Some relaxation techniques and exercises are very helpful for dealing with labour and delivery. Some of them are mentioned below. Pregnant women must do these exercises only after consulting an obstetrician and under the supervision of expert. Read on to know more.
Which relaxation techniques are helpful during pregnancy?
Lie on your back with your head on the cushion and your lower legs raised on a chair. Close your eyes and relax for 10-15 minutes. This exercise will also help relieve swollen ankles and feet.
Lie on your side and keep a pillow underneath your head. Bend your upper arms and legs upwards, placing a pillow under this knee. Keep your lower leg straight. Close eyes and clear your mind. Breathe in and count to 10. Breathe out slowly. Relax completely.
Are there any exercises to prepare oneself for labour?
Yes. You could try squatting and tailor-sitting. Most women find it easier to give birth while squatting. You can also strengthen your thigh muscles, increase circulation with the pelvis and relax the tissues at the perineum through tailor-sitting. After this routine you must take 20-30 minutes break with a 5-10 minute period of concentration on your breathing. Relaxation techniques are particularly helpful during delivery, as pain is known to increase due to tension.
Keep your back straight and sit on the floor with your leg stretched out in front of you. Bring the soles of your feet together as you bend your knees. Pull your feet as close to your vagina as you can, while lowering your knees to the floor. Breathe deeply. Stretch your spine as you breathe in and relax your shoulders and the back of your neck as you breathe out.
At first, stand with your back straight and your feet 18" apart. Then lower yourself and squat down as low as you can. Entwine your fingers and spread your knees apart with the help of your elbows. Keep your heels on the ground. Hold for a few minutes and then kneel down or stand up. You can use this position to lift things from the floor.
Kegel exercise is one of the pelvic floor exercises which can help to make your pelvic muscles flexible thereby preparing them for labour and delivery. It is practiced mainly to strengthen pelvic floor muscles.
This exercise is done by contracting and relaxing the muscles of pelvic floor. Start this exercise by first identifying your pelvic muscles. Assume as if you are trying to stop your urine by contracting these muscles and hold it for few seconds. Release these muscles again after few seconds are over. In this way contract and relax your pelvic muscles for four to five times. This exercise can be practiced for three times in a day.
Do not hold your breath while practicing this exercise and avoid pulling you pelvic muscles from your abdomen. Try to breath in a relaxed manner while practising this exercise. You must learn this exercise from a certified trainer. This exercise is really helpful for dealing with problems like urine incontinence.
Walking is the best exercise which women can prefer to prepare themselves for labour and delivery. You can walk for 20 minutes in the morning and 20 minutes in the evening daily for the best results.
The walking exercise is quite simple and all that you need is a just a good pair of shoes. Taking up this exercise can help pregnant women to make their body muscles flexible. Such flexibility can help body to cope the rigours of labour and delivery easily. It can help to boost your stamina to deal with labour. By practising this exercise daily, women are likely to have short labour and are able to deliver the baby smoothly.
Walking can prove beneficial not only during the labour but also during the entire pregnancy term. It helps to promote good sleep, aids digestion and also helps to get back into the pre-pregnancy shape easily.
Other Exercises for Labour
Here are some exercises which can be practiced by pregnant women for smooth labour and delivery.
Although, these exercises are good to practice for preparing oneself for labour and delivery, it is a must to consult an obstetrician before starting any exercise regimen during pregnancy. Never practice any exercise without consulting your obstetrician during pregnancy.
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- The Indiaparenting Team