Exercise and psychological preparation for childbirth. Five types of exercises that may cause childbirth

One of the most responsible tasks, which stands in front of the future mother throughout the period of pregnancy, is physical and psychological preparation for the appearance of a baby to light, that is, to the process of childbirth. Since the birth of a child has a sufficiently large load on the mother's body, it is very important to properly prepare for the upcoming birth.

Activity All over the pregnancy period will serve a woman with a good service, as the performance of all kinds of pregnant women's complexes or in the conditions of various physical education centers allows you to enrich blood oxygen, support muscles in tone, reduce the likelihood of the development of varicose veins and problems with the back, and learn how to properly Breathing, which will help in childbirth.

It is important to remember that exercise allows you to keep yourself in shape even during pregnancy, not to gain excess weight, prevent the formation of such an unpleasant phenomenon as stretching.

Physical education during pregnancy has a positive effect on a psychological state. A woman performing physical exercises daily feels a tide of strength, vigor and energy. Charging for pregnant women provides a favorable mood for the whole day. But not all women are permitted by the load. From exercise will have to abandon if any of the following contraindications:

1. The presence of toxicosis accompanied by vomiting;
2. Miscarriage in previous pregnancies;
3. The uterus is in a tone;
4. The emergence of signs of gestosis in the second half of pregnancy;
5. Too low placenta location;
6. The presence of any diseases (ORVI, gastritis, diabetes);
7. The appearance after loads of stomach pain.

Physical preparation for childbirth

Physical preparation for childbirth is a complex of supportive activities:

• Exercise is a complex, to the fulfillment of which to achieve the maximum result should be proceeding in the earliest period of pregnancy. It is important to remember that classes should be permanent, and not episodic. Only in this case they will benefit the body of a pregnant woman and strengthen it. Physical exertion have a number of advantages, among which are the most important:

1. Normalization of the operation of the respiratory organs and the cardiovascular system;
2. Improving immunity and protective forces of the body;
3. Adaptation of the female body to physical exertion, which expect a fever during childbirth;
4. Reducing the number of complications during labor;
5. Rapid recovery after delivery;
6. Strengthening muscle taking part in labor;
7. The exercise complex is selected individually and depends on the set of factors to which the age of a woman relates, the features of its physique, the term of pregnancy and medical testimony.

• Massage pregnant women. An excellent additional means of physical exercise as a preparation for childbirth will be massage. He can also serve as an alternative for those who are lazy to do gymnastics;
• Hardening of pregnant women. Everyone knows that pregnant women are recommended as far as possible in the fresh air. An excellent option will be combined in nature with challenge procedures, which are able to significantly strengthen the state of health pregnant, which will have a beneficial effect on the stage of birth. A woman can take sunny baths, swim, make hiking, walk barefoot on the ground, pour water. An important point is to fulfill all these procedures in a good mood and with positive emotions;
• Proper nutrition. The concept of rational food during pregnancy implies a set in a daily diet of such foods that are able to fully meet the needs of the parent body in vitamins and microelements. Food needs to be chosen taking into account the timing of pregnancy, the presence or absence of an allergy from the mother. Balanced nutrition implies the prevention of anemia, different anomalies and complications during pregnancy and childbirth, as well as during the postpartum period, when a female body works with an increased load;
• Breathing exercises pregnant. Thes of them are that they teach a woman to control the work of all sorts of muscles involved in the process of respiration, which is necessarily useful in the course of labor. Such exercises can be learned independently, and you can visit special courses;
• Training techniques of relaxation. One of the important skills that help a woman should be properly prepared for childbirth is the development of relaxation techniques - they help pregnant to cope with fatigue, poor mood and attacks of depression.

Physical exercises

Successful preparation for childbirth provides for the use of various exercise complexes. With systematic implementation of them, physically you will be fully prepared for generic activities. The most interesting and commonly encountered are the following:

1. Become, legs on the width of the shoulders, go down to squat, without tearing off the floor from the floor. Hold in this position for 15 seconds. Sometimes pregnant women are hard to perform this exercise, it is possible to relieve it, if you leap your hands on the chair;
2. Sit on the floor, lay one leg to yourself, and the other - pull forward. The body is trashing to the stretched leg, trying to grab the foot to the hands. Hold in this position for a few seconds, repeat these steps with the other foot;
3. Liehead the walls, tightly press the floor with your back, and put your feet on the wall. Alternately rearrange the legs forward, straightening the body, while keeping the buttocks;
4. The "cradle" become straight, legs on the width of the shoulders, a little bent in the knees. Smoothly make several movements of the thighs to the right - left. The shoulders should remain motionless. Repeat the exercise forward - back. Such physical classes will allow the future mother to strengthen the muscles of the pelvis and the lower back;
5. "Butterfly" sit on the floor, put your feet, tighten the feet to be together, and the knees are divorced. Make spring squeezing up - down. Such an exercise allows you to stretch and make more elastic crotch muscles;
6. "Cat" Begin on all fours, bend and get back well. You will feel how lumbar muscles stretched. Repeat actions 10 times.

