A) The Pelvic Floor
This is a hammock of muscles that supports the bowel, bladder and the womb. During pregnancy, the muscles go soft and stretchy, and this, together with the weight of the baby pushing down, weakens them, making you feel heavy and uncomfortable. You may also leak a little urine whenever you run, sneeze, cough or laugh. To avoid these problems, it is essential to strengthen the pelvic floor.
Strengthening the Pelvic Floor: This is a two step easy-to-do exercise:
- Lie on your back, with your knees bent and your feet flat on the floor.
- Now tighten the muscles, squeezing as if stopping a stream of urine. Hold for a moment, then let go gradually. Repeat 10 times.
- Practice this exercise at least three or four times a day. Once you've learned it, you can do it anytime, anywhere, lying down, sitting or standing. You will also find it useful in the second stage of labour, when knowing how to relax the muscles can ease the passage of the baby through the pelvis.
B) Pelvic Tilt
This exercise helps you move the pelvis with ease, which is a good preparation for labour. It also strengthens the stomach muscles and makes the back more flexible. It is especially helpful if you have a backache. What makes this exercise particularly advantageous is that not only is it simple to do, but you can do it anytime --waiting for a bus, ironing or cooking or even while watching TV. Just follow these steps:
- Kneel on the floor on your hands and knees and make sure that your back is flat.
- Next, pull in your stomach muscles, tighten your buttock muscles, and gently tilt the pelvis forwards, breathing out as you do so. Hold this position for a few seconds, then breathe in and let go. Repeat several times, so that your pelvis is rocking in and out of the position.
C) Tailor Sitting
Tailor sitting strengthens your back and makes your thighs and pelvis more flexible. It also improves blood flow in the lower part of your body, and will encourage your legs to flop apart at birth.
Sitting with Cushions
- Put a cushion under each thigh, or sit against a wall for support.
- Remember to keep your back straight.
Thigh strengthener
- Sit with your back straight, the soles of your feet together, and your heels close to your body.
- Grasp your ankles, and press your thighs down with your elbows. Hold them there for 20 seconds. Do this several times.
Sitting With Crossed Legs
You may find it more comfortable to sit like this. Make sure you change the front leg occasionally.
D) Squatting
Believe it or not, squatting really helps. It makes your pelvic joints more flexible, and strengthens the back and thigh muscles. It can protect your back, if you squat down instead of bending over, and is comfortable if you have a backache. Squatting is also a good position to take up during labour. You may find it difficult to do a full squat at first, so try holding on to a firm support, such as a chair or a window ledge, and place a rug or blanket under your heels. Get up slowly, or you may feel dizzy.
You can squat with a chair. Stand facing a chair with your feet slightly apart.
- Keep your back straight, open out your legs and squat down, using the chair to support you. Stay in this position as long you are comfortable.
- If you find it difficult to keep your feet flat on the ground, place a folded blanket under your heels.
If there's no chair, or you are on the telephone, or are breathless or picking up an object , you can squat unsupported too.
- Keeping your back straight, open out your legs and squat down turning your feet out slightly.
- Keep your heels flat on the ground and stretch your inner thighs by pressing outwards with your elbows. Stay in this position as long as you find it comfortable.
E) Relaxation and Breathing
These exercises are among the most useful you can learn and will be invaluable during labour. Knowing how to breathe properly and relax the muscles of your body will help you cope with contractions and save vital energy. Practice them regularly so that they become a natural response during labour. Relaxation will also help you unwind at any time you feel. tense or anxious. To start with, you can practice this exercise in a warm room where you won't be disturbed, Later you should find it easy to relax anywhere.
Relax your body
- Make yourself comfortable by lying on your back, well-propped up by pillows, or on your side, with one leg bent and supported on cushions.
- Now tense and relax the muscles of each part of your body in turn, starting with the toes and working upwards.
- After doing this for 8-10 minutes, let your body go limp. Try to feel heavy, as though you are sinking into the floor.
Lying on your side
You may be more comfortable, especially during later pregnancy, lying on your side with one leg bent and supported on cushions. Don't place too many pillows under your head, as this is bad for your spine. Never lie flat on your back in the later stages of pregnancy, as you can restrict the flow of oxygen to the baby in this position and may feel faint.
Breathing for labour
Different levels of breathing will help you stay calm and relaxed during labour. These are best practiced with your spouse or friend.
Light Breathing
- Breathe in and out of your mouth, taking air into the upper part of your lungs only.
- Your partner can put his hands on your shoulder blades and feel them move. Practice making the breaths lighter and lighter.
Deep Breathing
- Sit comfortably and breathe in deeply through the nose, right to the bottom of your lungs. Your spouse should place his hands just above your waistline and feel your ribcage move.
- Now concentrate on breathing slowly and gently out.
Relax your mind
While relaxing your body, try to calm and empty your mind. Breathe slowly and evenly, sighing each breathe out gently. Do not breathe too hard. Alternatively, try and concentrate on some pleasant or peaceful image.
Whatever exercise you do, remember not to push yourself beyond your own limits, never exhaust yourself and if you feel any pain stop immediately.
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