How to help yourself during contractions. How to behave during childbirth and contractions in order to give birth easily and without breaks Correctly relax during childbirth

An important point that determines the normal course of childbirth is the ability of a woman to relax. Being a reliable method of natural pain relief, relaxation techniques will make childbirth easier not only for the mother, but also for the baby.

Relaxation, or relaxation, plays a big role during childbirth. It helps to reduce pain during labor, helps to more quickly open the cervix and free passage of the fetus through the birth canal. Relaxation helps a woman to rest between contractions, keeping her strength for the straining period, which requires significant physical effort. The ability to relax will be useful to a young mother in later life. Indeed, 10-15 minutes of complete relaxation sometimes give the same effect as a few hours of sleep, and relaxation helps to fall asleep with insomnia.

As you know, in the first stage of childbirth - - very painful sensations can occur. If a woman does not have the proper skill to reflexively (in response to pain) relax, the tension of the muscles of the perineum develops, the opening of the cervix worse, the blood supply to the mouse, which is in good shape, is disturbed. As a result of these processes, the pain intensifies and the vicious circle closes. Due to the woman's tightness, the child suffers: tense muscles of the perineum, spasmodic cervix, hypoxia (deterioration of oxygen supply due to pinched vessels and impaired blood supply to the placenta) complicate and lengthen the process of childbirth.

Conversely, relaxation relieves tension, thereby reducing pain, improving blood circulation, including blood flow in the placenta; relaxation allows the cervix to open faster, and the baby to move freely through the birth canal, being born.

Basic Rules

relaxation

In order for you to be able to relax your body during childbirth and, thereby, facilitate the birth process, you need to bring the ability to relax to a reflex, to ensure that your body is completely subordinate to you. This can be achieved through regular relaxation exercises. There are several methods of relaxation. For daily exercise, 10-15 minutes are required, which can be set aside, for example, before going to bed. It is necessary to perform all the exercises: in childbirth, you will intuitively choose the most suitable for you. Training is best done in silence (especially during the first sessions) and in a comfortable position so that at first nothing distracts you. Gradually, you can complicate the task, because you must be able to relax regardless of the presence of other people nearby, in an unfamiliar environment, in different poses - nothing should prevent complete relaxation. Remember: in the first stage of childbirth, only the uterus will work (contractions are not subject to the volitional control of a person). And you need not interfere with the contraction of the muscles that ensure the opening of the cervix. It will be the best help of mother to the born baby.

Exercise 1: the opposite method

The state of complete relaxation is not familiar to us, therefore, in order to feel relaxed muscles, you should first strain them.

Sit or lie down comfortably. Pillows can be placed under the head or arms. You should be warm, clothes should be loose, not squeezing the body. The main thing is that your position does not cause the slightest discomfort.

Start with: the ability to control it greatly helps during childbirth. Breathing can help you relax, as well as control the state of relaxation, its depth. Take a calm slow breath, then the same exhale, relieve tension.

After that, focus your attention on your legs. First bend your toes, feel the tension in the muscles, then relax them. Bend your feet, feel the calf muscles tense, then relax them, feel the warmth spreading through your legs. Do the same with the muscles of the arms, then try to tighten and relax the muscles of the pelvis and perineum, abdominal muscles, and chest muscles. Lastly, work with the muscles of the neck and face. They NEED to be given special attention, as it was found that the muscles of the lower part of the face (chin, mouth, cheeks) are reflexively connected with the muscles of the cervix. Watch your breath: you must not hold it. This exercise takes 10-15 minutes to complete.

Exercise 2: Spreading Relaxation

Start the exercise by relaxing some part of the body, such as the arms. Feel how limp your muscles are, how warmly fills them, how heavy your arm has become. Gradually spread this feeling to other areas: to the shoulder girdle, chest, other arm, etc. Imagine that a gentle, calming wave of relaxation slowly rolls over you until you feel the bliss of relaxation throughout your body. Hands and feet are filled with a pleasant heaviness, you are too lazy to move them. The muscles of the face are relaxed, do not tremble. quiet, calm. Stay in this state for at least a few minutes.

You need to get out of the state of relaxation gradually, without rushing. Take a deep breath and exhale. If your eyes were closed, open them. Squeeze your fingers and toes in turn. You should be especially careful to take a vertical position: slowly, slowly rise.

Exercise 3: "contrast relaxation"

Perhaps this is one of the main exercises. During childbirth, you will feel your uterus contract and tighten during labor. You must, rising, as if on the crest of a wave, relax all other parts of the body in a fight. Only in this case, contractions will most effectively contribute to the opening of the cervix. Otherwise, tense muscles will close the “road” to the baby being born, and will greatly complicate the natural course of childbirth.

To simulate the situation of childbirth, it is necessary to relax all the rest against the background of tension in one part of the body. For example, tighten your right hand, clench it into a fist, feel how tight the muscles have become, feel the discomfort associated with prolonged tension. Then relax the whole body, leaving the right arm in tension. Someone can help you by controlling the tension and relaxation of your muscles, giving you commands. Now complicate the task: tighten both arms at once, and relax the muscles of the head, neck, torso and legs. Then tighten your left leg and left arm - while the right half of the body should be relaxed. If your assistant feels tension in that part of the body that should be relaxed, he should say so, give the command: “Relax the left leg”, to facilitate the task, you can massage the specified area. On the effect of reflex relaxation of the desired part of the body in response to a massage carried out by a partner, another relaxation method is based - a reflex to touch. If you make it a habit to relax in response to your partner's touch, then light massage movements during childbirth will help to effectively relieve tension in the right areas of the body.

Auxiliaries

To achieve the main goal - relaxation - all means are good. During childbirth, it is desirable to use the most effective of them. And what relaxation methods are best for you and what exactly helps to achieve the desired state of relaxation, you need to find out empirically even during pregnancy.

Aromatherapy. The use of aromatic oils for therapeutic and prophylactic purposes is now very common. In minimal concentrations, affecting the olfactory receptors, as well as in microdoses entering the body during breathing, oils of various plants can have a wide variety of effects. For relaxation, oils with a calming effect are usually used: ylang-ylang, lavender, jasmine, neroli. During childbirth, when using an aroma incense burner, a cocktail of oils from these plants produces an analgesic, antispasmodic (eliminating spasm) effect.

Aromatherapy should take some precautions. Before the first use, it is recommended to put a drop of oil on a paper handkerchief and smell it. The appearance of adverse symptoms (sneezing, coughing, watery eyes, redness of the eyes, skin, sore throat) may indicate an allergic reaction and individual intolerance to this oil. In this case, you cannot use it. In addition, during pregnancy, the use of peppermint, chamomile, rosemary, thyme, juniper oils is not allowed, because they can cause uterine contractions. Allergic reactions are most typical for oils of citrus, rosemary, juniper, thyme.

Meditation. Sometimes it stands out in a separate way of relaxation, called "visualization". To help relieve tension and achieve a relaxed state, it is recommended to call on your imagination and memory to help and mentally transport yourself to some place where you are very easy and calm.

To minimize pain and tension during childbirth, you need to use all possible reserves: breathing correctly, taking a comfortable position, anesthetic massage and good mood.

1. Relax

Do not be afraid of the pain of the upcoming fight, because it will increase the pain. This process is associated with muscle tension, which increases if you are nervous and worried about the pending (which is far from a fact) pain.

Therefore, to avoid pain during contractions, learn to relax your body. This will help eliminate the excessive tone of the circular fibers of the lower areas of the uterus, the cervix, which causes pain during contractions.

In a state of complete relaxation and relaxation, calmness, contractions, that is, the activity of the uterus during childbirth is perceived as ordinary muscle contractions.

If you can relax at least once during a contraction, you will understand how much easier it is to endure the discomfort associated with uterine contractions.

2. Control your emotions

This tip also applies to relaxation. If you start screaming during contractions, get nervous, it will cause muscle spasm, which will increase the pain significantly. Therefore, to avoid pain during contractions, control your emotions.

3. Do not strain during the examination

You should not strain even during the time when the doctor examines you, as tension will only increase pain. During these examinations before childbirth, the obstetrician determines the opening of the cervix, the position of the fetus, the advancement of the head or pelvic end.

At the time of the vaginal examination, try to breathe often and shallowly, relax all muscle groups, especially the muscles of the perineum, then the examination will be as painless as possible.

4. Breathe properly

When the contractions are just beginning, while the pain is mild and short, you need to breathe deeply and evenly during the contraction. This is the so-called slow breathing.

When contractions, that is, involuntary contractions of the muscles of the uterus, become more intense and painful, you can use rapid shallow breathing, somewhat similar to the breathing of a dog.

The husband can be instructed to monitor the frequency and correctness of breathing, but before that it is advisable to prepare him, for example, during courses for pregnant women.

5. Choose comfortable postures

Certain postures will help you relax as much as possible. In theory, these poses, according to your body characteristics, should be prompted by a doctor. However, there are general guidelines.

For example, pain during contractions is easier to bear if you stand by the bed, leaning on the headboard. You can jump on a fitball, this helps to relax the muscles of the pelvis. You can lie on your side if the obstetrician is not against such a position, because when a woman in labor lies on her side, her labor activity slows down.