The physical exertion during pregnancy should be properly distributed in different terms, because each of them has its own characteristics:

1. In the period of 1 trimester, it is necessary to exclude exercises that increase intra-abdominal pressure. This category includes all exercises on the abdominal press. You can practice abdominal or full breathing, as well as master the relaxation technique;
2. During the 2 trimester, it is recommended to train the pelvic bottom muscles, long muscles of the back, as well as the abdominal press. Eliminate all exercises that are performed lying on the stomach;
3. At the beginning of 3 trimesters (until the 32nd week), it is necessary to reduce the overall physical activity, because at this time the mother's heart works in a tense rhythm. During this period, the performance of respiratory gymnastics and stretching exercises continues. It is necessary to avoid the position "lying on the back", which will exclude the occurrence of the lower hollow vein syndrome;
4. In the period after 33 weeks and up to the birth, stretching and respiratory gymnastics are performed. At this time, the belly grows very rapidly and the weight gain is a pregnant weight.

Preparation of the cervix and crotch

Preparation of the cervix and crotch towards childbirth is very important for any woman, but these procedures are particularly relevant for those who are going to become a mother for the first time. These exercises are necessary in order to increase the elasticity of the muscles of the perineum and cervix and prevent all sorts of damage and the appearance of breaks. Special exercises aimed at preparing the muscles of the sexual sphere to the generic process should begin with 2 trimesters. The most effective are the following exercises:

1. Kegel exercises: Thanks to them, the crotch muscles develop, which allows in the future to avoid such a serious problem as urinary incontinence. It requires alternate compression and squeezing of vaginal muscles.
2. Mahi feet to the sides: in the standing position, holding the support, the woman makes alternate swords of the legs to the right, then to the left.
3. Sumo squats: Woman squats with widespread legs.
4. Raising legs bent in the knees, to the stomach in the lying position.

The preparation of the crotch is necessary for the prevention of possible breaks and episiotomy - dissection of crotch tissues surgically in childbirth. For this purpose, regular crotch massage with 3 trimesters of pregnancy is performed. To do this, use any vegetable oil that is carefully rubbed into the skin.

Massage

Massage has a number of advantages, among which are the most important:

1. Improving lymphorage and blood circulation, which favorably affects the intrauterine development of the child;
2. Removal of muscle tension, as well as pain in the back of the back;
3. Prevention of stretch marks, edema of limbs and varicose veins;
4. Normalization of emotional state.

In addition, there are a number of contraindications for which you need to pay attention to:

1. Pronounced toxicosis;
2. The presence of sharp respiratory and infectious diseases;
3. The presence of skin diseases;
4. The presence of chronic diseases of the cardiovascular system;
5. Risk of miscarriage;
6. Diagnosed varicose veins accompanied by thrombosis;
7. Heat;
8. Increased blood pressure;
9. Acute back pain.

Conducting a massage for pregnant women, it is necessary to exclude shock and vibration movements, and also cannot be used electromechanical massagers in the form of belts that wear hands, hips or waist. You can not use the mats for which you need to lie back.

It is important to alternate a massage of different parts of the body. During the procedure, the woman is recommended to relax as much as possible. It is important not to forget about the use of special oils, helping the hands easily slide on the skin, not irritating it.

Psychological preparation for childbirth

For the maximum successful passing of the generation of one physical training is not enough. Woman should be psychologically ready for a waiting event. During the entire period of the baby tooling, it is accompanied by not only an exciting sense of expectation of the appearance of a baby, but also the fear of themselves. Psychological prepar preparation will help to get rid of these negative feelings and emotions.

The main points are the following:

1. Informing the future parental about the stages of the generic process. Each stage of childbirth requires a certain behavior. A woman must clearly understand and represent what physical sensations it will experience at each of the phases of childbirth and how it is necessary to behave in each of these periods. In this case, the consciousness of the feminine focuses on cooperation with medical personnel for the benefit of a born baby, which significantly dulls the perception of pain;
2. Professional psychological support. If a woman visits special courses, the likelihood of psychologists work on its psycho-emotional state. They will prompt how to send their thoughts into the right track and not to panic during childbirth;
3. Coffee on painless childbirth. Everyone knows that his own well-being is largely determined by any thing, subject or phenomenon. If a woman convinces himself that she can easily cope with childbirth, then, most likely, it will happen;
4. Repetition of respiratory facilities that are used in childbirth. In advance, the well-developed breathing technique becomes a habit, and the female can easily reproduce the desired type of breathing in childbirth at the doctor. Breathing exercises during pregnancy are of great importance for the successful passing of labor;
5. Measures to organize a comfortable environment in the maternity hospital. This includes the presence of a loved one and the establishment of trust relationships with the doctor.

Thus, the process of preparing for childbirth should begin with the beginning of pregnancy and cover all spheres of the life of the future mother. On how to adjust yourself to childbirth can be read in the article:

The birth of a child is a very responsible process and, therefore, requires careful preparation. When I asked my mother, whether she was preparing for childbirth, she told me how they bought me from dad, a crib, stroller and other essential items. The fact that you need to train vaginal muscles or cook breasts to feed, my mother has learned already after delivery.

