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Labour Anxiety
ShareAn expectant mother experiences all kinds of worry relating to her pregnancy. First, she has to prepare the nursery, the baby's clothes and other things that the baby may need. She may also have to think of other details like the baby's name, adjustments at work and household chores. As the baby's expected time of delivery approaches, it is normal for the expectant mom to feel anxious about the labour pains and delivery process.
Physical preparation prior to your delivery can go a long way in easing your labour anxiety. Here are some helpful things that you can do while waiting for the birth of your baby:
Keep moderate physical exercises
If exercise has always been a part of your daily routine then pregnancy should not give you reason to stop. Continue doing your exercises to get strong and flexible muscles, an advantage for any woman during labour. Moderate exercises should not be stressful to you or your baby. If you should feel pain or strained at any time during your exercise routine, stop right away and get some rest. It is best to obtain your health professional's approval about any form of exercise at the start of your pregnancy.
Breathing exercises
Breathing plays an important role during labour. A woman in labour is undergoing stress. When your body is at stress, it requires a steady supply of oxygen to relax. Learn breathing techniques to help you relax during labour. Inhale through your nose and exhale through your mouth. As you take deep breaths and exhale deeply, you will feel a wave of relaxation setting in. Another technique that will help take your mind off the discomfort of labour is to take short breaths through your mouth. When you are mindful of your breathing, you divert your attention away from the anxiety of the impending birth.
Kegel exercises
You can help push your baby out of your uterus by contracting your vaginal muscles. Prepare yourself by doing Kegel exercises several times a day. All you have to do is contract the muscles around the vagina in the same manner that you control the flow of your urine. Hold the contraction for 3 counts then release. Start by doing 4 repetitions of 3 sets and gradually increase sets as you get more comfortable with it. Remember to relax and breathe properly as you do these exercises.
Do squats
Hold on to any piece of furniture like a chair with sturdy legs for support. With your feet apart, slowly bring your body down to a sitting position. Maintain your balance by keeping your weight towards the back of your feet. Breathe deeply and push your body up to a standing position. This exercise strengthens the thighs and pelvis.
Tailor sit or cobbler pose
Sit on the floor with your back straight against a wall, legs folded in front, and the soles of your feet facing each other. Push your knees to the floor gently and feel the stretch in your inner thighs and pelvic area.
The Angry Cat
This exercise tightens your abdominal muscles and relaxes other muscles nearby. To do this, slowly get on your hands and knees with your arms shoulder-width apart while your knees are comfortably parted to support your weight. While keeping your arms straight, slowly round your back (raising it like an angry cat).
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References
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Doulas Massage - Pregnancy Women's Health
