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Some Exercises for Labour

What 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. 

Tailor-Sitting:
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.

Squatting:
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.

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