You can walk if you wish. But, again, it is worth consulting with an obstetrician so as not to unnecessarily speed up labor activity.

6. Massage

Massage will help relieve pain, relax and anesthetize contractions. You yourself can make circular movements with your fists in the lumbar region, stroke under the belly on both sides parallel to the inguinal fold.

The husband can be instructed to massage and rub the tailbone, on which there are many pain endings. This massage is quite effective and helps to avoid pain during contractions.

7. Finding the Right Relaxation Techniques

Many women find a warm shower or bath helpful in relaxing, as long as these privileges are provided in the delivery room. But you can provide music and a pleasant aroma for yourself.

Before giving birth, think over these moments - what you will do during the birth process. Perhaps your favorite music or book will help you relax and forget about the pain. Or maybe your favorite comedy will help you get through your contractions.

To make it comfortable to give birth, take your favorite slippers, comfortable, easily removable clothes with you.

8. Positive attitude

And the most important thing is a positive attitude during childbirth. With pain during contractions, optimism will help to cope.

It is important to think about the successful outcome of childbirth, about the imminent upcoming meeting with the baby, about how your baby will look at you for the first time and stretch its tiny hands towards you. And then you are not afraid of any pain. Believe in yourself, because you are a woman! So, nothing is impossible for you.

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The history of obstetrics is more the story of the gradual deprivation of the woman in labor of the main role in the drama of childbirth. It all started in 17th-century France, when a male doctor first entered the delivery room and assumed the role traditionally performed by midwives. Women in labor were placed on their backs to make it easier for doctors to apply obstetrical forceps. But, according to tradition, a woman lies on her back only during attempts. And what pose can be considered optimal for fights? There are several opinions on this matter.

The body of each woman works according to its own laws, which means that childbirth is completely different for everyone. A woman giving birth should trust her feelings, move exactly the way she wants, take any position that is convenient for her. In many maternity hospitals, a woman in labor is allowed to sit, walk or lie in any position, in the absence of contraindications. This type of birth control has a number of advantages:

• A woman can actively participate in the process of childbirth and feel it better.
• The ability to change body position stimulates blood circulation in the uterus, as a result of which the child receives more oxygen.
• The cervix opens up better, and the woman in labor experiences less discomfort during contractions.
• The birth canal stretches more easily, adapts better to the size of the baby's head, so that the likelihood of soft tissue ruptures is reduced.

vertical position. Many women find it instinctively and stay in it for a long time. This is no coincidence: "vertical" postures relieve pain, especially in the back. In addition, in an upright position, in addition to the force exerted by the contracting uterus, the baby is affected by gravity, and he moves faster through the birth canal.

In order for you to be able to use all the available opportunities during childbirth, we will present various options for vertical postures:

• At the beginning of the first stage of labor, you can sit back, leaning back on your hands or a pillow; you can also "saddle" a chair, resting your hands on its back, or sit on a special ball on which you can bounce or bounce.
• It is convenient for many women in labor to stand, leaning on the edge of the bed.
• If the birth is partner, you can actively use the help of the future dad: the mother can, as it were, hang on the partner’s neck, and if the woman in labor is sitting, it is convenient for her to use the father’s back or chest as a support.
• Another variation of the vertical posture is the squatting position. In this position, the pelvic bones diverge somewhat to the sides, which helps the baby move through the birth canal. This position is most relevant when the cervix has already fully opened, but the fetal head has not yet sunk to the pelvic floor.
• There are women who walk around the delivery room during labor.

The position "lying on the back". This traditional position is the most physiologically unfortunate for both mother and child. When a woman lies on her back, the uterus with the fetus presses on large blood vessels, which, in turn, impairs the outflow of venous blood from the lower body, including from the pelvic organs. This reduces the amount of oxygenated blood flowing to the placenta and makes it difficult for the mother and baby to have blood flow. The supine position is recommended at a certain stage of epidural anesthesia, when it is necessary that the anesthetic spread symmetrically over the membrane of the spinal cord.

Side lying position. The "plus" of such a pose is that large vessels are not squeezed with it. This position, in contrast to the position on the back, is the most gentle for the fetus. It is often used at the end of the first stage of labor, when the cervix is ​​almost completely open; but it is impossible to force the course of labor, for example, when the fetus is small, premature, or there is intrauterine growth retardation.

By the way, doctors have long noticed that all the postures that a woman takes during childbirth, as a rule, are asymmetrical. For example, a standing woman in labor leans mainly on one side. This is due to the physiology of childbirth: passing through the pelvis, the baby's head should turn, and the expectant mother instinctively "helps" the baby to do this.

Childbirth in water. During the first stage of childbirth, a woman is immersed in water, often up to her neck. Sometimes someone carefully supports her head if she dips the back of her head and ears into the water, leaving only her face on the surface. In the water, contractions are easier, and the woman feels more comfortable. First, she doesn't have to struggle with her own body weight during contractions. Secondly, the heat of the water reduces the production of adrenaline and relaxes the muscles.

Learn to relax!

Most often, on the eve of the next fight, a woman experiences fear of pain. Fear is a natural defensive reaction. But even a woman's slight anxiety can cause tension, which will lead to contraction of the circular muscles and, thus, will interfere with the work of the muscles of the uterus to expel the fetus. If a woman is in tension, then the outlet of the uterus is also in tension. And this in most cases means a long and painful birth: the mother herself, as it were, prevents her child from being born. Conversely, if the woman is in a calm, relaxed state, the cervix opens easily: at the moment when the longitudinal muscles begin their work of expelling the fetus, the muscles that kept the uterus locked during pregnancy relax and stretch easily. In this case, the pain is less intense and the baby is born much easier.

Typically, relaxation techniques are taught in childbirth preparation courses. If you have not had a chance to visit them, then you can use a simple method. Tighten certain muscle groups, such as the buttocks, then relax them. Thus, you will begin to distinguish between the sensation of tense and relaxed muscles. If you did not happen to learn how to relax your muscles during pregnancy, then you can try to do this during childbirth. Try not to tense up or tighten up as the contraction approaches and during the contraction itself. Try to relax as much as possible; think about how, by straining, you are preventing the opening of the cervix and the progress of the baby through the birth canal. Once you've done it once, you'll get the feeling that a fight in a relaxed state is much easier to bear than in a tense one.

So, we have seen that the choice of posture during contractions is a very individual matter. Therefore, if the pregnancy proceeds without pathologies, and the woman is healthy, doctors, as a rule, give her complete freedom of action. They follow the woman in labor, supporting her with a word spoken in time, controlling the process and coming to the rescue only at the right time. After all, when a person has a choice, he has confidence in his abilities and everything works out.

A woman giving birth should trust her feelings, move exactly the way she wants, take any position that is convenient for her.

• Premature birth, intrauterine growth retardation of the fetus (in this case, the position of the woman on her side is optimal).
• Childbirth in a breech presentation (if the woman is in an upright position, then with a slight opening of the cervix, when the birth canal is not yet ready for the birth of the baby, the umbilical cord may fall out; this situation requires emergency delivery).
• Epidural anesthesia. Despite the fact that with epidural anesthesia, a woman ceases to feel pain, but does not lose the ability to move, the patient is still recommended to lie down, as muscle weakness occurs, and sometimes blood pressure decreases. All this can lead to a fall when trying to get up. However, there are also types of epidural anesthesia that do not exclude the possibility of contractions in an arbitrary position.
• Rapid or rapid childbirth. The upright position can force the birth process, which will have a negative impact on the mother and baby.

So, the very first rule during childbirth is to forget about fear. Fear causes spasm, everything shrinks, while on the contrary, it is very important for the expectant mother to relax and, as it were, let go of the pain. You should not be afraid, childbirth is a natural process. Think more about the baby, about how you will enjoy the first meeting with him. If you are not opposed to partner childbirth, ask your husband or mother to be with you at this crucial moment, you will be calmer with them.

Learn proper breathing with your husband. During childbirth, he will be able to prompt and breathe with you if you forget or get distracted.

The main aid in relaxation is proper breathing. If you breathe properly, your body relaxes, fear keeps your muscles from tightening, your lungs are oxygenated, and the opening happens as it should, gradually and gently. While the contractions are not yet painful, breathe evenly and calmly, superficially. Try to rest or even take a nap, because there is hard work ahead.

Can't take a nap anymore? So it's time to take a vertical position. It is advisable to move all the time, until attempts begin. The constant movement of the woman in labor in the first stage of labor also contributes to the opening of the cervix. So, the contractions are getting stronger, it's time to apply the first type of breathing. At the contraction, inhale deeply for three counts, then hold your breath for a second, and exhale deeply for six. Consider to yourself, it distracts from obsessive thoughts.

Another type of breathing you can do is pulse breathing. Wait until the contraction starts, put your hand on your wrist and feel for a pulse. Now inhale for four beats of the pulse, hold your breath for four beats and exhale also for four. Use whichever of these two types of breathing is more comfortable for you.

