Nowadays, after having a C-section, fewer mothers are willing to attempt vaginal delivery. The reasons these mothers hesitate are twofold: fear of physical complications and dread of the pain during childbirth. However, experts at the Mayo Clinic in the United States recommend three exercises to help facilitate vaginal delivery, which expectant mothers can practice frequently during the final months of pregnancy.
Three Exercises Recommended by U.S. Experts for Smoother Births (Public Health Network)
Seated Cross-Legged with Feet Together:
Keep your back and waist straight. Press the soles of your feet together, pull your heels inward, and slowly lower your knees. This stretches the muscles of the thighs and pelvis, improves birthing positions, maintains pelvic flexibility, and enhances blood circulation in the lower body.
If this pose is challenging, lean against a wall for back support or place a cushion under your thighs—but always keep your back straight.
Pelvic Rocking:
Support your body with hands and knees, keeping head and torso level. Engage your core, hold for several seconds, and gently rock your back. Then relax your core and back, lower your back while keeping it as level as possible, and repeat. This strengthens lower back muscles and helps alleviate back pain during labor.
You can also perform a similar exercise against a wall: Stand upright close to the wall, aiming to bring the area below your waist and above your hips as close to the wall as possible.
Wall Slide:
Stand with your back against the wall, feet shoulder-width apart. Slowly slide down the wall into a seated position.Hold the seated position for several seconds before sliding back up to standing. Repeat this movement 10 times. This exercise helps open the pelvic inlet, creating more space for the baby to enter the birth canal.
To reduce pressure on the knees, place a small ball against your lower back to decrease resistance during the sliding motion. You can also perform this exercise without a wall, maintaining a straight back and feet shoulder-width apart.