Indeed, thirty years ago, the original women knew very little about childbirth and their consequences. And their husbands - and less. Our moms perceived childbirth as something terrible, but necessary. They put up with the indispensable consequences of childbirth, such as the rupture of the perineum, severe pain and generic injury in a child, believing that there is simply no other output. Fortunately, recently has changed much. Not only future mothers, but their partners are increasingly thinking about how to turn childbirth into a holiday that is remembered for life. In fact, if you prepare in advance, you can eliminate or minimize all the unpleasant consequences of childbirth.

During pregnancy and childbirth, the metamorphosis affect the whole body of the future mother. The stomach is rapidly increasing in size, and the chest is preparing for feeding the child. In addition, the future mother should learn to manage their breath and intimate muscles, then nothing overshadows you a holiday for the appearance of your child's light and will help you quickly recover after delivery.

Cooking breasts

During pregnancy, not only belly, but also the chest is significantly increased in size. Milk iron consists of 15-20 glands and muscle mass. Now your breast is preparing for lactation, the dairy lobes increase significantly in size, sometimes in the middle or in late periods of women begins to produce colosure. Very often, young mothers in the first days of breastfeeding are faced with a number of difficulties: the child refuses the chest, the nipples are cracking and hurt, etc. To avoid these troubles and quickly establish breastfeeding, it follows during pregnancy to prepare breasts.

Here a lot depends on the individual characteristics of the breast structure. Some women have a breast shape ideal for feeding a child. But, unfortunately, such a breast is quite rare. Contemporary mothers (primordin) often can be observed flat or varnished nipple. In this case, the child is difficult, and sometimes it is simply impossible to capture his mouth. To help the crumb to get food, my mother should still prepare nipples to feed. To do this, we can wear special linings that pull out the nipple, or pull it out with the help of breasts. It is advisable to do, starting from the 20th to the 36th week of pregnancy. After the 36th week, it is better not to stimulate breasts so as not to provoke.

In order to avoid cracks of nipples and pain when feeding, it is useful to massage the chest under a contrast shower. Movements should be circular and directed from top to bottom, to the middle of the chest. Nipples and Area is undesirable to wash with soap, as it dries the skin and leads to the formation of cracks. After the shower it is useful to rub the nipples with a terry towel. In addition, a special oil for the preparation of nipples to feed has recently been on sale. If from the 30-36th week of pregnancy to apply this oil after the shower, it will help prevent nipple injuries and painful sensations when feeding.

Intimate muscles, kegel exercises

Intimate or, speaking by scientific language, crottoer muscles, include the muscles of the sphincter, the inlet and internal muscles of the vagina. The more elastic muscles, the easier and more painful are childbirth and less risk of breaks. In addition, the trained muscles of the vagina normalize blood circulation in the lower spoken departments, thereby preventing development, reduce menstrual pain, protect against and still a whole heap of gynecological diseases. You can not even imagine how stretching and relaxing these muscles during pregnancy and, especially, with natural childbirth! Thanks to the training vaginal muscles, childbirth in the eastern women takes place pretty quickly and painlessly, and the phenomenon or episodemation of the crotch is extremely rare, which will not tell about the European. In addition, stretched vaginal muscles make it difficult to achieve orgasm (both male and female).

The well-known gynecologist Arnold has developed a serious program for Imbilling (training intimate muscles). Now his exercises are included in the programs of many schools for future mothers. First of all, it is necessary to feel what kind of muscles, and how to train them. Sitting in the toilet, try to delay urination several times. It is strained by the input muscles of the vagina. The field of how you felt these muscles, you can train them not only in the toilet. Try to compress the input muscles with the maximum strength and keep them in a tense state from ten seconds to five minutes. At the same time, try to breathe evenly and do not delay the breath. Perform this exercise in different poses (lying, sitting, standing) at least 20 times a day.

The following exercise is to altered the compression of the sphincter muscles (in the area of \u200b\u200bthe anal hole) and input vaginal muscles. Quickly strain the muscles of the sphincter and as quickly relax them. Then do the same with the vaginal muscles. Repeat this exercise 10-15 times. After that, you can move to simultaneous training of intimate muscles and breathing. Exhale - Hold your breath - squeeze the entrance vaginal muscles - inspire, without relaxing the muscles - relax the muscles - exhale. Repeat the exercises with the muscles of the sphincter. These exercises develop the skills that will be useful to you on attempts. They will teach you how to control the muscles during childbirth. By the end of pregnancy, it will be difficult for you to perform these exercises. This is because all soft tissues around the vagina swell, since the child puts pressure on the bottom. It `s naturally. And immediately after childbirth, you will find it difficult to feel these muscles. But this does not mean that they irrevocably disappeared. Just begin to perform intimate charge, and quite quickly everything will return to normal.