Take a player with your favorite calm music to the delivery room, this will help pass the time and get distracted. Learn which essential oils have a calming effect and are suitable for you personally. Apply to wrist and inhale occasionally.

The first birth usually lasts quite a long time, on average 12 hours. During this time, you can try different positions, find the most suitable and comfortable position for yourself. The most effective posture is knee-elbow. It will help relieve the pressure on the pelvic region that occurs when the baby passes through the birth canal. Get on all fours on a bed or rug, drop your elbows. Relax as you rotate your pelvis. If there is a fitness ball in the delivery room, squat down and lean on it. It will help to save strength and just swing while sitting on the ball. You can do this position while standing, leaning your elbows on the wall. It may be convenient for you to hug your partner by the shoulders, as if hanging on him, swaying your hips from side to side.

Ask the midwife to massage your lower back or stroke your stomach during contractions. This will help ease the pain. The movements should be light, stroking, from the bottom up. Massage with force the sacrum, a point on the lower back.

When the attempts begin, know that in one fight you will need to push three times. Take the deepest possible breath, into all the lungs, hold your breath and push until the air runs out. Then inhale again, and so on three times. When it's over, exhale slowly. During attempts, it happens that the head moves incorrectly and you can’t push, even if you really want to. If the midwife has told you this, breathe like a dog. Short inhale, short exhale often-often. That's all the types of breathing you need to know.

If you feel dizzy during breathing practice, press your folded palms like a mask to your nose and mouth and breathe a little so that the discomfort will disappear.

Remember, in order to breathe properly during childbirth, you need to exercise every day. When you find yourself in a stressful situation, you don’t have to frantically remember, everything will work out automatically. Perform the knee-elbow position during pregnancy, it relieves lower back pain. Exercise every day with joyful thoughts about the unborn child. Think of childbirth not as a torment, but as an intense work, as a result of which the most precious reward will appear - your wonderful baby. And during the birth itself, do not feel sorry for yourself, remember that the baby is even harder and scarier than you. Listen carefully to the midwife and doctor to help the baby as gently and painlessly as possible into this world.

How to behave during childbirth

In the first stage of labor, during each contraction, the supply of blood to the fetus worsens. Your feelings at the same time are such that you involuntarily want to breathe deeper. You also have an increased heart rate. Thanks to such reflex reactions to contraction, the child receives more oxygen. If you breathe calmly, evenly and deeply during a fight, you are helping your baby cope with temporary hypoxia.

True, deep breathing during childbirth is a relative concept. Due to the high standing of the diaphragm, a woman in childbirth can only breathe through the upper sections of the lungs. But with each breath, the air should flow into the lungs, freely filling the upper part of the chest. And just as easy to breathe out. You can not draw in the air convulsively, with effort, and exhale - in shocks.

The position of the woman in labor during labor may be different. Some women prefer to stand, others to walk. And this is quite acceptable if there are no contraindications due to polyhydramnios, multiple pregnancy, high blood pressure, etc. But it is best to lie on your side, slightly bending your knees, and gently stroke, barely touching, the lower half of the abdomen in the rhythm of inhalation and exhalation . Stroking is done with the fingertips of both hands in the direction from the midline of the abdomen to the sides. While stroking, you can repeat the formula that you used during auto-training: “I am calm. I control myself. My breathing is even, deep…”

To anesthetize childbirth, you can also use acupressure self-massage. From the front, they press on the points at the anterior superior edge of the ilium; behind - on points at the outer corners of the lumbar rhombus. When you press the palm points, they are located along the hips, while the massaging itself is done with the ends of the set aside, slightly vibrating thumbs. The points at the outer corners of the lumbar rhombus are pressed, placing either brushes clenched into fists or a roller under the lower back. All steps are performed accurately.

Reflex zones during contractions:

1 - pressure, 2 - stroking

In addition, you need to keep track of the start and end times of contractions. Remind yourself with the advent of each of them that the cervix has opened a little more, you have become a little closer to the end of childbirth, that you need to breathe evenly and calmly to help your baby.

If you are in a lot of pain, tell your doctor. And he, depending on the situation, will find a way to help you.

In the first stage of labor, many women experience vomiting. If at the same time there are no other pathological symptoms - for example, stomach pain, headache, "flies" before the eyes - this is not scary and is usually associated with a change in the tone of the autonomic nervous system during childbirth, as well as with the opening of the cervix. Such vomiting usually does not last long and does not require special intervention. After stopping the urge to vomit, you need to rinse your mouth with water and take 1-2 sips, but no more, so as not to provoke a new attack of nausea.

In the second stage of labor, you will be transferred to the delivery room. You can control pushing. The effectiveness of attempts is controlled by a doctor and a midwife. During this period, the woman in labor experiences a somewhat unpleasant feeling of fullness. It must be said that the soreness of attempts largely depends on whether you are pushing correctly and whether your posture is correct.

You lie on the birthing table with your shoulders slightly raised. Rest your feet on the table, grab the handrails of the delivery table with your hands and, taking a deep breath, hold your breath, close your mouth tightly, strain. So you increase the attempts. Then relax and breathe deeply, calmly without holding your breath. Attempts become most powerful when the head passes through the pelvis. As soon as it emerges from the external genitalia, the midwife provides a benefit that protects the muscles of the perineum from rupture. At this time, it is necessary to follow all the instructions of the midwife very accurately. Remember that the fetal head is removed from the genital tract without an attempt. To do this, despite the emerging reflex of an attempt, you need to restrain it - relax and breathe through your mouth without the slightest delay in inhaling.

Autotraining and physical exercises during childbirth

During pregnancy, you want to prepare yourself physically, emotionally, and intellectually for the extraordinary sensations that the birth of a child will bring. You can significantly alleviate your condition during childbirth using special relaxation techniques, proper breathing and many other methods.

Both the child and the woman's body, regardless of her desire, are preparing for childbirth, which also then occur spontaneously. But the attitude to childbirth, as to something uncontrollable, spontaneous, gives rise to fear. In addition, women, as a rule, are confident in the danger and extreme pain of childbirth.

It is necessary to get rid of fear in advance, gain confidence in one's abilities and a successful outcome of childbirth.

The currently developed system of psychoprophylactic preparation of pregnant women for childbirth is as follows. A pregnant woman receives knowledge about what is happening in her body in each stage of childbirth, with each contraction, each attempt. And her fear of the unknown disappears. It becomes clear to her why during childbirth you need to behave this way and not otherwise. A woman learns to breathe correctly during contractions and with attempts. She masters the techniques of auto-training, self-massage and pain relief of contractions. When the expectant mother acquires all the necessary knowledge and skills, she will be able to control and, therefore, facilitate childbirth. And they will turn from spontaneous into a controlled process.

According to statistics, about 35% of women who have undergone psychoprophylactic training can give birth painlessly. In the remaining 65%, pain is significantly reduced, and they are able to control their behavior during contractions.

Childbirth requires a lot of physical effort from the expectant mother. And the very bearing of pregnancy due to an increase in body weight and changes in its center of gravity leads to an increase in the load on the ligaments, pelvic and abdominal muscles, and long back muscles. And these muscles in women, as a rule, are not developed. Therefore, the preparation for childbirth also includes sets of physical exercises. These exercises allow you to gradually, without tension, strengthen muscles and ligaments, eliminate discomfort and pain on the sides of the abdomen caused by sprains, lower back pain - due to the increased load on the lumbar spine, prevent flattening of the foot and the development of flat feet. And of course, those muscle groups that are actively involved in childbirth are trained.

A woman can learn all these disciplines by attending a mothers' school in a consultation from the 15-16th week of pregnancy, where classes are conducted by an obstetrician-gynecologist. If a pregnant woman for one reason or another does not attend classes, she can do the exercises on her own.

The schedule and type of exercise best suited for you during pregnancy depends on your overall health, fitness, and usual activity level.

But, to be sure of the acceptability of the chosen exercise program, consult with a consultant physician.

An approximate set of physical exercises is given below.

Up to 16 weeks gestation

1. Walking in a cross step for 1-2 minutes. Hands on the belt, keep the body straight, do not lower your head. Breathing uniform

2. Starting position (ip) - standing, legs together, arms along the body.

Take your hands to the sides and at the same time put your foot back on the toe, bend over - inhale. Return to i. p. - exhale. Repeat alternately for each leg 3 times.

3. I. p. - standing, legs wider than shoulders, arms to the sides. Turning the torso to the right, touch the toe of the right leg with the left hand - inhale. Return to i. p. - exhale. Don't bend your knees. Repeat alternately 2-3 times.

4. I. p. - standing, feet shoulder-width apart, hands on the belt Perform alternate torso tilts with arms raised above the head - inhale. Return to i. p. - exhale. Repeat 3-4 times for each hand.

5. I. p. - standing, feet shoulder-width apart, hands on the belt. Rotate the body, inserting the motionless pelvis. Do not tilt your head back. Breathing is arbitrary. Repeat alternately in one direction and the other 3-4 times.

6. I. p. - standing, legs together, hands on the belt. Take your elbows back and bend slightly - inhale, sit down, arms forward - exhale. Return to i. n. Repeat 3-4 times.

