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
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.
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.
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