Prepared for childbirth expectant mother calm, confident, knows how to behave during contractions, what methods of pain relief can be used. You need to start such preparation as early as possible, since it can take a long time - and then you will most likely have an easy birth.
1. Easy birth: it’s harmful to be afraid
Often the main component of increased pain during childbirth is the fear and stress of the laboring woman. Anxiety and psycho-emotional stress lead to the release of stress hormones adrenaline and norepinephrine, which cause vasospasm, impair blood supply to the uterus, reduce the pain threshold (i.e., even mild pain becomes difficult to tolerate), and can also reduce the effectiveness of uterine contractions, prolonging the the longest duration of labor.
First you need to understand what exactly you are afraid of. Maybe you don’t feel psychologically ready for motherhood, you are worried about your relationship with your husband, fear of ruining your figure, or fear of pain. Working with fears is very important in terms of prenatal preparation. Some people turn to a psychotherapist, others are helped by conversations with friends who have given birth.
For the peace of mind of the expectant mother, it is important to get to know the obstetrician who will deliver the baby. In this case, it is possible to discuss with him all the concerns regarding labor management and pain management. It is also necessary to resolve the issue of partner childbirth in advance. For many women, the presence of loved ones gives confidence and helps a lot. For some, on the contrary, it makes it difficult to concentrate and increases nervousness. But in any case, it is important for a woman to have a positive attitude towards an easy birth, since the fear of pain aggravates stress, tension, and, consequently, painful sensations.
2. Theoretical preparation
Quite often, worries about pregnancy and childbirth arise due to the fact that a woman does not know how the process of giving birth to a baby occurs. Therefore, during pregnancy it will not be superfluous to master theoretical material on this issue. Having an idea of the course of labor, the expectant mother will not panic at the slightest reason and will be able to become an active participant in the process of bringing her baby into the world, and not just an outside observer.
Preparing ourselves for an easy birth
You can obtain such information yourself from books, specialized magazines or on the Internet. Currently, a lot of special literature for expectant mothers is published. It is only important to choose the right sources of information. It must be remembered that during pregnancy you should avoid reading special medical literature intended for doctors. Textbooks and monographs mostly talk about various disorders during pregnancy and childbirth, which can negatively affect the mood and psychological state of impressionable pregnant women. In addition, it is desirable that the publications be “fresh” and contain information about a modern view of the process of childbirth and caring for a newborn. When choosing periodicals, you should pay attention to the authors of the articles: it is better if they are practicing doctors who are familiar with the issues in question first-hand.
There are many different sites that tell about the course of pregnancy and childbirth, about the rules of caring for a newborn, and forums where future parents can communicate, get answers to many of their questions, and exchange experiences.
Do we want an easy birth? Let's go to courses for expectant mothers
Nowadays there are a lot of people working in big cities various schools and courses for expectant mothers. Such courses are usually taught by an obstetrician-gynecologist; separate classes can be conducted by a psychologist, pediatrician, consultant breastfeeding. The courses give important information about how childbirth proceeds and how a woman should behave during this important event. Expectant mothers master breathing techniques that make childbirth easier, learn relaxation and master the techniques of special pain-relieving massage, learn what to take with them to the maternity hospital, etc.
When choosing such courses for expectant mothers, you need to be very careful, since some schools promote home birth, which is very dangerous for the woman and the fetus due to the impossibility of providing urgent qualified medical care in case of any complications.
3. How to give birth faster? Active behavior during childbirth
There are many different methods to relieve pain during the first stage of labor. One of the most common and easily implemented is active behavior during childbirth. The essence of this method is that during dilation of the cervix, a woman does not lie on the bed in one position, but behaves actively - walks around the room, looks for a comfortable position for herself, performs various movements. The vertical position of the woman in labor during labor already gives positive results: the uterus puts less pressure on the surrounding internal organs, blood vessels and nerve plexuses, muscles pelvic floor relax, the pressure of the head and amniotic sac on the lower parts of the uterus improves, which facilitates the opening of the cervix. Contractions ultimately become more effective and less painful. Childbirth goes faster. In addition, at constant motor activity Blood oxygen saturation increases, blood supply to muscles occurs more actively than at rest. Consequently, the muscles of the uterus receive more oxygen, and this significantly alleviates pain.
Finally, movement during contractions distracts you from focusing on the pain. Anticipation of pain causes nervous tension, which, in turn, only contributes to increased pain. And by being distracted, a woman breaks this vicious circle.