7. I. p. - standing, legs together, hands on the belt. Rising on toes, take your hands to the sides - inhale, sit down, hands forward - exhale. Return to i. n. Repeat 3-4 times.

8. I. p. - standing, arms along the body.

Alternately raise straight legs to the sides, while simultaneously performing swing movements with your hands - inhale. Return to i. p. - exhale. Repeat for each leg 3-4 times.

9. I. p. - sitting on the floor, legs bent at the knees, hands in support behind.

Bring your knees together, contract the muscles of the perineum and draw in the anus - inhale. Spread your knees and relax your muscles - exhale. Repeat 4 to 6 times.

10. I. p. - lying on your back, feet shoulder-width apart, arms to the sides. Turn the torso to the right and at the end of the turn try to touch the palms of the arms extended in front of you - inhale. Return to i. p. - exhale. Do the same to the left. Repeat alternately in one direction and the other 3-4 times.

11. I. p. - lying on your back, legs together, arms to the sides. Turn the torso to the right, touch the palm of the right hand with the left straight leg - inhale. Return to i. p. - exhale. Repeat alternately for each leg 2-3 times.

12. I. p. - lying on your back, arms along the body. Alternately raise and lower straight legs. Raise the leg - inhale, lower - exhale. Repeat for each leg 5-6 times.

13. I. p. - lying on your back, legs bent at the knees, and arms at the elbows.

Raise the pelvis - inhale, lower yourself on your back - exhale. Repeat 4 to 6 times.

14. I. p. - lying on the right side, one hand - under the head, the other - on the floor in front of the chest.

Raise the straight left leg, raise the right leg to it - inhale. Repeat 2-3 times on each side.

15. I. p. - standing on all fours.

Raise the right leg and left arm up, bend - inhale. Return to i. p. - exhale. Repeat alternately 3-4 times.

16. I. p. - kneeling, knees turned, hands on the belt. Inhale. Sit down, hands forward - exhale. Return to i. p. - inhale. Repeat 3-4 times.

17. Walking at a normal pace for 1-2 minutes. Breathe deeply and rhythmically.

For 17 to 31 weeks gestation

1. Walking at a normal pace on the outer edge of the foot for 1-2 minutes. Keep your body straight, do not lower your head. Breathing is even.

2. I. p. - standing, legs together. Take a stick and hold it by the ends in lowered hands.

Put the right foot back on the toe, put the stick on the shoulder blades - inhale. Return to i. p. - exhale. Repeat alternately 3-4 times.

V. I. p. - legs wider than shoulders, both hands lie on a vertically standing stick.

Alternately bend your legs, keep your torso straight. Breathing is arbitrary. Repeat 3-4 times.

4. I. p. - standing, feet shoulder-width apart, hold the stick by the ends in lowered hands.

Without lowering the ends of the stick, with straight hands bring it over the left shoulder (the right end is higher, the left one is lower), while turning your head to the left - inhale. Move the stick over the right shoulder and down, turning your head to the right - exhale. Repeat alternately 2-3 times.

5. I. p. - standing, feet shoulder-width apart. Both hands lie on a vertically standing stick.

Rotate the pelvis, keep the torso straight, do not lower the head. Breathing is arbitrary. Repeat 5-6 times on each side.

6. I. p. - standing, feet shoulder-width apart, hold the stick by the ends in straight arms at chest level.

Turn the torso and head to the right - inhale, stand straight - exhale. Do the same to the left. Repeat 2-4 times on each side.

7. I. p. - legs shoulder-width apart, the stick lies behind the back on the elbows.

Perform circular rotation of the body alternately to the right and left 2-4 times. Do not tilt your head back. The pace is slow. Breathing is arbitrary.

8. I. p. - legs together, the stick is held back on the shoulders. Perform torso tilts, putting the leg to the side on the toe - inhale. Return to i. p. - exhale. Repeat alternately for each leg 2-4 times.

9. I. p. - standing, legs together, both hands lie on a vertically standing stick.

Sit down, knees to the sides - inhale. Straighten up - exhale. Repeat 2-3 times. With varicose veins, exercise is contraindicated.

10. I. p. - lying on your back, arms to the sides. Turn on your side, connect your palms - inhale. Return to i. p. - exhale. Repeat alternately 2-3 times.

11. I. p. - lying on your back, hands on your belt.

Perform circular movements with a straight leg in the hip joint. Repeat 3-4 times with each leg. Breathing is arbitrary.

12. I. p. - lying on your back, legs bent at the knees, put your right hand on your chest, left - on the lower abdomen. Push your stomach out when you take a deep breath and pull it in when you exhale. Repeat 4 times.

13. I. p. - lying on your back, hands on your belt. Imitate the movement of the legs while riding a bicycle. Repeat 4-5 times. Breathing is arbitrary.

14. I. p. - lying on your back, arms along the body. Spread your arms to the sides - inhale. Cross your arms over your chest - exhale. Repeat 4-5 times.

15. And p. - lying on the right side, one palm - under the head, the other - on the floor in front of you.

Perform alternate movements with straight legs forward and backward (“scissors”). The same on the other side. Repeat 3-4 times.

16. I. p. - kneeling, arms along the body. Spread your arms to the sides - inhale. Sit to the left with support on your hands - exhale. Repeat alternately 2-3 times.

17. I. p. - kneeling, hands on the belt.

Put the leg back (half-twine position), arms to the sides, bend over - inhale. Return to i. p. - exhale. Repeat alternately 2-3 times.

18. I. p. - standing straight, arms along the body. Flatten the shoulder blades - inhale. Relax, lower your head, shoulders and arms - exhale. Repeat 3-4 times.

From 32 weeks gestation to delivery

1. Walking for 1-2 minutes with a simple ski step, hands on the belt. Breathing is even.

2. I. p. - sitting on a chair, legs together, hands on knees.

Spread your arms to the sides, squeezing your fingers, bend over - a deep breath. Put your hands on your knees, bending at the elbows, lower your head and shoulders, relax - exhale through your mouth, lips folded into a tube. Repeat 4-5 times.

3. I. p. - reclining on a chair, hands holding the seat of the chair, legs straightened.

Raise the bent leg, straighten it, take it to the side - inhale. Return to i. p. - exhale. The same with the other leg Repeat alternately for each leg 2-3 times.

4. I. p. - sitting on a chair, feet shoulder-width apart, hands on knees.

Leaning with the right forearm on the back of the chair, turn your head to the right, bend over, take your straight left arm back - a deep breath. Return to i. p., lower your head, relax - exhale. The same on the other side. Repeat alternately 2-3 times.

5. I. p. - reclining on a chair, rest your hands on the seat, legs are straightened

Perform circular movements with your legs, do not tear your socks off the floor, spread your knees as much as possible. Repeat 4-5 times. Breathing is arbitrary.

6. I. p. - sitting on a chair, legs together, hands on knees Take the right arm and leg to the side - on the toe with the head turned to the right, bend over - take a deep breath. Return to i. p., relax - exhale (lips stretched out with a tube). The same to the left. Repeat alternately in each direction 2-3 times.

7. I. p. - standing, holding hands on the back of a chair, feet shoulder-width apart.

Without lifting your feet off the floor, alternately bend your knees (keep your torso straight). Repeat for each leg 3-4 times. Breathing is arbitrary.

8. I. p. - standing, holding on to the back of the chair with your hands, legs together. Alternately, then with one or the other foot, stand on the toe, bending the knee, relaxing the muscles of the leg. Repeat for each leg 6-8 times. Breathing is rhythmic.

9. I. p. - standing with your back to the back of a chair and holding on to it with your hands, feet shoulder-width apart.

Flatten the shoulder blades, bend - a deep breath. Relax your head, shake your arms, crossing them in front of you, exhale (lips are stretched out with a tube). Repeat 3-4 times.

10. I. p. - lying on your back, arms along the body. Squeeze your fingers with tension. bending your elbows, bend your feet towards you. Relax, return to and. n. Repeat 5-6 times. Breathing is arbitrary.

11. And p. - lying on your back, legs bent at the knees, hands on the belt.

Expand your hips as much as possible - inhale. Return to i. p. - exhale. Repeat 5 times.

12. I. p. - lying on the right side, right hand - under the head, left - on the floor in front of the chest, legs straight.

Bend the left leg at the knee - inhale. Straighten and pull back, touch the floor with your toe, turn your head slightly to the left - exhale. The same on the other side. Repeat 3 times on each side alternately.

13. I. p. - lying on the right side, the right hand - under the head, the left - along the body.

Raise your left leg up, with your left hand try to touch her toe - inhale. Return to i. p. - exhale. Repeat alternately on each side 3 times.

14. I. p. - lying on your side, legs slightly bent at the knees (anesthesia).

Put the right hand under the head, with the palm of the left hand performing circular strokes of the lumbosacral region. Repeat 5 times. Breathing is deep and rhythmic.

15. I. p. - lying on your back, bend your legs at the knees, pull them up to your stomach, holding your knees with your hands (imitation of the posture during labor attempts).