Belly and spine

For the next nine months, your belly will become a house for the baby. He will grow along with your child. As the abdominal increases, the future mother is redistributed by the center of gravity and it involuntarily want to lean forward, to stick up and take a more convenient position. Despite the fact that the belly grows forward, it has a greater burden on the spine. If you have been hard to wear a pregnant belly, then it's time to take care of. It was the bandage that removes the load from the loin, regulates the center of gravity and facilitates the future mother's heavy wear of his own belly. Doctors recommend regularly wearing a bandage, starting with the second half of pregnancy (approximately 28-30 weeks). But if the woman feels weight, then it is absolutely not necessary to wait for the second half of pregnancy - you can put on a bandage immediately as soon as there is a need for it. Just be sure to consult your doctor. Regardless of the bandage, you need to wear it lying. When a woman gets up, the muscles under pressure from the belly stretched, and it is advisable to maintain them in the original condition. The bandage should not cause discomfort, transmit vessels or put pressure on the stomach too much. If the bandage corresponds to the size and comes correctly, then the woman should not feel the inconvenience. If, after removing the bandage on the skin, red stripes remain or you constantly want to remove the bandage, it is recommended to go to the larger model. Properly selected bandage is completely harmless to the child and does not prevent him from moving freely.

Special exercises for relaxation will help you to remove the load from the spine. Stand on your knees, with a support on your arms. Try to relax your back muscles (without the bend of the spine). Head, neck and spine Try to keep on the same line. Then smoothly fuse the spine up ("Cat back") and also go back to the original position. Repeat this exercise 5-10 times. Then we smoothly shook the hips from the side to the side. Turn the head and hips to the right (as if you want to see your tail), then left. Repeat this exercise 10 times. Then combine the wetting of the spine and smooth swaying hips. This is especially useful. This exercise in the last trimester of pregnancy. It helps the child to take the "front" position relative to the front bend of your abdomen, which is considered the most favorable for childbirth.

Another trouble of a rapidly increasing belly - stretching. Experts believe that skin elasticity is a hereditary factor. It is from the genes, first of all, it depends on how much your skin is prone to stretching. Nevertheless, you can fight with our own genes with modern cosmetics.

Breathe deeply

In the ability to breathe the key to the health and harmony of the future mother and the child. In the next nine months and during childbirth, you have to breathe not only for yourself, but also for your child. And on how your breathing will be (smooth and calm or frequent and intermittent) depends on the state of your baby. If we use superficial (abdominal) breathing in everyfold life, now it is very important to learn your breast (diaphragm) breathing. Put one hand on the stomach, and the other on the chest. Make a short breath through the nose, then a long exhalation through the mouth. Then take a deep breath through the nose and long exhalation through the mouth. At the same time, the hand lying on his stomach should not move, and the hand lying on his chest should rise and go down with the diaphragm. Each exercise is repeated 10 times. It is very helpful to sit in a comfortable posture, close your eyes, relax and breathe deeply. A few minutes of such breath per day will help you calm down and remove the inner tension.

In addition, the correct breathing will help you control yourself during childbirth and reduce pain during battles. At all times, when preparing for childbirth, special attention was paid to proper breathing. This is an ancient method of psycho-physiological self-regulation. There are two simplest types of painkillers.

The first type is superficial breathing or, as it is also called, breathing in doggy. Before the onset of the next fight, the woman smoothly breathes through the mouth, and as the contractions rise accelerates breathing and at the peak it is almost superficial, and then when the fight falls, breathing gradually returns to normal. Such a type of breathing is very convenient during battles. It is believed that such breathing shortens the contractions, relieves pain and contributes to a more complete opening of the cervix. As a rule, in the maternity hospitals, the midwives are recommended to breathe "in doggy". And at night, it is impossible to breathe "doggy". Then the second type of breathing remains with simple sound. With this type of respiration with the attack of the fight, a deep breath is made through the mouth, and during the contraction, the air slowly exhales and is published with a throat moan.

Discussion

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"Children without pain" in Zip

to train vaginal muscles before childbirth by their compression? For some reason, it seems to me that the muscles are demanding the reverse jobs, i.e. stretching, i.e. It is necessary to try to sit on the twine, Mahi to do in legs, etc. After all, it is known that pumped muscles are very poorly stretched, you know how pitching with bent hands go. And the thrown muscles are bursting easily. I once became interested in improving the body, pumped up the muscles there too, there was a sorry to climb there, but how to give birth then at all? Also hemorrhoids from the fact that there Vienna from voltage increased almost earned. I doubt that when there is a child's head, you can somehow strain the muscles to help the process. Although of course I have not practiced yet. How do you think?

Thank you very much for the article. I am now in the fifth month, and found a lot of useful in it. I am a health worker, and of course I was told all this, but I had already forgotten it. Many experts consider the correct and theory of proper breathing, and everything else set forth in the article. Just many women do not know how to apply it, and during childbirth just forget about useful advice. Therefore, psychological training is very important, and during childbirth there should be a person who will calm down and tell me how to behave.

I live in Germany, with the first pregnancy, I soared to the filing course for pregnant women, so my midwives said that the intimate muscles before the birth to the coach was not stot because Muscles must be soft at childbirth, but after they need to be coaching to restore the form.

