TAILOR SITTING

It stretches perineal muscles without occluding blood

supply to the lower legs. A woman should not put one ankle on
top of the other but should place one leg in front of the other. A
good position to use when watching television, reading, or
talking to friends, or file papers in a lower cabin. It can be done
within 15 minutes.

SQUATTING
It can be useful position for second stage of labor. It can
be done 15 minutes everyday. A woman should keep her feet
flat on the floor. Picking up toys from the floor reduces the
amount of time a woman must devote to daily exercises.
PELVIC FLOOR CONTRACTIONS
They are commonly known as Kegel exercise. While sitting
at her desk, or working around the house, a woman can tighten
muscles of her perineum. It can be helpful during postpartum
period to reduce pain and promote perineal healing. In simple
ways, it can be done while the woman is urinating and trying it
to stop, urinate, stop, and urinate. This is how Kegel’s exercises
can be done.

ABDOMINAL MUSCLE CONTRACTIONS

These exercises helps strengthen abdominal muscles
during pregnancy. It helps prevent constipation as well as
help restore abdominal tone after pregnancy. It can be
doen in standing or lying position along with pelvic floor
contractions. A woman merely tightens her abdominal
muscles then relaxes them. Blowing out a candle takes a
fairly deep inspiration then exhales normally. Holding a
finger about 6 inches in front of herself as if it were a
candle.
PELVIC ROCKING
It helps relieve backache during pregnancy and early
labor by making the lumbar spine more flexible. It can be done
on hands and knees, lying down, sitting, or standing. By arching
her back and trying to lengthen or stretching her spine.