Spread your legs apart - a deep breath. Bend your head, chin touching your chest - hold your breath for a few seconds. Return to i. p. - exhale through the mouth (lips stretched out with a tube). Repeat 2-4 times.

16. I. p. - standing on all fours.

Raise your right leg, turning your head to the right, bend - a deep breath. Lower your leg and head, arch your back up, making it round - exhale. Repeat alternately for each leg 2-3 times.

17. I. p. - kneeling, legs apart, hands on the belt.

Spread your arms to the sides - inhale. Sit on the floor, put your hands on your knees, relax - exhale Repeat 3-4 times.

18. Walking with a simple step for 1-2 minutes, raising your hands to your armpits - inhale, lowering them and relaxing - exhale.

If you are afraid of long complexes of physical exercises or natural laziness interferes, try to overcome it, do at least some exercises.

Women involved in any of the sports should be aware that pregnancy is not the most suitable period for a full-fledged sport (for example, sports such as skating, tennis), which requires good balance, sharp, choppy movements. However, if you have been constantly exercising, you can continue exercising until you feel uncomfortable. In other words, as long as your pregnancy is going well, you can continue to play sports or other outdoor activities that you feel confident in, including tennis, swimming, skiing, jogging, or cycling.

To avoid injury and ensure the most effective exercise, be guided by the following rules:

Exercise regularly 3-4 times a week. Always do warm-up exercises at the beginning of classes and relaxation at the end.

Perform exercises on a hard surface. Wear comfortable, secure footwear.

Practice using fluid motions, avoid jumping, jerking or punching exercises.

When exercising, do not hold your breath, this can increase pressure on the lower pelvis, abdominal muscles, or cause dizziness.

Monitor your heart rate (it should not exceed 140 beats per minute) or use the "speaking test".

Stop the exercise if you feel pain. Your body itself will let you know that the muscles and ligaments are tense.

To avoid tension and fatigue, start with the lightest exercises, and then, as your muscles strengthen, try more. Start with a small number of repetitions, gradually increasing their number towards the end of pregnancy. You may need to decrease the intensity of your exercise.

Control your calorie intake and fluid intake. Fluid should be taken before, during and after exercise to compensate for fluid lost through sweat and breathing. You can take a bottle of water with you. During pregnancy, you must eat enough to ensure that you are getting the right amount of calories.

Avoid strength training in hot, damp weather or when you are sick and feverish. Body temperature should not exceed 38 °C.

When performing each exercise, you need to relax as much as possible, but this is not gymnastics, where all muscles are tensed. All movements should be smooth and calm, at a slow pace. Before doing gymnastics, it is important to come into a good state of mind - talk with your child, imagine the internal state of your organs. Take breaks between exercises and relax as needed and tired. It is better to relax lying on your back (if the period is short). In the second half of pregnancy, when there is discomfort when relaxing in this position, others can be advised.

1. Pose of a pregnant woman - lying on her side, for example, on the right, the right arm is extended, straight, the left is arbitrarily, the right leg is extended, straight, the left is bent at the knee.

2. The pose of the child helps to calm the nervous system, you can give birth in it, be in contractions, attempts, rest in between - sitting on your heels, your knees are as wide apart as possible. How to “fall” forward on your hands. You can put your head on. hands or on the floor. Butt above the head.

"Butterfly" - prevention of ruptures, work with the perineal tissue, stretching the tissues of the perineum and the inner side of the thigh. Starting position: spine straight, feet as close to the perineum as possible, knees as wide apart as possible. The body is as relaxed as possible. Imagine that the knees are the wings of a butterfly, wave them (while trying to put your knees on the floor). At the time of the exercise, only the inner side of the thigh should be tense. The exercise can be performed in pairs (the husband helps to keep his back and stretches). During the day, it is better to do the butterfly several times (for example, sitting in front of the TV).

"Twisting" - is aimed at improving the genitourinary, excretory systems and the digestive system. (Organs: kidneys, pancreas, liver, intestines, spleen, uterus, etc.) Helps strengthen the spine. Starting position - standing, back straight, feet parallel to each other, at a distance slightly narrower than shoulder width (so that you can put your foot in the middle). Turn as much as possible to the left, to the right, reach with your hands in the direction of the turn.

"Healthy uterus" - is aimed at improving the genitourinary system. Do not forget that gymnastics is a kind of game, imagine the organs with which you are working. Starting position - sit between the heels on the floor, knees as close to each other as possible, feet turned at an angle of 90 degrees. The exercise is performed in three stages. Stage 1 - kneeling, heels apart, slowly sit down, alternately transferring weight from one leg to another. Stage 2 - rotation of the body in one direction. Stage 3 - go down back, lean on the back of your head, bend your back, lower yourself to the left, then to the right shoulder.

"Sun" - is aimed at strengthening the spine, improving the health of all organs. Starting position - standing straight. Mentally imagine your spine (cervical, thoracic, lumbar, coccyx). Make circular movements, as if scrolling around each vertebra, starting with the cervical one (rotation of the head, increasing the amplitude). Thoracic - lower the right shoulder, then both forward, left shoulder, stretch back (try to connect the shoulder blades). The movements should be smooth and represent a complete circle. Lumbar - rotation of the hips, the amplitude is maximum. Repeat the exercise, but from the bottom up, from the coccyx to the cervical vertebrae.

"Karate" - is aimed at strengthening the muscles of the legs, at improving the pelvic organs. Starting position - standing straight, legs as wide as possible, feet parallel, arms arbitrarily. Spring, slowly sit down, then up, at least repeat 3 times.

"Cow" - strengthens the muscles involved in the birth process. If the exercise is performed correctly, a woman should feel heaviness in the chest area (milk rush), a slight tingling sensation.

This exercise is good to use instead of debilitating pumping, since excess milk flows out on its own without injuring the mammary glands. Starting position - legs wider than shoulders, lean forward and lean on your hands. Walk in this position without bending your arms and legs.

Of all sports, swimming is an exception - in clean and warm enough water, slowly, you can swim throughout your pregnancy.

Lightness, relaxation of muscles and spine in the water, stress relief gives swimming. Swimming during pregnancy is recommended and offered by almost all prenatal schools. And not by chance. In addition to the benefits for the body of the woman herself, the baby also benefits. During diving and holding the breath by the mother, the child trains for hypoxia - lack of oxygen during childbirth. The physical activity of the mother during pregnancy provokes the physical development (or maturation) of the child.

If you swim in a natural reservoir, you must be sure that the water is clean. Running water is best, but it is colder than in ponds. After swimming, do not forget to wash yourself (warm, boiled water with chamomile infusion).

Here are some exercises to help you prepare for childbirth.

"Starfish". Get into the water up to your waist. Take a full breath and, holding your breath, lie down on the water with your legs and arms spread out to the sides. Stay in this position for as long as possible. Finish the exercise by kneeling down and slowly exhaling. Repeat 2-3 times.

"Float". Get into the water up to your waist. Take a full breath, hold your breath and lie face down on the water. Lying on the water, pull your legs under you, supporting them with your hands. Try to hold your breath for as long as possible. You are, as it were, performing the “butterfly” exercise, “floating” in the water. Finish the exercise by lowering yourself to your feet and exhaling smoothly. Repeat 2-3 times.

"Sea Gate". If you came to swim with your husband, with friends, ask them to stand one after another, legs wide apart, thus forming a “corridor”. Take a breath, dive in and swim through this corridor from beginning to end.

It is very good to swim with fins, dive with a mask and snorkel, just lie on the water, relaxing.

perineal massage

You have most likely already heard of perineal massage. It is done to prevent perineal tears during childbirth. The tissues of the perineum experience the maximum load during the eruption of the head. When the baby's head stands on a large perimeter (the size of the baby's head), the mother's perineum is most at risk of rupture. For multiparous women who underwent an episiotomy during their first birth, such a massage is most relevant - the old seam may crack, because the tissues have lost their elasticity.

You can start doing massage at any time. If the gestational age is not yet long, the frequency of massage once every 7-10 days is sufficient. Closer to childbirth - more often. From the 28th week - once every 5-7 days. From 32 weeks - once every 3-5 days. From the 36th week - every other day, and from the 38th week it is advisable to massage every day. If the pregnancy is already coming to an end - start massaging every third day for a week, then every second day for a week, and then every day until delivery.

It is best to massage in the evening, after a warm shower or bath. You can do it yourself, but it’s better to involve your husband, if only for the simple reason that a big belly will get in the way.

For massage you will need natural oil. Which? Rose, chamomile, calendula, castor, olive, almond, wheat and even plain sterilized sunflower oil.

How to do the massage itself? Be sure to wash your hands with a brush. Lubricate the outside of the perineum and lips generously with oil. Then, shallowly insert a well-oiled finger or two into the vagina. 2-3 centimeters - no more. And begin to make pressing swaying movements on the back wall of the vagina (closest to the intestines) until you feel a feeling of tension and tingling. Hold a minute - let go. Repeat after a few seconds. And so for 5-7 minutes. Of course, it is much better if the massage is done by the husband. This is still good, because at this moment it is better for you to completely relax in response to the feeling of tension, try to detach and not pay attention. Such relaxation training will bring relaxation to automaticity, and it will be very useful and helpful for childbirth as a reaction to contractions. Then, from the outside, lubricate the crotch area with oil from the center to the thighs again. Just as important, lubricate the small lips with oil and gently pull and massage them. This is a common situation when small lips burst during childbirth, and it is better to try to give them elasticity in advance than to experience various kinds of difficulties later.

