Top 6 Exercise Tips During 9th Month of Pregnancy For Normal Delivery|| Mycord

Top 6 Exercise Tips During 9th Month of Pregnancy For Normal Delivery.

If this is your first child and you’re in the 9th month of pregnancy, the thoughts of labour pains are probably giving you sleepless nights right now. Even more so is the thought of a normal delivery since you obviously wish for good health of your baby. Doing exercises during 9th month of pregnancy that support and stretch the muscles of your back, pelvis, thighs can prove to be useful. We’ve curated a list of exercises that help you with the same:

  • Pelvic Stretches
    This is one of the best exercises during 9th month of pregnancy. Keep your feet sturdy on the ground, stretch your legs and keep your back straight. This will stretch and shift your pelvic onward and backward. Repeat it 10-20 times depending on your comfort level.
  • Squats
    How To perform squats for normal deliverySquats help in contracting and loosening the pelvic muscle during pregnancy and reduce delivery pains. Take the toilet position with the support of a holder or gym ball in order to add pressure to the pelvic and thigh area.
  • Yoga
    How To Perform yoga for normal deliveryYoga one of the most ancient forms of exercise is like a mystical route to a peaceful mind and healthy body. Doing yoga exercises during 9th month of pregnancy has several benefits including increased elasticity and endurance power. You can try vakrasana, utkatasana, konasana, and bhadrasana.
  • Cobbler Pose
    How to do cobbler's pose for normal pregnancyAlso known as tailor pose, cobbler pose helps in stretching your pelvis and building good flexibility. Remember to do this exercise with a cushion below your back and thighs.
  • Downward Dog
    Downward Dog Exercise for normal deliveryThis exercise is important since it gives support to your thigh muscles and lets them maintain good holding capacity. To do this exercise, extend your legs and bend on all four limbs, floating the back towards the sky. Hold onto the position for two minutes, release, and repeat daily.
  • Kegel Exercises
    Kegel exercises are also known as of pelvic floor exercises. They’re one of the most important exercises during 9th month of pregnancy because they help in strengthening the muscles located in your vagina and rectum. You can perform the exercise either by contracting the pelvic floor muscle or by holding the pelvic floor muscle. Hold it for 10 seconds and release. Perform it 15-20 times daily.

Remember to maintain correct postures at all times, never fatigue yourself and always do these exercises for short spans of time. These exercises keep your pelvic joints flexible, increase blood flow to your lower body, thus comfort your delivery. We hope that you do these exercises during 9th month of pregnancy and share your experiences with us. Happy Motherhood!!

Insomnia during Pregnancy

How should one cure insomnia during pregnancy?

Insomnia During Pregnancy

Most women experience a significant decrease in the quality of sleep. It turns out that pregnancy can make you feel exhausted all the day and it cause insomnia at night.

Here are some of the most common causes of insomnia during pregnancy, plus a few tips to help you get a better night’s sleep.

 

What is insomnia?

Insomnia means you have experienced difficulty in falling asleep, staying asleep, or both. It is very common for pregnant women to experience insomnia during all stages of pregnancy especially if it is your first pregnancy, but it tends to be more common in the first and third trimesters. Between midnight bathroom breaks, hormonal missbalnce and pregnancy woes such as congestion and heartburn, you might be spending more time out of your bed than in it.

The good news is Insomnia can be miserable for the women but it’s not at all harmful for the baby.

What causes insomnia during pregnancy?

Dear Moms-to-be, there are many reasons you might be wide awake in the awkward hours and these includes:

  • Frequent loo breaks
  • Nausea or vomiting
  • Back cramp / stiffness
  • Breast tenderness
  • Abdominal discomfort
  • Leg cramps
  • Shortness of breath
  • Heartburn
  • Dramatic dreams

Other causes of insomnia can be stress-related and especially might occur when you feel anxious about the labor or justifying the role of being a new mother. These thoughts can cause disruption of sleep at night, especially after your second and third visit to the loo.

It is very difficult to distract yourself from these thoughts, but try to remember that thinking about such problem is not providing any solution.  Instead, try to write down all of your concerns in a paper. This will give you a chance to consider possible solutions while discussing with your family, friends and even with your doctors later. If there are no solutions, or there is nothing you can do, turn the page in your journal and focus on another worry. This can help empty your mind so you can rest.

Being upfront with your partner about your feelings and worries can also help you feel better.

1.Set sleep time:

Set sleep time

Best way to manage insomnia during pregnancy is to set up good sleep habits by making a routine to go to bed every night.

