Month 9: Exercises For Normal Delivery

Research has shown that exercising regularly throughout your pregnancy(if there are no complications), can help you stay healthy. It can improve your posture and decrease discomforts such as backaches and fatigue.

Expecting mums might be scared of working out in the final month due to the fear of preterm delivery or any harm to the foetus. Exercising in the ninth month of pregnancy is possible with some minor changes in terms of style and body positioning to allow for the changes in your physical structure.

More and more women today are not able to give natural birth, and require other interventions such as C-section. To avoid this situation, exercise for normal delivery in the 9th month comes into play.

Can I Exercise At 9 Months Pregnant?

Expecting mums can opt for 9th month pregnancy exercise for normal delivery, after consulting a doctor. At the same time, it is crucial for you to take care of yourself during pregnancy which includes drinking plenty of water, getting adequate sleep of at least eight to ten hours, eating a balanced diet, and keeping stress and anxiety at baby.

Is It Totally Safe to Exercise In Pregnancy?

It is safe to exercise during pregnancy after consulting a doctor. Although exercise during pregnancy is mostly recommended by the doctor, your doctor might advise you not to exercise if you have: 

• Some forms of lung and heart diseases

• Preeclampsia

• Cervical and placenta problems

It is also advisable to avoid exercises which can put a strain on your muscles and joints. 

How Does Exercise In The 9th Month Help Labour And Delivery?

Studies have shown that exercise relieves stress, and builds more stamina needed for labour and delivery. It also increases a woman’s stamina and prepares her for a normal delivery. For instance, kegel exercises in the 9th month of pregnancy help to strengthen the muscles that support the bladder, uterus, and bowels.

By strengthening these muscles during your pregnancy, kegel exercises develop the ability to relax and control the muscles in preparation for labour and birth.

Some More Benefits of Exercise In The 9th Month of Pregnancy

Some of the benefits of exercising in the 9th month of pregnancy are:

• Increase in physical strength: Regular exercise maintains general fitness while reducing weight gain, a common effect in the later stages of pregnancy. This reduces the chances of obesity-related complications which can impact the developing foetus.

• Reduction in the risk of gestational diabetes: In overweight or obese pregnant mums, basic cardiovascular workouts lower the likelihood of developing gestational diabetes.

• Faster recovery period: Research suggests that some of the exercises like kegels strengthen your pelvic floor muscles and improve the recovery rate during postpartum.

• Reduces the tendency of constipation: Exercise helps to ease constipation and provides some relief to mums who are already constipated.

• Reduction in delivery time: Working out can improve delivery time and reduce pain, especially for a normal delivery.

• Lower back pain: 9th month pregnancy exercise for normal delivery can help you get some respite from the back pain that can cause much distress.

What Precautions Should Be Taken While Exercising during The 9th Month of Pregnancy?

Some of the precautions that should be taken while exercising during the 9th month of pregnancy are:

• Consult your doctor as he/ she will help you choose the right exercise which is safe for your body. After recommending the right exercise, the doctor will provide you some necessary guidelines that are to be followed strictly.

• Perform only those exercises which have a low impact on your body. Try to avoid exercises that cause stress on your joints and ligaments as joint pain can be a worse problem during pregnancy.

• Eliminate all the complicated exercises which demand too many body movements.

• Longer sessions of exercise should be avoided as it can make you feel tired and weak for the day ahead.

• Wear loose breathable clothes that make you feel comfortable throughout the workout session.

• To maintain a good posture of your foot, try to avoid any anatomical misalignment and wear good and supportive shoes.

Some Important Exercise In The 9th Month of Pregnancy for Normal Delivery

Here’s a list of exercises for 9 months pregnant women:

Yoga

Yoga for normal delivery in the 9th month improves the flexibility and strength of your body and lowers symptoms of anxiety and stress, while improving your sleep.

Yoga also lowers body pains, boosts breathing rates, as well as circulation. It also helps to fight pregnancy-related symptoms like nausea and fatigue.