Exercises to develop a straight posture

Incorrect posture (bent back, stoop) leads to the accumulation of salts in the joints, chronic back pain, fatigue in the shoulders, weakness of the hips, congestion in the veins.
Straight posture is important for all people, but it is especially important for women during pregnancy. The habit of standing with a twisted back and a protruding belly can affect childbirth. The correct position of the body is the head and neck in line with the spine. The feet must be kept together. Correct posture not only reduces muscle tension, helps keep the body in good condition, but also masks pregnancy well.

Exercise 1
Stand near the wall and straighten your whole body, touching the wall with your heels, calves, buttocks, shoulder blades and the back of your head;
stand like this for 1 minute;
then lie down on the floor, trying to press against it with your entire spine, especially your lower back.

Exercise 2
Lie on your back with your hands clasped above your head, knees bent, soles of your feet on the floor;
without changing the position of the legs, raise only the head and shoulders.

Exercise 3
Lying on your back, raise your straight legs at a 45° angle from the floor. Hold your legs like this for 10 seconds;
lower your legs;
then lift your straight legs up to a 90° angle. Hold for 10-15 seconds and lower.

Exercise 4
lift only the buttocks, arching the spine and keeping the shoulders and heels on the floor.

Exercise 5
Lying on your back, arms along the body;
lift only the chest, arching the spine.
Therapeutic effect:
They heal the organs of the respiratory system, the cardiovascular system, the gastrointestinal tract.

Pelvic floor exercises

Designed for pregnant women. The exercises are based on simple movements - they can be performed even by those who do not have experience in physical exercises.

Exercise 1
Starting position: standing, legs together.
Performance:
try to sit on an invisible chair;
do not take your feet off the floor, keep your back straight.

Exercise 2
Starting position: standing, hands on hips.
Performance:
lift your right leg, bending your knee;
then move it forward, to the side;
lower and repeat with the left leg.

Exercise 3
Starting position: hands on hips, legs slightly apart.
Performance:
rise on your toes;
then squat down;
bending your knees and holding on to your toes, rise;
sit down again and repeat this several times. Exercise 4
Starting position: lying on your back. Performance: .
raise both straight legs to a right angle to the floor;
swing them left and right like a pendulum, moving your body just below the waist.

Exercise 5
Starting position: sitting on the floor, legs extended together.
Performance:
gradually move the left leg away without bending it and trying to form a right angle with the right leg;
then slowly return the leg to its original position;
repeat several times;
do the same with the right foot. Exercise 6
Starting position - lying on your back.
Performance:
raise both straight legs to a right angle with the floor;
cross your legs several times with “scissors”, bringing one or the other leg on top.

Exercise 7
Starting position: sitting on the floor.
Performance:
sit down in the half-lotus position;
knees tend to touch the floor;
hands rest on knees;
inhale, exhale and begin to swing forward, leaning your head towards the floor;
then straighten up;
do it several times. Therapeutic effect:
greatly facilitates the process of childbirth.

Relaxation (relaxation) during childbirth

Mastering the relaxation (relaxation) of individual muscles and the whole body is the basis of a comfortable state during childbirth. Learn to relax properly, perform certain exercises and you will be able to consciously control the relaxation of your muscles.

Relaxation of the muscles of the body leads to a decrease in the activity of the nervous system and the removal of tension. It is known that negative emotions during childbirth, such as anxiety, anger, fear or pain, cause an increase in the amount of catecholamines (stress hormones) - adrenaline and norepinephrine. High levels of catecholamines in the blood affect the duration of labor by reducing the effectiveness of uterine contractions, and can adversely affect the fetus by reducing blood supply to the uterus and placenta.

Relaxation relieves fatigue and muscle tension and thereby reduces pain during childbirth. In this case, the uterus receives the maximum amount of required oxygen, which, in turn, also reduces the sensation of pain, since the working muscles (such as the uterus) with insufficient oxygen supply are themselves painfully tense. In addition, consciously focusing on relaxing muscles will help you take your mind off the pain and tighten them up during a contraction.

First, you should learn to be aware of mental and bodily sensations during rest or sleep. Since the psyche and body mutually influence each other, when mastering relaxation exercises, you will be able to notice how mental tension decreases simultaneously with the release of muscles. Your breathing becomes slow and even, with small pauses between inhalation and exhalation. This type of breathing will help you with the development of relaxation exercises and during childbirth.

When you start exercising, lie on your side among the pillows or sit in a comfortable chair with armrests and head support, create maximum comfort for yourself. Once you've mastered the relaxation exercises in a certain position, try relaxing while sitting, standing, or walking, as you need the skill of relaxing in any position to prepare for childbirth. After class, stretch lazily and stand up slowly to avoid dizziness.

Start learning the relaxation technique in a quiet and calm atmosphere, gradually moving to classes in a noisier room. Remember that there are many people in the hospital, and you need to be able to relax in these conditions.

The methods described below will allow you to identify and relieve excessive muscle tension.

Muscle tension and relaxation

Initial position. Sitting in a chair or on the floor, try to relax all the muscles that are not currently involved in maintaining the posture.

Exercise. Clench your right hand tightly into a fist. Pay attention to the sensations in the muscles of the forearm. Tense muscles become tight and hard.

Touch these muscles with the fingers of your left hand. Then relax the muscles and feel their softness.

Now lift your shoulders up. Analyze how you feel when your shoulders are tense. Relax and drop your shoulders. Now you are more relaxed. This is real relaxation. Did you notice the difference? If you learn to be aware of exactly which muscles you have tense, you can always release residual tension and completely relax.

Tension and relaxation of the whole body

Initial position. You should lie down in a position that is comfortable for you.

Exercise. Tension of the muscles of the whole body. Tighten the muscles of the abdomen, thighs, legs, then the crotch, neck and arms. Maintain this tension for 5 seconds. Pay attention to the sensation - effort, tension, spasm or discomfort.

Then relax your whole body. You can start relaxing with the abdominal muscles, and then relax the muscles of the arms, legs and head. Think about the tension passing. Breathe slowly. Breathe in, relaxing even more. Feel how relaxed you are.

Awareness of the influence of the psyche on bodily sensations

The mental state of a person has a great influence on the tension and relaxation of the muscles of the body, if you experience anxiety or anger, your body reacts to it with tension. In a calm state, the body remains relaxed. Therefore, when in pain, try to induce a positive emotional state in yourself, this will help relieve muscle tension. Otherwise, the tension will increase and increase the pain.

Test. The images below will help you imagine opposite reactions to labor pains. Pay attention to how these images affect muscle relaxation. Some can cause tension and fear, while others can help you relax.

1. When the contraction starts, you feel a pulling pain first in the lower back ... “Oh-oh! Here she is". The pain grows and an iron hand covers the stomach ... "Oh, no!". The pain gets stronger and stronger. Unbearable! I want to scream: “Enough, I can’t take it anymore! I can not!". You clench your fists. The back muscles tense up. You grind your teeth, close your eyes, resisting the pain. "Please stop this!" The contraction is compressed on the stomach. You have weakened. Help someone. You hold your breath. Will it ever end? The fight is gradually weakening. It has passed, but you are afraid that it will start again. All over again? "Oh-oh-oh!"

How did you feel while reading all this? Stressed, upset? Now, for comparison, read the following description.

2. The fight begins like a wave, barely perceptible, somewhere in the distance, like a slight smell. Unclear at the beginning, the wave grows, becomes higher and stronger. You think: “What should I do?”. The contraction of the uterus reaches the pinnacle of tension, strength and pain. Your strength, your tension and your pain. You can ride this wave and ride it forward. Its power will be yours, the cervix will open and the baby will begin to come out of it. You are not fighting the wave, you are too weak for that, yet you feel satisfied, supported and strong. Your face remains calm, legs and arms are sluggish and relaxed.

You are not afraid. You open yourself to that power. And now the wave subsides and goes deep into your body. You are resting.

How do you feel when you imagine contractions in this way. Do you find this image less formidable? Does it help you tune in to positive emotions better than the first description? If so, then you can use it in preparation for childbirth.

As you understand, your idea of ​​pain during contractions affects your physical condition. If you imagine pain as a necessary and normal condition for childbirth, you will more easily endure it. Knowledge and training will help you treat pain in this way, and this will make childbirth much easier for you.

Passive relaxation

By focusing on sensations in different parts of your body and gradually releasing tension, you can achieve a state of deep physical and mental relaxation.

You can also ask someone close to you to read the text of the exercises below in a quiet and calm voice. Reading should be leisurely, as you need time to concentrate and relieve tension in every muscle in your body.

