Exercises For Pregnant Women

A feature article by Shilpa, Apr 19, 2008         

Summary: First time pregnant women fear delivering a child. They keep worrying about the labor pains they need to overcome at the time of delivery. Here are some exercises or techniques which will help them in reducing labor pains and help them to relax better at the time of deliver.

 
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 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) Relax your jaws by loosing them. 3) Loosen your shoulders. 4) Let loose both your elbows and hands. Spread your hands away from the body. 5) Then loosen your fingers and hands. 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. 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) 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. 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) 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 should be done in your final phase of pregnancy, i.e., when you are about to deliver. 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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