Exercises During Delivery

Exercise regularly during pregnancy and reduce labour pains at the time of delivery. Let us see some exercises which can be done during the delivery period.
Exercise for Physical and Mental Relaxation: This exercise is to be done in the sleeping position. Do the relaxation exercise in the following order:
1) Relax your forehead. Do not bring wrinkles on your forehead.
2) Let loose your jaws.
3) Loosen your shoulders.
4) Loosen both your elbows and spread your hands away from the body.
5) Keep your hands and fingers loose.
6) Also loosen your legs.
Sometimes you may find difficult to relax. Ask someone to move his/her hand over your forehead, shoulders and back. This will help you in relaxing faster. Do this process in between two labour pains. Relaxing helps in proper circulation of oxygen to the body. Also keep your face relax. Automatically your whole body will get relax.

Types of breathing exercise for relaxation:
1) Breathing in synchronisation
a) Deep breathing: Breathe deeply through your nose and fill your lungs. Release air through your mouth.
b) Breathing Normally: Place hands on your hip. Then breathe slowly. Release air through your mouth. Repeat two times.
c) Breathing upto the jaws: In this process say "OUT" and put emphasize on "T". Breathing automatically takes place.
Start again from deep breathing exercise.

2) Low breathing: Breathe low for two times and then blow air out. Keep doing this until the urge to push baby outside is stopped. This exercise is to be done when the cervix is closed. Doing this exercise prevents swelling of the cervix due the pressure exerted by the head of the child.

3) Breathing during final push out:
a) Rest your head on two pillows.
b) Breathe normally through nose and release air through the mouth.
c) Breathe again.
d) Now take a deep breath and hold.
e) Move your chin closer to the chest.
f) Then apply full force. The force should be enough to push the child down. Release your breath if you find it difficult to hold. Once again take a deep breath.
e) Release your breath and relax.
The above exercise is to be done when the cervix is fully open.

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