Up until now, we have been focusing on your mind- tools for distraction, etc. Now, it's time to focus on your body! Let's not forget what a
p - h - y - s - i - c - a - l experience giving birth to a baby is, as well as emotional!
There are exercises you can do to prepare your body physically. Exercises should always be done gently and NOT forced!. If they are uncomfortable to you, DON' T do them.
But first, let's talk a little about body mechanics. When you are pregnant, you are susceptible to poor posture. Often this is the major cause for back ache. Go look at how you are standing in a mirror. Are your shoulders humped over? Do you look like you have a slumping appearance when you are walking? Because of the additional weight you are carrying, your center of balance is off, and your body is being pulled forward as a result. Try to readjust your posture by standing straight, with shoulders back, and buttocks in. ( Read pgs 12, 13, in your book ) What book?
Also, because of the natural physiological changes of pregnancy, you are susceptible to falls as well. Relaxin is a hormone released during pregnancy which softens ligaments in the body. That combined with your center of balance being off, be carefull walking, and with lifting objects. When you lift something, as you bend your knees lower your body, with your feet apart to balance your weight. Or hold on to a counter top, or chair for additional support. Don't stand and bend over to pick up an object. A position hard to do anyway!
There is also an increase in body circulation, and you may experience some swelling, and muscle aches, and a stuffy nose. This is to be expected, but, if the swelling is pronounced in your face, hands, and feet, your doctor should be notified! If the swelling is slight, sit down, kick your shoes off, and elevate your feet. Take the "weight" off them for a bit. Here's more comfort measures for what's ailing you ( Read pg 5 in your book ) What book?
E x e r c i s e s ( Read pgs 14 - 19, and 88, in your book ) What book?
Taylor sit - Sit on the floor, knees bent and feet crossed. ( common yoga position)
Modified Taylor Stretches
1. Sit on floor, back straight, knees bent, soles of feet together. Place elbows on knees and gently with your elbows, press down on your knees. You should feel your inner thighs stretching. No bouncing.
2. Sit on floor as above, only this time you will gently raise your arms out in front of you, straight, and palms together, and reach out in front of you, as far as you can COMFORTABLY, and slowly. Then return to your starting position. You should feel stretching in your inner thigh muscles
Kegels - These are very important to do! These exercises help to tone the muscles in the perineum ( the area between your vagina and rectum), or the pelvic floor. These are the muscles you tighten when you feel the urge to urinate, but tighten to hold back the flow. Do these everyday, several times a day. Slowly tighten these muscles as you count to ten, and release. Work up to holding/tightening the muscle longer than ten .Repeat.
There are several exercises you can learn to do. Read your book, practice them, and they will also be discussed, and demonstrated in your childbirth education class.
Changing positions help to facilitate the birthing process by creating more room in the pelvis, such as in squatting. Lying on your back is the worst position because it compromises circulation. You have 2 large blood vessels: the aorta, and the vena cava. Smaller blood vessels branch off these rather large vessels to circulate blood to your arms, legs, and organs. When you lie on your back, the weight of baby can compress these vessels and compromise circulation to the uterus and the fetus.
Changing positions is also good for helping baby to change its position in utero. Perhaps you are having low back discomfort due to baby's position (not poor posture). This is usually because baby is in the - occiput posterior position, meaning baby's head and spine is rubbing up against your spine! Ouch! You want the baby to rotate to the anterior position where baby's spine is facing out, and following the contour of your belly.
Changing positions is also good for YOU. It keeps you active by participating in your labor. Often when you are participating you feel more in control, and that you are doing something to help yourself in labor. Changing positions can do that. But, keep this in mind: you will need to change positions about every 20-30 minutes if possible, or when you feel the need to. Our bodies can adapt and get use to a position allowing for discomfort sensations to creep back. At first, when you change a position, you may be uncomfortable, but it will pass.
Slow Dance - Great for early labor. Pretend you and your partner are dancing. Put your head on his shoulders. Allow your arms to drop, and dangle. Let his arms wrap around you, losely, but firmly, below your waist. Your arms will fall over his. Now gently rock, sway, back and forth. Now, if you are really short, or he's really tall...whatever your heights, just adapt this position to where you feel comfortable and relaxed in doing it.
Squatting - Great position for birthing your baby. Do this several times a day. Practice this position, but don't stay in the position for to long, it can be uncomfortable, and hard on the knees, especially when you are not use to it. Hold on to something firm with one hand and just lower your body down into a squat, with knees bent, back straight. Rise up, and repeat. Why is this a great position? It widens your pelvic outlet that baby passes during birth, and it works with gravity.
All Fours - This is good for relieving back discomfort. Position yourself on the floor resting on your hands and knees "all fours". Gravity will help to move baby from the pressure felt on your lower back.
Positions for Pushing and birth
The following positions are used during pushing and delivery of your baby.
Squatting - As mentioned above, but with support from your partner and/or nurse, etc. You can do this also with a "squatting bar" that most hospitals have.
Side lying - with outer leg raised, and slightly bent at the knee
Side lying - with your hands holding back your knees
Semi sitting - in your bed, sitting upright, with support from partner and/or nurse, etc., with your hands holding back your knees
Birthing Stool
Pushing methods will be discussed in the Labor and Birth Section
Props
A rocking chair! Hospitals have them and they are great! They are soothing, provide movement, distraction, and are relaxing to use. Now, add your breathing, and rock in a rhythmic manner during a contraction...and it may almost be hypnotic.
A Birthing Ball! Not all hospitals have them, but you can purchase them from Lamaze International or purchase a Prenatal Pregnancy Kit-cmplete with video at Ball Dynamics
Take me to
