What is a squat exercise?
Learn more about the squatting exercise and how it has helped many women during childbirth:
Maine tried squatting and was born
Squatting exercises are considered one of the most important exercises that are recommended during pregnancy, as they help in strengthening the muscles of the pelvis and legs, thus enhancing the ability to bear pain during childbirth.
Here are some reviews of women who have tried squats before giving birth:
- A pregnant woman in the ninth month confirmed that squatting exercises helped her facilitate the process of natural childbirth, as she felt that the pain was reduced and that the muscles became more strong and flexible.
- Another indicated that squatting exercises helped her open the uterus faster, which facilitated the birth process and made it less painful.
- A pregnant woman mentioned her experience with squats and said that she felt a great improvement in controlling her breathing and maintaining a proper rhythm during childbirth.
Definition of squatting exercise and its importance
The squat exercise is an exercise aimed at strengthening the muscles of the legs, buttocks and pelvic muscles, and is considered one of the most important exercises recommended for pregnant women.
Here is some information about the squat exercise:
- Squatting is one of the best exercises for strengthening the core muscles of the body, and it can help strengthen the pelvic muscles and legs that are tight during childbirth.
- Squats also help improve balance and stability and increase muscle strength, giving you the ability to better handle the pain of childbirth.
- The squat exercise is also suitable for women who suffer from back pain during pregnancy, as it can strengthen the abdominal and pelvic muscles and increase the stability of the spine.
- It is crucial that the squat exercise is performed under the supervision of a physician or a professional trainer, and that the body is not strained or performed improperly, as this can lead to pain or injury.
- Squats are recommended to be performed regularly and progressively, as you can start with a few movements and then increase the challenge with time and muscle strength.
Benefits of squatting before childbirth
Squats are one of the common and effective exercises that some women use before giving birth to prepare both physically and mentally.
There have been many successful experiences and testimonies of women who have done squatting exercises and their impact on the birth process.
Here are some of the main benefits of prenatal squats:
1. Facilitating the delivery process: Squatting is a powerful tool for the natural facilitation of labour, as it strengthens the pelvic muscles and improves flexibility in this delicate area.
2. Strengthening the pelvic muscles: The squat exercise strengthens the pelvic muscles and prepares them to deal with the physical effort involved in childbirth.
3. Improve muscle flexibility: The squatting exercise contributes to increasing the flexibility of the pelvic muscles and thighs, which facilitates the process of stretching the muscles during childbirth.
4. Back Pain Relief: Squatting can help reduce back pain experienced by women during pregnancy, by strengthening the back muscles and improving their flexibility.
5. Improve Breathing and Checking: Squatting can help improve breathing and focus during childbirth, which helps women relax and control the labor process.
There are many successful experiences of women who have given testimonials about their experience with prenatal squats.
However, women who wish to practice this exercise must consult the specialist doctor and follow his instructions and directions to ensure their safety and the safety of the child.
Tips and advice for practicing squats safely
How to do squats correctly and safely
When doing squats, it is important to do them correctly and safely to avoid injuries and to ensure that you get the maximum benefit from this exercise.
Here are some tips and tricks for doing squats safely:
- Warming up the body: Before you start doing squats, be sure to warm up your leg, hip and back muscles by doing stretching and walking for a while.
- Use knee pads: Knee pads can be used to provide support and protection for your knees while doing squats.
- Maintain correct body posture: While performing squats, make sure that your back is straight and slightly elevated, and do not distort your back posture.
The knees should be bent at a 90-degree angle and over the toes. - Proper breathing: Take care of proper breathing while doing squats.
Breathe normally and do not hold your breath while performing the exercises. - Don’t lift heavy weights: When you start doing squats, use light weight or no weights at all.
Over time and the development of the strength of the legs, the weight can be gradually increased. - Avoid Pain and Numbness: If you feel any pain or numbness in your knees while doing squats, stand up immediately and relax.
If symptoms persist, see a doctor. - Practice regularly: Do squats regularly to increase leg muscle strength and improve balance and flexibility.
- Consult a specialized trainer: If you are a beginner or feel uncertain about performing squats, it is preferable to consult a specialized trainer to guide you and provide advice and proper guidance.
Consult a gynecologist before doing squatting exercises
The importance of consulting a doctor before starting squatting exercises
When it comes to doing any exercises during pregnancy, it is important to consult your gynecologist before starting.
There are several reasons why this is important:
Fitness assessment: The gynecologist helps assess the current physical fitness of the pregnant woman and determine the appropriate exercises.
General health assessment: The gynecologist assists in assessing the general health of the pregnant woman and making sure that there are no health problems that impede the practice of squatting exercises.
pregnancy safety: The gynecologist helps determine whether the pregnant woman is eligible to practice squatting exercises without affecting her safety or the safety of the fetus.
Avoid health problems: The gynecologist can guide the pregnant woman to avoid any health problems that arise as a result of improper squatting exercises.
Precautions and warnings before squatting exercises
When doing squats, there are some precautions and warnings that must be observed to ensure your safety and the safety of your fetus if you are pregnant.
