Exercises For Pregnant Women
Regular exercising during pregnancy reduces labour pains and also helps in easy delivery of the child. Let us see some exercises which can be done during the delivery period.
Exercise to Relax Physically and Mentally: This exercise is done by lying flat on the floor. Do the relaxation exercise in the following order:
1) Relax your forehead. Do not bring wrinkles on your forehead.
2) Then loosen your jaws allow them to relax.
3) Loosen your shoulders.
4) Let loose both your elbows and hands. Spread your hands away from the body.
5) See that your hands and fingers are loose.
6) Also loosen your legs.
If you are finding hard to relax, then ask someone to move his/her hand over your forehead, shoulders and back. This helps in faster relaxation. Do this process in between two labour pains. Relaxing helps in proper circulation of oxygen to the body. Face must also be relaxed. 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) Normal breathing: Put your hands on hips. Breathe slowly and release air through your mouth as if you blow a baloon. Do this for two times.
c) Breathing upto the jaws: In this process say "OUT" and put emphasize on "T". Breathing automatically takes place.
Deep breathing exercise should then be repeated.
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. This exercise definitely helps in preventing swelling of the cervix. The swelling of cervix is caused due the pressure exerted by the chid's head.
3) Breathing during final push out:
a) Put two pillows beneath your head.
b) Breathe normally through nose and release air through the mouth.
c) Breathe again.
d) Now take a deep breath and hold.
e) Bring your chin close to the chest.
f) Now apply full force so as to push the child down. If you are finding difficult to hold breath then release it and again take a deep breath.
e) Release your breath and relax.
The above exercise should be done in your final phase of pregnancy, i.e., when you are about to deliver.
About the Author: The author is very enthusiastic in writing on topics related to health. The author has wrote for various sites on topics such as pregnancy, acne remedies and various other home remedies
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Print Article | Download PDF | 50 views | Apr 21 2008
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