Pregnancy is truly an extraordinary experience for a woman, However, it is accompanied by a fair share of issues. In most expectant mothers, the women often experience back pains, swelling, tiredness, and even anxiety that usually come as preparation for labour. What if we tell you that there is one easy yet powerful way you can try to alleviate all of these symptoms and also help ease your delivery? Well, squatting every day during your pregnancy is the key to that.
Benefits Of Doing Squats During Pregnancy For Easier Delivery
Squats are most often associated with strength training. However, this exercise is not only for the gym enthusiast but can play a very important role in supporting a healthy pregnancy. If done safely and in proper form, squats provide a multitude of benefits to the body and mind. Here are a few reasons why adding squats to your pregnancy routine may make your months of pregnancy easier and potentially lead to a smoother delivery.
1. Improved Posture and Reduced Back Pain
As the baby continues to grow within the woman’s body, several changes take place in the body, and surely one of the most obvious is a growing belly. This change also shifts your centre of gravity, potentially straining the lower back which can often be painful. Squats do engage the entire core, as well as both glutes and legs, in order to further improve posture support for the spine. By strengthening these areas, squats can relieve the pressure on your spine, ultimately reducing the likelihood of back pain during pregnancy.
Also Read: What To Expect During A Routine Prenatal Ultrasound: Signs To Take More Care
2. Increased Strength and Endurance for Labour
Labour is a very physically demanding process, and therefore building strength in your lower body can significantly aid in the process. Squats target the quadriceps, hamstrings, and glutes i.e. the muscles that are heavily engaged during the pushing phase of labour. By doing regular squats, you are training these muscles to enhance their strength to make pushing much easier and much more effective when the time arrives. Squats also increase your stamina, which is what you need while in labour and for long hours of it, too.
3. Improved Circulation and Reduced Swelling
Amongst the symptoms exhibited by pregnant women, swelling mainly in the legs and feet can be a good sign. It is also established that squats stimulate blood flow up and down in the body's entire system. Thus, an increase in flow to the leg area will tend to reduce fluid accumulation that causes swelling. Large groups of muscles, which are the ones engaged through squats, ensure efficient reflow back into the heart system, reducing any chances of occurrence of varicose veins and discomfort from swelling.
Also Read: Pregnancy Mood Swings: What’s Normal, What’s Not, And When To Seek Help
4. Pelvic Floor Strengthening
Pelvic floor muscles play a very critical role during delivery. Strengthening these muscles may be helpful for an easier and less painful delivery. Squats are excellent in engaging and strengthening the pelvic floor to prepare these muscles for the demands of labour. You are actually improving muscle tone in the pelvic region by practising squats regularly, which leads to less perineal tearing and a smoother recovery post-delivery.
5. Better Flexibility for Childbirth
The deeper you squat, the more flexibility and mobility you develop in your hips and lower body. This flexibility can be very helpful during childbirth, especially if your baby is in a less-than-ideal position. The ability to move your hips freely can help facilitate better positioning for labour and delivery. Squats can also open up the pelvis, which may help the baby engage properly, leading to a quicker and less complicated birth.
Bottomline
Squats help strengthen the muscles that one will need to use during labour and delivery. They also help support the pelvic floor and facilitate flexibility. Adding squats to your pregnancy routine under the guidance of your healthcare provider will help you prepare your body for a smoother and more comfortable pregnancy while preparing it for a successful and empowered delivery. Remember, every pregnancy is unique, and the body is made to be sensitive.