Moving freely around the ward, making a wide variety of movements, the woman gradually begins to navigate her own feelings and chooses the behavior or position that allows her to feel most comfortable. If the birth proceeds without complications, the choice of positions and movements during the contraction remains hers. However, during pregnancy it is worth learning the most common positions that reduce pain during contractions, this will greatly help during childbirth.
4. Massage for easy childbirth
The effectiveness of massage is due to the effect of touch on skin receptors, from which impulses spread to the cerebral cortex, causing a response there that competes with pain signals from the uterus. In addition, massage relaxes and has an overall beneficial effect on nervous system, increasing the threshold of sensitivity to pain (i.e. pain is not felt as strongly). Massage helps relieve excessive muscle tension and prevents cramps. In addition, it stimulates the production of endorphins (the so-called joy hormones) - natural painkillers - and reduces the release of cortisol - a stress hormone, which, due to its effect on the nervous system and blood vessels, promotes muscle tension, including the perineum and uterus.
If during childbirth the vaginal muscles are constantly clamped, this disrupts the process of opening the cervix, prevents the baby from passing through the birth canal, which, in turn, causes suffering both for the woman in labor, for whom childbirth becomes more painful, and for the fetus, because he is trying to overcome resistance tense muscles. Under the influence of massage, by increasing blood flow to the massaged areas, metabolism increases, and decay products released during intense muscle work are eliminated faster. This, in turn, helps them relax, rest and reduce pain. It is also advisable to learn massage and self-massage techniques in advance.
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5. Relaxation will help you have an easy birth.
One of the methods of self-pain relief is relaxation - relaxation. These skills also need to be mastered at the stage of preparation for childbirth, so that later you do not strain during contractions and completely relax during the break between them, saving energy. There are many techniques and exercises, by performing which a woman learns to consciously control the tension and relaxation of all the muscles of her body. These exercises should be performed regularly, preferably daily or even several times a day for 10–15 minutes.
Relaxation techniques can be very helpful during a vaginal examination performed by your doctor. This manipulation is necessary in order to determine how the cervix is dilating and where the fetal head is located. If a woman tenses during the examination, this increases the pain and prevents the doctor from assessing the necessary parameters, and, consequently, increases the duration of the examination. During the vaginal examination, it is recommended to breathe deeply, relax the muscles of the perineum as much as possible, remembering that this examination takes very little time.
6. Proper breathing during childbirth
Correct breathing during childbirth, it is one of the most effective ways to reduce pain during labor, and there are no contraindications for it. In addition, it facilitates labor and ensures adequate oxygen supply to the fetus. It is also important that by concentrating on breathing correctly during childbirth, a woman will quickly relax and distract herself from her own experiences.
At first glance, breathing correctly during childbirth is quite simple. However, during childbirth, expectant mothers forget about all the recommendations, begin to hold their breath, scream, thereby increasing the pain and interfering with the normal dilatation of the cervix. That is why it is advisable to master breathing techniques in advance - even during pregnancy. These exercises are taught in classes for pregnant women in courses for expectant mothers. You can master the technique and regularly conduct breathing exercises at home on your own.
How to breathe correctly when pushing
During the pushing period, it is also necessary to refrain from screaming. Firstly, screaming weakens the effort and makes it ineffective. Secondly, the contraction of muscles (including the pelvic floor and perineum), which occurs when screaming, increases the risk of ruptures of the soft tissues of the birth canal. In addition, screaming interferes with the interaction of the expectant mother with medical personnel, which is the key to the normal course of labor and one of the factors in the prevention of ruptures.
7. Physical training will help during childbirth.
Its goal is to prepare the body for childbirth: strengthen muscles and increase tissue elasticity. We can talk a lot about the benefits of physical activity. Pregnant woman physical exercise doubly necessary, because the baby’s ability to fully develop depends on her health. They allow you to prepare the body for the upcoming birth, which, as you know, is hard physical work.
First of all, physical training includes the daily activity of a pregnant woman. Doing housework, walking, climbing stairs are habitual activities that, nevertheless, force several muscle groups to work and support physical fitness future mother.
Gymnastics for pregnant women is of great benefit. In the absence of contraindications, the expectant mother can perform simple exercises myself at home. Such exercises will help strengthen your muscles and make your body more resilient. In addition, physical exercise during pregnancy can prevent or alleviate pregnancy-related ailments such as varicose veins, back pain, constipation, and cramps. calf muscles, swelling, stretch marks, excess weight gain.
