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Exercising regularly during pregnancy is the key to reduce labour pains at the time of delivery. Let us see some exercises which can be done during the delivery period. Physical and Mental Relaxation Exercise: 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) Now let your jaws loose. 3) Loosen your shoulders. 4) Elbows and hands should be loose. Hands should be spread away from the body. 5) Let loose your hands and fingers. 6) Also loosen your legs. For better relaxtion you can also request someone to move his/her hand over your forehead, shoulders and back. Do this process in between two labour pains. Relaxing helps in proper circulation of oxygen to the body. Also try and relax your face. 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) Breathe slowly: Keep hands on your hip. Slowly breathe and then release air through your mouth as if you blow a baloon. Repeat the process twice. c) Breathing upto the jaws: In this process say "OUT" and put emphasize on "T". Breathing automatically takes place. Repeat 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. Do this exercise regularly and prevent swelling of the cervix. 3) Breathing during final push out: a) Comfortably rest your head on pillows. b) Breathe normally through nose and release air through the mouth. c) Breathe again. d) Now take a deep breath and hold. e) Chin is to be then brought very close to the chest. f) Now you have to apply your full force. This will help in pushing your child down. If holding breath is not possible, then release it. Again take a deep breath and hold for sometime. e) Release your breath and relax. You should do the above exercise when you know that the cervix is open.
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