is very common. The discharge ensures that harmful yeast or bacteria don t breed in your private areas. But if the discharge takes on a foul smell and a green or yellow color, you should immediately consult a gynaecologist as you may be down with a vaginal infection.
Leg cramps: A very common occurrence during the second trimester, leg cramps usually last through the last leg of pregnancy, which is the third trimester as well. The reasons behind their occurrence may be hormonal, weight-related, or deficiency of magnesium and calcium.
It's important to remember that every pregnancy is different, and you may experience different changes or none of these changes at all. It's always a good idea to discuss any concerns you have with your healthcare provider.

'Consult'.

12 Changes You Can Expect During the 2nd Trimester of Pregnancy

Take care of these 25 things before conceiving

Just a news of expecting a baby brings cheer and excitement in a couple’s life. However, being prepared for it helps you become healthy and bring in a healthy baby too. 

Here are few things that one must take care of before and while conceiving.

1. Use Ovulation calculator to decide the best time for pregnancy.
2. Stop taking contraceptives.
3. Preconception health care is necessary to avoid miscarriage, stillbirth or premature birth
4. Keep yourself mentally ready and healthy for delivery.
5. Be aware of your body i.e. how healthy and fit you are.
6. Have medical checkups before getting pregnant.
7. If your weight is on the higher side, lose weight before getting pregnant as being overweight brings complications.
8. Fathers should also avoid smoking and drinking for better sperm quality.
9. Intake of regular folic acid.
10. Regular Exercise.
11. Stay away from Infections.
12. Consult dentist as hormonal shifts can cause gum diseases which are harmful for baby.
13. Eat lot of fish for child’s development but avoid fish that has mercury.
14. Completely avoid smoking, drinking and caffeine yourself.
15. Avoid passive smoking too.
16. Avoid soda and fruit juice as they may raise sugar levels.
17. Sleep as much as you can.
18. Take adequate amount of iodine in your diet.
19. Take up-to-date vaccinations.
20. Ensure balanced diet in consultation with dietician.
21. Keep yourself away from stress.
22. Take lot of carbohydrates, milk and milk products, fats and proteins and fresh fruits and vegetables and avoid taking uncooked or undercooked food.
23. Have a healthy working environment and avoid getting exposed to chemicals like lead and mercury and radioactive substances like X-Rays.
24. Do not take any medicine for headache, pain etc. without consulting your doctor.
25. Keep a check on your blood pressure.




A Checklist of Must Do’s Before You Try to Conceive 

Don't wait any longer, manage your Pregnancy Diet Chart online with a Lybrate doctor today

Consult for Pregnancy Diet Chart - Online and Easy!

FilterClear All

COMMON SPECIALITIES

COMMON ISSUES