Gymnastics should be done regularly and careful attention should be paid to ensure that the exercises do not cause discomfort. Many preparatory courses for pregnant women offer physical training for women in the “position”: this could be yoga, Pilates, gymnastics for pregnant women or classes in the pool. In addition, many fitness clubs offer special programs for expectant mothers. Before enrolling in such courses, it is advisable to discuss your choice with the doctor who is managing your pregnancy. He will tell you what you can do and what it is better to abstain from so as not to harm your health and your unborn baby. In addition, it is necessary to find out whether the instructor conducting such classes has experience working specifically with pregnant women.
There is another very useful option physical activity is pool swimming that doctors recommend to most pregnant women. Indeed, water relaxes, gently massages the body, helping the child to occupy correct position, and in the meantime the muscles of the expectant mother receive the necessary load. You can do water aerobics at any stage of pregnancy in the absence of contraindications.
If the expectant mother, even during pregnancy, pays attention to preparing for childbirth, then with a high probability it will pass easily and safely, leaving behind only pleasant memories.
Why can't you scream during childbirth?
It is important to remember that you should not scream during childbirth: this has a pronounced negative effect on the process of dilation of the cervix, since screaming causes muscle tension, leading the laboring woman to severe fatigue.
This is a risk factor for the development of labor disturbances, both during the period of cervical dilatation and during pushing, when maximum composure and muscle work are required. In addition, the risk of developing oxygen starvation of the fetus increases: due to vasospasm that occurs when screaming at the height of the contraction, because less oxygen-carrying blood reaches the baby.
Almost all pregnant women have a well-founded fear of childbirth. After all, they understand that quite difficult work lies ahead. The result of labor will depend on how the woman spent her maternity leave, whether she did special exercises, or led an active lifestyle. It is impossible to give birth on your own without pain, but you can definitely reduce it by doing certain exercises and activities. Today we’ll talk about how to alleviate and reduce pain and aches.
Factors that determine the severity of pain during contractions
1. Tension and strength of contraction, pushing. During childbirth, they gradually increase in size, lengthen, and the woman suffers even more every time.
1 exercise. Sit comfortably on the ball, place your feet shoulder-width apart. Shift from foot to foot. Then slowly tilt your torso forward and to the sides. You can bounce lightly. This exercise relieves tension in the muscles and increases blood flow to the organs.
Exercise 2. Place a rug or blanket on the floor. Lie on your back, bend over right leg in your knee and then place it on the ball. And make a bicycle with your left. After a minute, switch limbs. This activity perfectly relieves pain and tension in the legs.
Exercise 3. Sit on a comfortable chair with a backrest. Place the ball between your legs. Gently, slowly bring your knees together, squeezing the ball. This activity wonderfully strengthens and stretches the muscles of the perineum.
Exercise 4 Kneel in front of the ball and simply hug it. Be sure to make sure that your stomach is not compressed and that you feel comfortable in this position. This activity will simply give you time to rest and relax.
These are all exercises for easy childbirth. Be sure to remember them and do them in the delivery room.
Relaxation exercises to prepare for childbirth
1 task. Place your feet shoulder-width apart. Wrap your hands around your stomach or place them on your hips. And now the most important point: try to relax as much as possible and start rocking your pelvis left and right, and then back and forth. You should imagine that the basin is a bowl filled with water to the brim, and the contents cannot be spilled.
Task 2. Lay a soft blanket on the floor, sit on it, and bring your heels together. Hold your knees with your hands. Now gently rock back and forth. Watch your breathing: when you bend forward, inhale; if you bend backward, exhale.
3 task. You will need a husband or other family member for this exercise. Sit on a soft mat on the floor opposite your partner. Bring your legs together so that your feet touch each other. Hold your hands and begin to bend forward and back. First you pull your spouse, and then he pulls you. This exercise is great for relaxing and also training. inner part hips, which will be very useful to you in the future.
After performing such exercises, pain-free childbirth will not be guaranteed, but discomfort will probably go down already.
Exercise for stamina and endurance of a pregnant woman
To learn how to bear the load on the body for a long period (this is very important during childbirth), you need to train in advance. There is a special endurance exercise for this.
Place a soft rug on the floor close to the wall. Lie down on it and begin to slowly move your feet along the wall, as if climbing up it. Raise your legs, spread them to their maximum width and hold in this position for as long as you can. Each time the time should increase.
Now you know that the best remedy against reducing and mitigating pain during labor is training your body, as well as the emotional state of the woman in labor. In addition, adequate behavior is considered an important point, which presupposes strict adherence to the advice of the obstetrician-gynecologist. By following all the recommendations and exercises from this article, you will be able to give birth safely and easily.