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Probably useful article. Although most women are half of all of these tips, even at first birth. After all, in the first place, everything will depend on the general state of the female organism, to radically change which for several months more than difficult. I was comfortable in a bandage, I wore it from the fifth month, but it did not save me from stretch marks, nor from a terrible feeling of gravity in the last month. But I did not need a special prenatal bra at all. Just bought an ordinary knitwear without bones of its size. Much more relevant to buy bustling for feeding. For a couple of weeks before delivery I advise you to buy one, and a couple of weeks after - the second. I have beige and black, very comfortable. They are both different designs, different manufacturers and dumb largest. Breast training, in my opinion, the occupation is meaningless and harmful. The problems still occur the same, but they are solved by the maximum for the week with banal cream like "Bapten". But my trained muscles, alas, were not useful. The baby was too large, and the birth on the most interesting place was interrupted by Cesarean. And my untrained girlfriends who have not visited any classes for pregnant women, safely developed themselves. So - listen to yourself if your body requires actions - attend courses, go to the pool, for charging and perform all the recommendations of specialists. Good luck.

Future mothers!
Download the Book of Grantli Dick-Rida "Birth Without Pain" from the book, put it in Word, correct to normal sizes and print. Special attention to chapter No. 6 "Birth". Read with pleasure! And the lungs of childbirth!

Menya vo vremya pervoi beremennosti ochen "muchal kopchik (ili rayon kopchika), kotoriy uzhasno bolel esli ya ubiralas" po domu ili dolgo nakhodilas "v odnom polozhenii. Esli ya sidela, to ne mogle vstat" esli stoyala to ne mogla sest "kak budto Kosti Zatverdeli V Takom Polozhenii. Posle Rodov, Bol "Ne Proshla Khotya VRACHI Govorili Chto Budet VSYO Normal" No. Sechas Ya Snova Beremenna Na 2-M Mesyatse Is Uzhasom Zamechayu Chto Bol "USILIVAETSA S KAZHDIM MESYATSOM. A ESLI Plod Nachnet Rasti Budet Prosto Nevinosimo Bol "No. Podskazhite CHTO MNE DELAT"?

And I strained me a little that Ah, our moms did not prepare at all for childbirth, and now all such trained and as a result give birth so well. All this preparation, good of course, but I, for example, did not specifically did anything, no muscles train and gave birth and fattened two years. So I do not think that the key to successful childbirth is to train the breath and exercise of Kegel.

As far as I know, you already sorry, maybe something, I did not understand, but I don't quite agree about breathing. In a stormy youth, I was fond of yoga. So there, on the contrary, it is described that the surface breathing method is not correct and not natural to the human body and it is breathing only light without the distribution of the load on the stomach leads to many diseases. Of course, this method can be for childbirth and ideal, to judge the specialists about it, but I am confused by words: "In the ability to breathe a key to the health and harmony of the future mother and child," this is an ancient method of psychophysiological self-regulation. " If there are several opinions about the correctness of breathing, what method is really correct and useful for the human body?

Comment Article "Preparing the body to childbirth"

This is an express course of preparing for childbirth, based on the interaction of ancient knowledge of yoga and science of obstetrics. Date of implementation: 22,2325 October5, 2015. Ultrasound, preparation for childbirth, massage and exercises of pregnant women, catalog Majurs of Moscow and Moscow region.

Preparation for childbirth: first child - you make breathing exercises Second child - you do not spend time on breathing exercises - you remember that the third child did not help you last time - you ask the epidural in the eighth month of pregnancy.

Discussion

I agree completely. When the second gave birth, I thought about as well, and also, on the advice of Mom, I read about myself the prayer of the Virgin, being quite distant from the church. But at that moment he was very imbued, and read between the fights even forty times, and how much could. I gave birth quickly (at 4 in the morning I climbed into the parent, at 6 am I already gave birth to), very easy, the guys of the sun, yesterday he was 15 years old and he was all the same sun, as, however, and all my other babes!

it helps to breathe. Really. breathe relaxing tribal breathing. In childbirth, your breathing must be brought to automatism. There may be no time for the installation of thought forms, so it is necessary to produce a breath together with thoughtforms.

and then. When the process of childbirth is going, he needs to help. To speak to yourself that the head fits into the pelvis is not a thought form if you are not a doctor and not an obstetrician, you cannot visualize it and, therefore, words will only distract you from the process. And you need to find yourself a visual image of how you open up and help the child get out. I personally helped the association with gravity - exhausted (I had almost vertical contractions before Rodstol, the birth was normal, slightly rapidly, and put me only 2 times on the back on the CTG, so in vertical childbirth, when the back is not clamped It was not at all), I felt like the strength of gravity helps the child to go out, mentally encouraged the child and touched her breathing so that my breath helps the process.

relaxation is 80% of the time in childbirth - actually, contractions. Intense work itself is only at fasting, there is another breath, working, there is a concentration.

therefore, it is necessary to look for a tolerant - your own - which is working for you, which is easily given to you, and from which you feel lighter to the child. A familiar from the courses helped the form "Tree", as she called her: she imagined herself with a tree, in which Juices were moving - here it was so convenient and she killed her breath in the battles. This, perhaps, everything sounds pretty stupid - from the side, but you think. To each item from your list there or may be some kind of image, you and your baby is close. Look for him and breathe with him.

preparation What is the thread of the body? In general, it is possible how to prepare a thread or do not go as going? I am just from those who believe that it is necessary to prepare for childbirth. But to prepare even more spiritually, morally, ideological, or whether, rather than physically (although stamina plays ...

