Exercising Inversely Proportional To Labour Pains!

Exercising regularly during pregnancy is the key to reduce labour pains at the time of delivery. 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) Let loose your jaws.
3) Loosen your shoulders.
4) Loosen both your elbows and spread your hands away from the body.
5) Keep your hands and fingers loose.
6) Also loosen your legs.
For better relaxtion you can also request someone to move 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. 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) Breathe slowly: Keep hands on your hip. Slowly breathe and then release air through your mouth as if you blow a baloon. Repeat the process twice.
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) The exercise is to be done by putting two pillows under 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) Chin is to be then brought very close to the chest.
f) Now you have to apply your full force. This will help in pushing your child down. If holding breath is not possible, then release it. Again take a deep breath and hold for sometime.
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.

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