Exercise ball

Using the exercise ball is safe and effective, in order to make your abdominal muscles tough. It also plays a crucial role in improving core strength.

It is advisable to choose the right kind of exercise ball and ensure that you inflate it to suit your height.

Pelvic stretches

Pelvic stretches involve keeping your feet firmly on the floor, and then stretching your legs away from each other, maintaining your posture. This improves the flexibility of your pelvic floor and lower labour time and pain during delivery.

Pelvic tilts

Pelvic tilts help flip a baby in breech position into the downward descending position and thus lower labour difficulty.

You can kneel down on the floor and bend over until your chest is almost to the ground. This will also increase back muscle and core strength.

The cobbler pose

The cobbler pose relaxes the tension in the lower body muscles and can be performed sitting on the floor with your feet against each other.

Slowly move your knees down towards the ground until you feel your inner thigh muscles stretching and keep this position for twenty seconds.

You can relax for a minute, and repeat this exercise around five times.

Kegel exercises

Kegel exercises are an easy way to strengthen the pelvic floor muscles. A form of pelvic floor exercise, it involves squeezing and relaxing muscles in the pelvic and genital areas.

These muscles support the pelvic organs, including the bladder, small intestine, uterus, and rectum.

These are helpful during pregnancy, especially when your labour is overdue and needs to be induced. Kegels also help manage incontinence, fatigue and infections of the urinary system by keeping the vaginal muscles firm.

Pilates

Pilates improves core strength and elasticity. As the growing baby weakens the abdominal muscles, which can lead to rib cage and back pain, pilates can reduce the pressure on the abdomen and back.

It is recommended to practise pilates under the guidance of a trainer as incorrect pilates positions can cause foetal distress.

Squats and lunges

These exercises are for your lower body. Regular squatting reduces labour time, as it makes the pelvic gap wider and allows the baby to emerge without much effort.

Lunges improve the range of hip motions and gives the foetus enough space to turn around while descending. You can start by standing with both legs together and then take a long step until your front leg is bent at the knee while the back leg is stretched out behind you.

It is advisable to take the support of your partner while performing these exercises as they require proper balance.

Some Warning Signs: When Should You Stop Exercising?

While pregnancy last month exercise is safe, avoid exercising if you:

• Feel chest pain and have abdominal pain, pelvic pain, or persistent contractions

• Experience an absence or decrease in foetal movement

• Have a headache and feel dizzy, nauseated, or light-headed

• Feel cold or clammy and notice an irregular or rapid heartbeat.

• Have vaginal bleeding or a sudden gush of fluid from the vagina

• Have sudden swelling in your ankles, hands, or face or have a muscle weakness

• Are short of breath and experience difficulty walking

Some Tips for Exercising In The 9th Month

Exercise for normal delivery in the 9th month requires some tips:

1. You must ensure that your workouts do not affect your day to day functions, such as eating and sleeping.

2. This is not the right time to try out a new activity. It is important to stick to the basic exercises and it is advisable not to do anything that could cause strain.

3. It is recommended to avoid exercises that involve a change in altitudes like skiing, hiking or climbing. Sports like scuba diving should also be avoided as these can cause decompression sickness in both you and your developing baby.

Key Takeaways

Although pregnancy is a wonderful time, by the ninth month, most women are exhausted as their bodies change drastically. Regular workouts can help to keep stress and anxiety at bay and improve the difficulty of labour, making the process that much easier. You can also download the BabyChakra App, the best pregnancy app today to guide you through.

FAQs

Yoga for normal delivery in 9th month

Being an ancient form of exercise, yoga is highly recommended for normal delivery in the 9th month and is considered the best for having a normal delivery. It gives elasticity and increases the endurance power which is a requisite for pregnant mums and most importantly if they are planning for a normal delivery.

What are Kegel exercises?

Kegel exercises are a form of pelvic floor exercise that involves squeezing and relaxing muscles in the pelvic and genital areas.

When should I start exercising for normal delivery?

Exercise can be started right at the beginning of the pregnancy after consulting a doctor.