Pleasant, relaxing music will not hurt either. Once you've chosen the right music, listen to it every class to create that familiar, soothing atmosphere during labor.

Passive relaxation exercises

Sit comfortably, lying on your side or semi-sitting, surrounded by pillows, or in a chair with armrests Take the time and position yourself so that you do not waste muscle effort maintaining the posture. Place pillows under your head, under your knees. In a word, create yourself comfortable conditions for relaxation.

Take a deep breath or yawn.

Now focus on your toes and feet. Feel how warm and soft they are.

Focus on your ankles. They are weak and lethargic. Your ankles are relaxed.

Now focus on the calves. Feel how they become soft. Fine.

Think knees. They lie quietly on the pillow and are relaxed - they do not need to support the body. They are very comfortable.

Think about your hips. Large and strong thigh muscles allow you to walk. Now they are soft and heavy. Fine.

Now focus on the muscles of the buttocks and perineum. Especially important is the ability to relax these muscles during childbirth and delivery. Now they are soft and pliable. When the time comes and your baby begins to move through the birth canal, the muscles of the perineum should not interfere with his exit. That is why it is so important to learn how to master them.

Next - the muscles of the lower back. Imagine that someone is gently stroking her with strong and warm hands. You are very pleased. Your muscles relax from the imaginary touch. Feel the warmth. Feel the tension release you.

Now think about the stomach. Relax him. Let it puff up, as if inhaling, then release it, as if exhaling. Belly is free. Focus on the movements of your abdomen as you inhale and exhale. Fine. Think about a child. Your baby is moving and fidgeting and is warm, cozy and safe inside his belly.

Now - the chest muscles. You breathe freely. When inhaling, the chest rises slightly, and the air passes into the lungs. When exhaling, the chest collapses and the air comes out. Breathe slowly and easily, as in a dream. The air is inhaled and exhaled calmly and without any effort. This breathing will help you relax even more. And relaxation, in turn, will promote calm and "easy breathing. Good.

Now try to inhale through your nose, exhale through your mouth - slowly and effortlessly. On inspiration, you can noticeably slight tension in the pectoral muscles, which disappears on exhalation. Listen to your breath. It is barely audible, as if you are sleeping. With each exhalation, you relax. Feel your tension go away with each exhalation. This is how you should learn to breathe in preparation for childbirth. Fine.

Now, the shoulders. Imagine someone gently massaging your shoulders. Relax. Feel the warmth. Tension leaves you.

Focus your attention on your hands. With each exhalation, your arms relax more and more - along the entire length, from the shoulder to the wrist, hands, fingers. Hands are heavy, warm and relaxed.

Focus on the neck muscles. All neck muscles are soft, relaxed, they do not need to hold their head. Your head is on the pillow, your neck can relax. Fine.

Now - the mouth and lips. The muscles of the mouth are relaxed. You don't have to specifically keep your mouth open or closed.

Relaxed muscles themselves will take a comfortable position. No tension.

And now - the eyes and eyelids. The muscles of the eyes are sluggish and relaxed. Don't try to keep your eyes open or closed. It will happen by itself. The eyelids are slightly closed, and the gaze is not focused on anything. Eyelids heavy, relaxed.

Focus on the muscles of the forehead and eyebrows. Relax those muscles. Feel the warmth. A calm facial expression corresponds to your inner state.

Enjoy this state of calm and well-being. You can relax in this way at every opportunity - before bed, after dinner, during a work break. This state must also be achieved during childbirth. While giving birth, you will not lie down all the time. You will walk, sit down, take a shower, but during contractions you will be able to relax all the muscles that are not involved in maintaining the posture. This will relieve unnecessary nervous tension, give you a sense of calm and self-confidence and help you behave correctly during childbirth.

And now it's time to finish our exercises. No rush. Slowly open your eyes, stretch, look around the room, and slowly stand up.

Active relaxation

If you have learned to relax in any position and in any activity, then you are already well prepared for childbirth and this skill will be very useful to you in the hospital. The goal of your classes is to learn to induce in yourself a state of the same complete physical and mental relaxation in any conditions, as in classes at home, when you lie down, and your body is supported by pillows or a comfortable couch.

Active relaxation exercises

Try to relax your muscles while in various positions - standing (upright or leaning on a wall or on your partner's shoulder), sitting, half-sitting, on all fours, kneeling and resting your head and shoulders on a chair, squatting, lying on your side.

In each of these positions, certain muscle groups are worked while others remain relaxed. Only by learning how to relax in various positions will you be able to effectively relax during childbirth. In a state of deep relaxation, when you have established proper breathing, try to imagine the beginning of contractions, causing in yourself vivid visual images of the intended sensations. With the help of such exercises, you make each of your practice sessions a rehearsal of childbirth.

Random voltage test

Sometimes it seems to you that your body is completely relaxed, but when you focus on certain parts of the body (arms, legs, stomach), you feel that some muscles are still tense.

The exercises listed below will help you completely relax your entire body, gradually moving from one part of it to another. The relaxing effect of these exercises is based both on the natural decrease in muscle tension during exhalation, and on the ability you have acquired to consciously release tension.

Stress Relief Exercises

Take a position that is comfortable for you. Breathe slowly and easily, inhaling through your nose and exhaling through your mouth. Focus your attention on your right leg. As you inhale, try to determine if there is tension in the muscles of the right leg. As you exhale, relax all the muscles in your leg. Repeat if necessary. Then, during the next breath, focus on the muscles of the left leg. Identify tense muscles and relax them as you exhale. Repeat these exercises, mentally dividing your body into the following eight parts:

right leg;

left leg;

buttocks and perineum;

chest and abdomen;

• right hand;

  left hand;

  head, face and neck.

Consistently releasing the tension of the muscles of different parts of the body with each exhalation, you will feel that you are completely relaxed at the end of the session.

This method will come in handy during childbirth. Your partner can help you by telling you which muscles to relax, or by touching and stroking those muscles with each exhalation.

Countdown relaxation

If you have learned to be aware of muscle tension and to release it properly, you can learn other methods of quick relaxation. These skills will be especially useful to you during childbirth. With each contraction, your "organized" breathing will serve as a signal to relax.

Exercises

Start exercising while sitting in a comfortable chair. You can continue the complex in any position that the time of childbirth requires from you - standing, on all fours or kneeling, as well as lying down (for more details, see the position during childbirth).

Breathe in through your nose. As you exhale through your mouth, relax the muscles of your entire body, from head to toe. Count backwards from five to one until you are completely relaxed. At first, you should learn to relax for five breathing cycles. Once you have mastered this exercise, you will be able to relax during one slow exhalation. Imagine that while counting, a wave of relaxation passes through your body, covering all its parts:

head, neck and shoulders;

arms, hands and fingers; »chest and abdomen;

back, buttocks and perineum;

legs, feet and toes.

Breathing during childbirth

SPECIAL BREATHING TECHNIQUES

Along with relaxation and other methods that alleviate the condition of the woman in labor, properly organized breathing during childbirth reduces pain. Properly organized breathing is breathing with a certain frequency and depth.

You will select the specific values ​​\u200b\u200bof the frequency and depth of your breathing, depending on the course of the future birth, your preferences and the need for oxygen. Having previously mastered the proposed exercises and adapted to them, you can calm down and relax with their help during childbirth.

There are three main types of controlled breathing during childbirth: slow, light (accelerated) and variable (transitional). You can use all three breathing methods if they help you relax and get enough oxygen, as well as behave correctly during intense contractions.

It is best to breathe slowly in the early phase of labor and continue to do so for as long as it helps. You can then switch to light or variable breathing, whichever suits you best. The third type of breathing is recommended in the later phase of labor. For some women, breathing slowly throughout labor is fine. Others use two types of breathing: slow and light or slow and variable, and some use all three types. What exactly you choose will depend on your reactions and the intensity of the contractions.

Slow breathing should be used during intense contractions when you can no longer walk or talk. You can breathe slowly with your stomach or chest; it is important that breathing helps you relax.

Application of the slow breathing method:

• Set the type of breathing you need: as soon as the contraction begins, take a deep breath. Release all tension (slowly, from head to toe) as you exhale.

  Focus your attention on the sensations.

  Inhale slowly through your nose (if difficult, then through your mouth) and exhale completely through your mouth. Hold your breath for as long as you can. Breathe at a frequency of 6-10 times per minute (about half as often as usual).

  Inhale calmly but noisily, leaving your mouth slightly open and relaxed. The sound should be the same as with a relaxed breath.

  Drop your shoulders and relax. Relax the muscles of your chest and abdomen, as they rise slightly as if you were breathing in, and then tense those same muscles, as if you were breathing out.

  When the contraction is over, take one last full relaxing breath. Then inhale as if you are sighing. Yawning can also be a suitable ending to the breathing exercise.

  Relax, change your body position, have a drink, etc.

Repeat the above exercises until you feel completely confident that you can completely relax with slow breathing. During childbirth, you should breathe like this for 60-90 seconds at a time. Practice breathing correctly in various positions - sitting, lying down, standing, on all fours and even in a car. With each exhalation, focus on relaxing different parts of the body - this way you will relax all the muscles that are not involved in maintaining the posture.