2.Listen to soothing music before bedtime

Listen to soothing music before bedtime

Make routine with something relaxing music to be comfortable before you go to sleep.

3.Reading Books

Reading Books

Avoid screen time at least an hour before bed. Blue light from the TV, your mobile phone, or tablet can have an impact on your body’s circadian rhythm. Try reading a book instead.

4.Soothing bath before going to bed

 

Soothing bath before going to bed

Taking a soothing bath might also make you sleepy. Just be careful that the temperature isn’t too hot — that can be dangerous for your developing baby.

5.Drink Up Schedule

Drink Up Schedule

Drink Up Schedule

Drink plenty of water throughout the day. But try to minimize the water intake after 7.30-8.00 pm.

6.Say No to Caffeine

say no to coffee

say no to coffee

Try to avoid caffeine induced product from your regular meal especially after late afternoons.

7.Diet schedule

Eat a healthy diet and try to enjoy your food slowly to reduce the chance of Heartburn or indigestion. For which you can plan your dinner early but don’t go to bed hungry.

8.Intake of Ice-cream

Intake of Ice-cream

Intake of Ice-cream

Ice cream is delicious. Whether you eat at night or day doesn’t matter. It’s not ‘bad’ in any sense. But you have to be conscious about your body because if you ingest that food — water, fat, sugar, and deliciousness — it will have to be handled by your body. And try to avoid its intake late in the night.

9.Room Climate

Room Climate

Room Climate

Keep your bedroom silent, dark and cool for the required sleeping condition and try to use a night lamp during your visit to the loo at midnight and try to avoid bright lights.

10.Distract

Distract

Distract

If you suddenly woke up at midnight then try to engage yourself reading books or something else unless you feel sleepy then lying on the bed and stirring to the clock.

11.Start Meditation

Insomnia during Pregnancy

Meditation is a great technique which helps you to relax and positive thinking. That’s the reason currently most of the birthing centers incorporated yoga and meditation in antenatal classes before childbirth.

Conclusion:

Most of the pregnant women, Experience insomnia during antenatal is common.  If you are facing trouble to sleep at night. Try to take naps during daytime but try to avoid sleeping pills, supplements or herbal sleep induced products unless you consult with your gynaecologists.

If your Insomnia is severe, and impacting your ability to function. Your doctor may be able to prescribe a sedative which is safe to take during pregnancy and not affecting your baby.

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Ask your family to follow these tips when you’re 9 months pregnant || MyCord

 

Being around a woman when she’s pregnant can be tough, but not as tough as the situation she is in. Families need to understand what she’s going through and be supportive, loving and caring and she needs it the most at this point. At 9 months pregnant, she’s is at the most important and critical phase of her life, and needs to be taken care of, like never before. Keep in mind the following things if you have a pregnant wife or member at home:

 

  • Read books on pregnancy and babies

She’s 9 months pregnant. If you haven’t already read a few books on pregnancy and parenthood, then you are highly suggested to do so. This will make you understand her better. This is also a way of showing that you care for her.

 

  • Accompany her to the doctor

Visiting the doctor with a pregnant lady is the best way of engaging with her in her journey. Not just to doctor’s appointments, accompany her everywhere! A pregnant woman needs care and social support the most. Being alone can induce stress, anxiety and also sadness. Socializing helps in staying happy. However, do allow her some alone time too.

 

Ask your family to follow these tips when you’re 9 months pregnant .

  • Reduce her stress

Give her massages, take her out for dinners, let her vent out her anxiety, fear and stress. Talk to her and listen to her problems, and seek solutions. Pregnancy is physically and emotionally demanding and requires a lot of strength in itself. Do the chores yourself and do not ever burden her with work or pressure.

 

  • Help her get some sleep

Sleep can be very difficult to get when you’re 9 months pregnant. Make sure there are no noises in the house and that she is completely stress free throughout the day so that she can get sound sleep at night. Massages relax your body and help induce sleep too.

 

  • Be patient

At 9 months pregnant, she is physically, mentally and psychologically going to go through a roller coaster ride, so make sure that you’re always patient with her and remind her that you’re always going to be there for her.

 

  • Help her through her mood swings and sickness

Make sure that she is getting the correct professional help at all times, for both physical and psychological conditions. She needs to be at her best, both physically and mentally, to deliver a healthy baby. Remind her to take medicines, take care of her diet and keep her in a happy space, always.

 

Remember! She’s 9 months pregnant and is very close to bringing a new member to your family! Treat her like a queen and make sure that this is the happiest phase of her life since she’s about to give you happiness of lifetime in a few weeks! Good luck!