Exercises To Reduce Labour Pains By Shilpa Kalekar At Isnare.com Ezine Articles

Getting pregnant is a dream come true situation for most women in this world. No sooner a woman comes to know that she is pregnant, various thoughts, doubts start to arise in her mind. These thoughts are ofcourse pleasant thoughts. But at times there are thoughts which cause worry in the woman's mind. At such times it is wise for a pregnant woman to seek advice on pregnancy. Doctors, learned people, friends who are already moms, etc are the one's who can give you good advice. Pregnant women should also read good books and educate themselves regarding dos and don'ts during pregnancy. Here in this article I will tell you some exercise which will be of great help to you during pregnancy.

Women who exercise regulary during their pregnancy will enjoy it’s benefits at the time of delivery. Delivery for such women will be easy and without much pains. Let us see some exercises which can be done during the delivery period.
Exercise for Physical and Mental Relaxation: This exercise is to be done in the sleeping position. Do the relaxation exercise in the following order:

1) Relax your forehead. Do not bring wrinkles on your forehead.

2) Jaws should be let loose.

3) Loosen your shoulders.

4) Loosen both your elbows and spread your hands away from the body.

5) Hands and fingers should be kept loose.

6) Also loosen your legs.

Better relaxation is possible if someone moves his/her hand over your forehead, shoulders and back. Do this process in between two labour pains. Relaxing helps in proper circulation of oxygen to the body. Also keep your face relax. Automatically your whole body will get relax.

Types of breathing exercise for relaxation:

1) Breathing in synchronisation

a) Deep breathing: Breathe deeply through your nose and fill your lungs. Release air through your mouth.

b) Breathing slowly: Put your hands on your hip. Then slowly breathe. Release air slowly through your mouth as if you
blow a baloon. Do this exercise twice.

c) Breathing upto the jaws: In this process say "OUT" and put emphasize on "T". Breathing automatically takes place.
Start again from deep breathing exercise.

2) Low breathing: Breathe low for two times and then blow air out. Keep doing this until the urge to push baby outside is stopped. This exercise is to be done when the cervix is closed. Doing this exercise prevents swelling of the cervix due the pressure exerted by the head of the child.

3) Breathing during final push out:

a) First of all rest your head on two pillows.

b) Breathe normally through nose and release air through the mouth.

c) Breathe again.

d) Now take a deep breath and hold.

e) Touch your chin to your chest.

f) This is the right moment to apply full force. The force applied will push the child down. If you find difficult holding your breath, then release it. Again take a deep breath and hold for sometime.

e) Release your breath and relax.

The above exercise is to be done when the cervix is fully open.

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