Discussion

I am just from those who believe that it is necessary to prepare for childbirth. But to prepare even more spiritually, morally, ideological, or whether, rather than physically (although endurance plays a big role in childbirth). Read the advisable Michel is Oden, now you can find a lot in the network. Especially what concerns the physiology of childbirth.

For many centuries, a woman was intimidated by painful and painful childbirth. In the literature and film industry, not a single episode of happy physiological and painless childbirth, in which neither a woman nor the child is experiencing pain. In fact, painless childbirth is not a myth for a long time, but a reality! More and more women who are preparing and suitable for motherhood are consciously, do not feel pain and do not get injuries during the delivery.

Of course, such physiological clauses should be prepared in advance, even before pregnancy. In this article we will talk about how to prepare your body to childbirth, give it maximum flexibility and elasticity. The exercise data is better to start making before pregnancy, but you can start to practice them already in position. I warn you all future activist moms in advance - you will definitely consult with your doctor about these exercises, since each lady in the situation is an individual health situation. In any case, remember, these exercises must be performed very slowly, thoughtfully, watching the response of your body and in no case overlooking!

So, proceed to the exercises ...

The importance of the flexibility of the spine and the joints of the pelvis during childbirth

The spine man is not tough, but, on the contrary, flexible. During childbirth, the child should lay a way down, according to the birthway, to the sacrum (end of the spine) and get out. The head of the child is squeezed to go through the birthday paths. But the pelvis itself is also plastic to some extent. In the front of the pelvis there is a pubic symphiz. The pubic symbol is fibrous cartilage by which two pubic pelvis bones are connected. During pregnancy, this polusset is softened and, reaching a certain degree of mobility at the birth of a child, can disperse. The mobility and flexibility of the polusstava, as well as the lower spoken departments, can be developed during pregnancy with the help of exercises in which the pelvis is swing back and forth. It greatly facilitates childbirth and helps to avoid back pain - both during pregnancy and during childbirth.

Exercises on the pelvis flexibility

Exercise 1: Stand on your knees and go on your arms. Palms must be placed about thirty centimeters, and the knees are about twenty, hips perpendicular to the floor. Slowly burn your back, trying to raise buttocks as high as possible. At the same time make deep breath.

Then start slowly bending the back, as slowly and exhausted. At the same time, strain the muscles of the pelvis, buttocks and hips.

Return to the original position and repeat the exercise 10 times - slowly, without sharp movements.

Exercise 2: There is another way to "dig up" the pelvis. Stand up at the wall, heels at a distance of about fifteen centimeters from her, and try to touch the wall with the lower back. Or lying on the bed or on the floor, try with all the power to press the lower back on the support. Please note how the pelvis is moving, for which put hands on the hips and feel motion. But remember that all these exercises need to be performed very smoothly, without jerks.

Stretching muscles inner thigh surface

During childbirth, a woman spends quite a lot with relaxed breeds to the hips. Therefore, it is necessary to stretch the muscles of the inner surface of the thighs so that this position can be saved with comfort for a long time. During pregnancy, the exercise described below also allows you to develop knee and hip joints, improves muscle tone of the legs. And for childbirth is the best position, since the transverse size of the pelvis becomes the greatest.

Exercise 1. Stand on the socks, and then go down to squat, continuing to balance on your fingers. Put your palms on your knees and dig legs to the side as wide as possible, while holding your back as you can straight. Stand up and lower your heels to the floor. If it is difficult for you to maintain balance, you can stick to anything hand. Repeat five times.

Option of the first exercise. For those who are too hard or inconvenient to squat, you can perform a similar exercise lying on the back, and the knees should be raised and pressed to the chest. Palms Spread the knees to the side as wide as possible. At the same time, the feet should look inside. Repeat five times.

Exercise 2. Sit on the floor in Turkish, connecting the feet and spreading the knees. Clamp ankle with your hands, get ahead and put the forearm on the legs, then carefully press your knees, trying to push them on the sides. Repeat five times.

Exercise 3. Sitting in Turkish, as in the exercise 2, take the ankle, but the hands should remain straight. Ask a husband or other assistant to raise your knees up, at that time you ourselves must try to resist this, dropping your knees down. Repeat five times.

Council. Sit in Turkish whenever you have a quiet job-sewing, reading when you are going to watch TV. Try to relax in this position, placing my elbows on your knees, flashed in the back, lowering your head and closing your eyes.

Strengthening the muscles of a small pelvis during pregnancy

These exercises are most important from the entire complex of prenatal and postpartum gymnastics and require detailed explanations.

In the field of the bottom of the pelvis, a woman has three holes: the rear pass, the entrance to the vagina and the outer opening of the urethra (urethra). The rear pass is the end of the intestine; the vagina - the end of the tribute; Urethra is an outlet of the bladder. With a vertical position, the gravity of the internal organs causes a huge tension in the muscles, which support the organs of a small pelvis and closed these holes.

