EXERCISE FOR NORMAL DELIVEY 1. Walking Benefits: A low-impact exercise that helps maintain cardiovascular fitness, promotes overall wellbeing, and can ease back pain. How to Do It: Aim for 30 minutes of brisk walking most days of the week. 2. Pelvic Tilts Benefits: Strengthens abdominal muscles and helps alleviate lower back pain. How to Do It: On hands and knees, arch your back while inhaling, then round your back while exhaling. Repeat for 10-15 reps. 3. Butterfly Stretch Benefits: Increases flexibility in the hips and groin area, which can be helpful during delivery. How to Do It: Sit on the floor, bring the soles of your feet together, and gently press your knees down towards the floor. Hold for 20-30 seconds. 4. Cat-Cow Stretch Benefits: Improves flexibility in the spine and reduces back pain. How to Do It: On all fours, alternate between arching your back (cat) and lowering your stomach (cow) in sync with your breath. Repeat for 5-10 minutes. 5. Birthing Ball Exercises Benefits: Helps with balance, can reduce back pain, and encourages proper positioning of the baby. How to Do It: Sit on a birthing ball and gently bounce or roll your hips in a circular motion. You can also practice squatting while holding onto the ball for support. Squats Benefits: Strengthens the legs and opens the pelvis, which can ease the labor process. How to Do It: Stand with feet shoulder-width apart, lower into a squat position while keeping your back straight, then return to standing. Do 10-15 reps. #Dr.dipakkolte #naturalbirth #nomaldelivrykoltehospital #momlife #newmom #prenatal #gentlebirth #pregnancylife #bestgynaecologistinravet #birthmatters #parenthood #birthphotography #fertilityinravet #pregnancytips #pregnancyjourney #healthypregnancy #informedbirth #labourkoltehospital