Here are some tips to keep in mind:
1. Consult a doctor: Before you start doing squats, it is best to consult your doctor to make sure they are suitable for your health condition.
2. Do not overdo the exercises: Deep squats can be stressful on the lower extremities, so you should avoid overdoing the exercises and listen to your body.
3. Continuous Monitoring: Track any abnormal changes while squatting and stop if you feel any uncomfortable pressure or pain.
4. Be careful while descending and ascending: Be careful when descending and rising from a deep squat, and use support if you need it.
5. Avoid Overwork: Don’t force yourself to do squats if you’re feeling tired or tired.
What not to do or do when doing squats
When doing squats, there are a few things you should avoid to ensure your safety:
1. Excessive exercise: Avoid squatting excessively or for long periods of time without rest, as this can lead to excessive fatigue on the lower extremities.
2. Lack of Right Orientation: Avoid doing squats without proper guidance or direction, as doing the movement incorrectly can lead to injury or improper preparation.
3. Improper body position adjustment: Improper body movement should be avoided while squatting, as this can increase the risk of injury.
4. Not consulting a doctor in case of pregnancy: If you’re pregnant, you should consult your doctor before doing squats to make sure they are safe for you and your baby.
Tips for achieving the best results with squats
How to get the best results with squats
To get the best results with squats, you can follow these tips:
- Make sure you choose the right weight: Use weights that match your fitness level and challenge your muscles without over-straining them.
It may be best to apply squats with your own body weight before increasing the weights. - Maintain correct posture: Head straight and make sure your feet are directly under your knees when you come down.
Make sure your back is straight and don’t allow your knees to move in or out. - Control your breathing pattern: exhale when you come down and inhale when you stand up.
Breathe evenly and stop the exercise if you feel dizzy or very tired. - Correct muscle contraction: When doing squats, contract the muscles and do not rely on momentum or muscle relaxation.
Go down slowly and use your muscle strength to rise. - Warm up and warm up: Before starting squats, do simple muscle warm-up exercises such as brisk walking or aerobic exercise to avoid injuries.
- Keep the challenge going: For best results, increase your training weight gradually over time.
This will help enhance strength and increase muscle size.
Tips for relieving pain during childbirth
When you’re in pre-labour and thinking about ways to ease the pain during labour, squatting can be beneficial and effective.
Here are some tips to reduce pain and facilitate labor using squats:
- Use the aids: A sturdy chair or a squat bar stand can be used on the birthing bed to provide the necessary support for the body during the exercises.
Walls can also be used as a support point while doing squats. - Stay upright: Make sure to maintain a straight back while doing squats.
Do these exercises gently and comfortably for your body. - Relax and breathe slowly: When doing squats, focus on deep breathing and relaxation.
Breathe slowly and deeply, and focusing on your breathing will help you stay calm and control the pain. - Ask for help: If you don’t feel confident doing squats on your own, don’t hesitate to ask your partner or professional healthcare provider for help.
They may have experience and knowledge that will help you perform the exercises correctly. - Enjoy psychological support: Don’t forget to talk to your partner or people close to you about your experience with squatting and during childbirth in general.
May they have many kind words and psychological support to encourage and help you.
Remember to always consult with your healthcare team before undertaking any sporting or exercise activity during your pregnancy.
They may provide advice and guidance tailored to your personal circumstances.
conclusion
Based on the information mentioned in this article, we can conclude that squatting is an exercise that is considered safe to facilitate and expedite labour.
However, it is important that you speak with your doctor before beginning any exercises or sessions to ensure that they are safe and appropriate for your individual health condition.
Squatting sessions can help move the baby in the pelvis and stimulate labor, but squatting is not recommended if you have health problems, a complicated delivery, or a caesarean section.
How often do I do the squatting session in the ninth?
Experts recommend performing a squat session once a day in the last weeks of pregnancy, in order to get the most out of it without overexertion or fatigue.
When do I start squatting?
Squatting exercise can begin when you enter the ninth month of pregnancy, after consulting your doctor and obtaining his approval.
Your doctor may also recommend that you start exercising earlier if you have special circumstances or if you want to speed up your labor.
Do squatting exercises open the uterus?
Squatting exercises are among the exercises that are believed to help stimulate and facilitate the process of opening the uterus during childbirth.
However, there is no conclusive scientific evidence that proves the effectiveness of these exercises in opening the uterus directly.
Therefore, before starting any exercises, it is important to consult your doctor to inquire about their benefits and safety for your health condition.
What are the movements that accelerate childbirth?
In addition to squats, there are some movements that can speed up and facilitate labor.
These movements may include:
- Walking and moderate physical activity, which can help the baby move in the pelvis and expand the uterus.
- Changing a sitting position, such as lying on the right or left side, to relieve pressure and guide the baby into the pelvis.
- Using the birth ball to sit and move on it, which helps move the pelvis and facilitate the birth process.
- Use of supported reproductive positions, such as standing or sitting positions in a chair or crawling on harnesses.
المصدر: تفسير الاحلام / شام بوست