So, squeeze the tightly vagina and the rear pass, and at the same time strain the buttocks. Straighten, squeeze the rear passage so to feel how it is drawn into the inside. No need to move legs or buttocks, as it distracts. When the rear pass sphincter is tense and drawn, the sphincter of urethra and muscles of the vagina are also strained. Each of the indicated formations is surrounded by a ring of muscle tissue. Thus, all three holes are overlapped with a single muscle, in the form of a double eight. Squeeze this muscle as hard as possible and delay in this position for a while, then slowly relax. With slow relaxation, you can feel how these muscles are "released". This exercise must be done on twelve times twice a day. It can be performed at any time anywhere.

As the uterus increases, the amount and size of blood vessels increase. If the tone of these muscles is lower than the norm, then the control over blood vessels is reduced. The urinary incontinence appears, especially during coughing and laughter. Similar troubles may occur in the rear pass, not to mention the hemorrhoids - varicose veins of the rectum. If the muscles of a small pelvis are trained and supported in a tone, such problems arise much less often.

The same exercises help to return to normal size all holes, stretched and deformed during childbirth, and prevent some troubles that may arise with age. The feeling that the sphincters of the specified holes work well, it is very important for a woman: it moves and stands in a more free pose.

The ability to control the muscles of the vagina and strain the muscles of a small pelvis - the skill is very useful. Sex act will bring more satisfaction with both spouses if the wife knows how to manage the muscles of the vagina. Intimate relationships after childbirth will become more exciting, which will help avoid standard complaints of women on the fact that sexual intercourse has become absolutely uninteresting.

This is a simple exercise - literally a panacea from many diseases, it needs to be performed by all women: pregnant women who born - to all, everyone!

Chest exercises: before and after breastfeeding

The following exercise helps to preserve the mammary glands with elastic, increases blood circulation in tissues and provides a sufficient amount of milk for feeding. It should be performed during lactation and after the child from the breast, to preserve the elasticity of the glands to the old age.

Very often, exercise is recommended as a natural method to stimulate childbirth. Exercise is especially useful in order for your child to fall, and for his or her best promotion. There is at least five exercises that you could do when your pregnancy will reach the full time to speed up the process of childbirth.

1. Walking as a method for the natural stimulation of childbirth.

Walking supports you in a vertical position and contributes to your child to fall. This puts pressure on the cervix, which leads to smoothing and expansion of the cervix. The pressure exerted by the head of the child on the neck of the uterus also increases the local emission of oxytocin, which in turn causes childbirth.

In addition to the fact that walking helps your child take the right position, it is also useful for you. Walking is an excellent training of the cardiovascular system, it can deal with most people, in addition, no sports hall or special equipment is required for walking. Walking improves blood circulation, breathing, as well as muscle tone. She brings you into shape so that you can cope with the attack of the fights and were ready for the appearance of a newborn.

If you can, go in the mornings when the air is fresh and less contaminated. Wear comfortable shoes, as well as take with you a large umbrella. He can come in handy in case if you want to lean on something to remove the tension from the back. And it will also be very useful if it is too sunny or rain will go.

2. Is it possible to raise down the steps in the beginning for childbirth?

It is often said that in the hospitals of midwives they ask women to descend and climb the stairs so that the initial stage of childbirth passed faster.

Raising the stairs has the same effect as walking. It helps your child better advance, cervical uterus expand, and also increases oxytocin levels in the cervical area. In addition, raising his legs one after another, in order to go to the next step, your pelvis opens. It creates more space for the child and contributes to the beginning of childbirth. Light, swinging and growing movements during lifting and small shocks during the descent - all this helps the child to take the best position for childbirth.

Remember: It is important that you are not overwhelmed while walking around the steps, trying to cause childbirth faster. You should feel your own strength, and listen to the signals of your body.

3. How about swimming to stimulate childbirth?

Swimming is another beautiful kind of physical exercise that can help cause childbirth. It is believed that especially Brasss has such an effect.

Do not forget to wear protective glasses and follow the right navigation technique. If you constantly keep your head over the water, your spine will be asleep unnaturally. It is likely to lead to tension in the back, which is already fighting with the excess weight of your abdomen.

If you do not know the correct swimming equipment, it should not stop you! If you can swim a little, then you will be surprisingly quick to master the correct brewing technique of brewing. Hire a swimming coach for this.

Immersion your body into water when you are pregnant, in fact is a pleasant experience. Water supports your body and removes the weight from the legs and joints. If you have a feet swelling by the end of pregnancy, a small water pressure will easily help you get rid of this problem.

Indeed, it is worth going to the pool or on the beach to enjoy the benefits of water and swimming in order to stimulate childbirth and get rid of the edema of the legs!

4. Does squatting helps cause childbirth?

In position sitting in squatting, your pelvis begins to open, and it contributes to a simpler target of childbirth, as it helps your child to move along the generic channel, and also creates more space so that it or she is born. Sitting squatting, you can speed up the delivery process if they did not start because the child is too high.

Position squatting helps your child go down and take the right position. After the child takes the right position, there is less likely that he or she will be able to turn again. This means that you should squat only when your child is in the right position for childbirth. This provision is called the front position in which the child is headed down, looking at your back. If your child is in the posterior position - back to your back - or in a butt-made up head, it is important not to encourage it to descend down. The child must turn over to the optimal front position before you start to quack.