Use light (rapid) breathing if you feel that slow breathing does not bring relief.

To master easy breathing, inhale and exhale through your mouth at a rate of approximately one per second. Breathing should be shallow and light, quiet inhalation and noisy exhalation.

Application of easy breathing:

Pay attention to your breathing as soon as the contraction begins. As you exhale, release all (every part of the body) tension.

Concentrate.

Inhale through your nose and exhale through your mouth, gradually accelerating your breathing and making it more shallow - depending on the intensity of the contraction. If the contraction quickly reaches its peak, you should move to accelerated breathing earlier. If the contraction reaches its peak gradually, you should also gradually accelerate the rhythm of breathing. In this case, the muscles of the mouth and shoulders should be relaxed.

When you have accelerated your breathing according to the intensity of the contraction, inhale and exhale through your mouth. Breathing should be shallow and about once per second.

When the intensity of the contraction decreases, gradually move to slow breathing, inhaling through the nose and exhaling through the mouth.

When the contraction is over, end your breath with a deep breath.

Relax completely, change the position of the body, have a drink, etc.

This type of breathing is not as easy to master as slow breathing. Be persistent and take your time, gradually you will get used to this exercise. Practice breathing at a rate of one per second at first, but changes in breathing rate are possible - from two times per second to once every 2 seconds. Then try to breathe at different rates, but one that is comfortable for you. The best way to count the respiratory rate is to count the respiratory cycles (inhale-exhale) in 10 seconds. If you have counted from 5 to 20 cycles, you are breathing correctly. If within 1-2 minutes you can freely and effortlessly establish the correct rhythm of light breathing, then you are ready to combine it with slow breathing.

Variable (transitional) breathing is a variant of easy breathing and combines light shallow breathing and periodic noisy exhalations. Intermittent breathing begins with rapid breathing followed by light rapid breathing at a rate of 2 times per second to 1 time every 2 seconds. After every 2-5 cycles, exhale slowly, deeply and without tension, this exhalation will help you establish the rhythm of breathing.

Application of alternating breathing:

At the beginning of the fight, set the desired breathing rhythm. As you exhale, release all tension (sequentially, all parts of the body).

Concentrate stitching. You can concentrate on the face of your partner.

During the entire contraction, breathe through your mouth easily and shallowly, with a frequency of 5-20 cycles in 10 seconds.

Exhale slowly every second or after every third, fourth, or fifth breath. You do not need to take a deep breath for this, it should be normal. Some women prefer to exhale with a "hoo" or "pa" sound. Choose a suitable type of breathing for yourself and keep it throughout the fight. Your partner can count for you (“one, two, three, four breaths”) or you can count for more focus.

When the contraction is over, take one or two deep relaxing exhalations.

Relax completely, drink, change position.

Add these exercises to your classes. Contractions can last up to two minutes and be like doubles, so learn to "organize" breathing for at least 3 minutes in a row. In this case, it is necessary to change the position of the body.

When choosing the exercises that you will use during childbirth, two conditions should be distinguished: the first period, when the cervix opens, and the second, when the fetus is expelled from the uterus; in these states, two moments are taken into account: contractions and attempts.

Auto-training classes are best done in special groups under the supervision of obstetrician-gynecologists. Practice shows that women easily learn the recommended techniques and that the acquired skills allow them to reduce pain during childbirth.

HERBS TO EASIER BIRTH

Each woman scrupulously calculates the days, determining the approximate timing of the birth of a child. The closer they are, the more she is seized by feelings of hidden anxiety, a vague fear for the unpredictable outcome of the resolution of the burden. The fear of difficult childbirth is also woven into the most complex range of feelings. In this case, many generations of women have developed their own recipes to help facilitate childbirth.
The most commonly used herb Chernobyl - wormwood. She anesthetizes and speeds up childbirth. An infusion is prepared from 1 tablespoon of herbs in a glass of boiling water. Keep covered for 2-3 hours, drink a quarter cup 3 times a day before meals. Another measure: 3 teaspoons of dried herb per 300 ml of boiling water, insist also for two to three hours and drink 100 ml half an hour before meals.
Some recommendations say about 1 tablespoon of powder from the tops of wormwood branches per 0.5 liters of boiling water, after half an hour of infusion, drink half a glass 3 times a day. The dosage is acceptable. Let me just say that it is almost impossible to grind Chernobyl grass into powder - it rolls in lumps, like cotton wool. This refers to normally dried grass. It must be thoroughly rubbed with your hands, discarding the rough stems, then crumbled with scissors, rubbed in a porcelain or wooden mortar. Even heavily crushed raw materials do not spill out of a spoon, they are taken in a lumpy heap. But if Chernobyl is already capable of crumbling into powder, then, therefore, it has lain for many years and is overdried to the point of impossibility, there is no use from it.

Experienced sorceresses and midwives give women in childbirth during attempts to reduce pain and speed up childbirth, magical dream grass - open lumbago. It belongs to poisonous plants and requires careful handling, because in case of an overdose it can cause inflammation of the mucous membrane of the intestines and kidneys. True, after drying, the lumbago significantly loses its toxicity.
For quick preparation, 1 teaspoon of herbs is steamed with a glass of boiling water, insisted in heat for 1 hour, filtered and given 1-2 tablespoons 4 times a day. It's absolutely harmless. A cold infusion is more reliable: 2 teaspoons of crushed sleep herbs are poured into a glass of boiled water at room temperature, insisted for exactly a day and allowed to drink in fractional portions throughout the day.
What is good about sleep grass is that it can have a detrimental effect on Staphylococcus aureus, which, unfortunately, many of our maternity hospitals are very often infected with. Because of this, what can we hide, almost without exception, all babies immediately after birth are injected with an antibiotic injection, which causes dysbacteriosis and diathesis in them in the future. So the grandmothers of the healers knew what to do to protect against Staphylococcus aureus. By the way, they used exactly the same infusion of sleep - they used herbs for infantile, that is, spasmophilia, removing convulsive manifestations and convulsions in the baby, only the dosage was minimal: 1 teaspoon 2 - 3 times a day.
In children's practice, an infusion of herb lumbago is still used in some places, in addition to spasmophilia, for diarrhea, whooping cough, bronchitis and bronchial asthma.

In German folk medicine, in order for the birth to proceed normally, an ordinary cuff is used. The plant is very common throughout central Russia, having several species in its family. Leaves and young stems are edible, suitable for spring salads and soups. They are rich in ascorbic acid, manganese, iron, pink and other trace elements necessary for the body. The cuff is very useful for gastritis and stomach ulcers, liver and kidney diseases, scrofula and hernia, respiratory diseases and pulmonary tuberculosis. I have also used it successfully for angina pectoris. No wonder the cuff is popularly called sick grass.
Russian women, if necessary, can also use the cuff as an obstetric aid. To do this, 2 teaspoons of dried leaves are brewed with a glass of boiling water, insisted, wrapped warmly, for 4 hours. You can leave it in a thermos overnight. After straining, drink half a glass 3 times a day. Therefore, for a daily dose, 4 teaspoons of cuff grass per 0.5 liters of boiling water are prescribed.

Less well-known and less commonly used are such plants as black cohosh, marsh marigold, marsh chistets.
Black cohosh belongs to the buttercup family, reaches a height of one and a half to two meters. On an upright, unbranched stem with sharp serrated leaves, panicles of small greenish-white flowers are thoughtfully inclined. A sharp unpleasant odor emanates from the plant, which, probably, can drive even bedbugs away from itself. The rhizomes also smell bad. But the medicine is the medicine, it is not necessary to choose its taste and smell. For a daily dose, black cohosh herb is brewed - 2 teaspoons per glass of boiling water, and rhizomes - 1 teaspoon, insisting 2 - 3 hours. The infusion facilitates childbirth, acts as an analgesic. It is no coincidence that the people use the same water infusion for rheumatic pains, migraines, headaches and toothaches. Alcoholic tincture of roots - 2 tablespoons per glass of vodka - 50 drops 2 - 3 times a day helps to reduce pressure in hypertension.
Bright, golden flowers of the marigold can often be seen in the spring in flood meadows and swamps, but it is rarely used as a medicinal plant, fearing a burning taste. It is somewhat poisonous, although with skillful handling it is suitable not only for medicine, but also for food. Spicy vegetable soups and salads are made from pickled marigold flower buds, and roots boiled in salt water can serve as a seasoning for second courses.
Decoctions of herbs and roots treat colds, metabolic disorders, anemia. Before giving birth, women are given an aqueous infusion of dried leaves: 1 teaspoon in a glass of boiling water, leave for half an hour in a water bath. The infusion is taken with meals in a third of a glass 3 times a day, no more than 4-5 days.
The swamp chistet also loves moist soil in meadows near water bodies, lives in shady damp forests. Dried grass is insisted on vodka for 7 days, at the rate of 1 tablespoon per glass, allowed to drink on a glass of hot water, 20 drops 3-4 times a day with weak labor activity. The alcohol tincture of the marsh chistets, in addition, is very useful for various nervous disorders.