5. Watching - can there be an exercise to stimulate childbirth more convenient?

Small shaking can induce your child go down. In order to try such a physical exercise to stimulate childbirth, you need to find safe swings in which you can conveniently set up.

All these exercises can be the last natural impetus, which is needed by a donated child to be born. It is always very useful to engage in physical exercise. Never late, and even a little exercise can give noticeable improvements. Exercises can help begin childbirth and support you in shape. If you are in an excellent physical condition, you will feel great, you can withstand stress and diseases much better. Therefore, walk around the area, or go to the nearest park to shift on the swing!

When the term of pregnancy is coming to the final stage, the mother has already exhausted and wish to prevent themselves. The fear that the doctor will appoint an artificial stimulation of childbirth, forces women to take measures to independently. There are exercise to accelerate childbirth, proven over the years and many moms.

The easiest types of physical exertion

Physical culture is useful not only during pregnancy, but also to call birth. There are a number of exercises helping directly during the process of the appearance of a baby to light, they eliminate pain in the fights and help the proper passage of the fetus by the generic paths.

The most popular scamping exercises are walking on the stairs before childbirth, washing the floors. Sometimes such recommendations give even doctors. Of course, to cherish to the detriment of yourself or the child is prohibited. If there are deviations or contraindications, physical education and self-medication is dangerous.

Does the stairs help to give birth to walking faster? Yes, any physical activity contributes to improved blood flow. Specifically, walking on the stairs helps with each leg climb to open the pelvis, shaking rhythmic movements push the fruit down to the neck. The child gradually occupies the right position in the uterus, begins to put pressure on it. This causes the production of oxytocin, and as the result begins.

Great walking on the stairs to stimulate the generic activity, which has already begun, but weakly flows. It is not rare in the maternity hospital, you can meet pregnant women walking up and down the steps.

How to wash the floors to speed up the childbirth? Hands, the way is that a woman crawling on all fours, smoothly shakes his belly, leans from side to side, arbitrarily promoting the fruit closer to the outlet of the uterus. If the belly size allows, you can wash the floors "in tip".

Closer to childbirth, women arise a sharp desire to "nest" - general cleaning, washing windows, rearrangement of furniture. Moderate load for pregnant women favorably affects the beginning of the generic activity, but it is important to monitor well-being.

Use of squats

In demand, the useful physical exertion is squats before childbirth.

Is it possible to cause childbirth squats? Yes, the principle of action of squats for childbirth is the same as in other exercises. The main task smoothly promote the child closer to the output and prepare the cervix. The program of classes necessarily include squats to stimulate birth.

First of all, the main thing is to adequately assess your strength. Records are not needed by anyone, it concerns those women who decided to cringe after the lack of active physical exertion within 9 months. It is better to make exercises with a support, for example with a chair.

How to cringe to cause childbirth:

1. feet must be diluted at the shoulder level or wider;
2. slow deep squats are made;
3. knees are maximally divorced to the sides, no need to hurry;
4. back straight;
5. when reached the lowest possible position, we smoothly return to its original position.

Squatting. Such peculiar squats accelerate the childbirth that weakly proceed. From the standing position you need to slowly sit down, the feet should firmly stand on the floor. For 10-15 seconds you need to stay at the bottom, then the same slowly climb. Squatting gradually increases to minute.

Before proceeding with physical exertion to accelerate childbirth, possible risks should be known. Excessive activity is fraught with premature discontinuation of the placenta. This can cause unwanted consequences for the fetus and women. Therefore, the withdrawal of such - the squats cause childbirth, but, to make them better consciously.

Other methods

Sex and collecting scratched lights from the floor is also effective exercises incentive childbirth. Collection of matches - the method is funny, but acts on the principle of washing the floors.

Mentherapy, as they also call sex before childbirth, perfectly acts on the process of the child's appearance. In semen contain substances that help the neck of the uterus to open. Movement with sexual acting accelerate blood.

Can a hot bath provoke a childbirth? Efficiency is not proven, but women often resort to this method. The effectiveness is doubtful. Since relaxation obtained when taking a bath is able to stimulate generic activities, but the risk of obtaining a hypertonic crisis is higher. Therefore, in the presence of any pressure problems, with a heart or frequent dizziness, a hot tub for stimulating childbirth is contraindicated.

Women in the history of mankind tried many ways that can cause contractions. Nipple massage, causing a tide of oxytocin, but-shpa a few days before delivery, the cleansing of the intestine by the asylum or enema, the toddler's persuasion, the use of stimulating contractions (pineapples, chocolate, raspberry, sharp spices), massage of the lower back and feet. - The list can be continued infinitely. The main thing is to find the appropriate method for yourself.

Before starting any exercises to stimulate generic activity, you need 100% to make sure that they are needed. Often the future mother unreasonably wants to quickly begin childbirth. For additional stimulation, there are good testimony: tooling (we are about 42+), large fruit, lowland and others. Only a doctor after diagnosis can establish pathology.

In order to give birth to faster, it is forbidden to resort to people's ways to independently. It happens that the tribal is incorrectly established a lifetime period, and premature birth is fraught with the disability of the baby. It is important to listen to your body and instructions of the doctor, to do as it will be better primarily for the child.