The abdominal muscles are subject to the heaviest stress during pregnancy.
Gymnastics for pregnant women to prepare for childbirth
To prevent overstretching, lethargy and sagging after childbirth, it is useful to do the following exercises: - sit on the floor and spread your legs straight to the sides. Make alternating smooth bends to the right then left leg
- lie on your back, bend your knees and lift them up. Then straighten your legs in both directions one by one.
- body position, as in the previous exercise, smoothly pull the right knee to the left elbow and vice versa - the left knee to the right elbow.
Tears during childbirth. Can they be avoided? exercises
It is not uncommon for perineal tissue to rupture during childbirth. The following two exercises will help you avoid them:stand near a chair, straighten your shoulders, inhale and exhale deeply several times. Feet - shoulder-width apart, hands - on the back of the chair. Start with slow squats. Make sure your heels do not leave the floor and your back remains straight. Hold this position, close your eyes and count to three. And then slowly stand up. Don't try to squat too deep right away. Every day, move 1-2 cm closer to the floor. Do not make sudden movements - perform the exercises smoothly.
Sit on the floor, bring your feet together near your perineum, spread your knees to the sides. If you feel discomfort in the lower abdomen, then sit on a slight elevation (2-3cm). Relax, keep your back straight. Imagine that your knees are the wings of a butterfly, wave them. Make sure that only the inner surface of the thigh is tense during execution.
Back pain during pregnancy: how to relieve it with exercises
Pregnant women often experience back pain. To prevent them, the following exercises have been developed:- lie on your back, bend your knees and pull them towards you. Wrap your arms around them and round your back. Gently rock on your back, backwards and forwards, like a tumbler.
- lie down on your back. Bend your knees and place your feet on the floor. Try to push your knees out to the side, keeping your feet together. Press your back to the floor, tighten your buttocks, and then lift your pelvis and try to touch your knees to the floor.
- sit on the floor, straighten your legs and stretch them in front. Alternately lifting and moving forward one or the other buttock, try to move forward. Don't help with your feet.
- stand straight, then squat down and grab your heels with your hands. Now, without releasing your heels, lift your pelvis so that your legs are straight.
- lie on your side, relax. Make circles in the air with your straight leg. Then bend your leg, pull your knee towards your nose, and straighten it. Roll over to the other side and repeat the exercise with the other leg.
Don't try to do everything perfectly at once. If you feel discomfort or pain during the exercise, stop and rest. This exercise may not be right for you. Before starting exercise, consult your doctor.
What scares you most about the upcoming birth? Most expectant mothers will confidently answer - pain. Prepare for this process in advance: include it in your daily routine special exercises, relieving discomfort during childbirth.
Exercises to ease childbirth
Doctors convince us that natural mechanisms are activated during childbirth, which relieve pain during childbirth and make the birth process more comfortable. But more experienced friends and numerous regulars of “mother’s” forums have a different opinion - it is better not to rely on Mother Nature, to prepare for this process in advance and choose exercises for an easy birth.
It doesn't matter what stage of pregnancy you are in: physical exercises to ease labor can be done from the first to the last day of pregnancy. Request a compilation individual plan classes with a specialist or start taking courses at schools for pregnant women. If these options are not available, you can start practicing on your own. Just consult your doctor before starting classes! It is possible that some exercises may be undesirable or downright dangerous.
How to breathe correctly during childbirth - exercises
An effective and accessible pain relief tool at any time. How to breathe correctly during childbirth? Master three types of breathing:
| Breathing type | Why and how to do it |
| Deep or economical breathing | It is useful in the first phase of labor, when contractions are not yet active or in the intervals between contractions. It's very simple: you inhale through your nose to the count of 1-2-3-4, and then exhale through your mouth to the count of 1-2-3-4-5-6, that is, the exhalation is slightly longer than the inhalation. This method allows you to give the child more oxygen, and the mother will relax and relieve pain. |
| Dog Breath | It will be required at the height of contractions in the second stage of labor, when contractions intensify, but you still cannot push. Start breathing like this as soon as you realize that the pain is getting stronger and more intense. Inhale and exhale quickly through your mouth, with a frequency of one or two inhalations and exhalations per second, “breathing out” the most painful moment of contractions. |
| Breathing into the perineum |
As soon as the doctor allows you to push, it’s time to breathe into the perineum: as the contraction begins, take more air into your lungs and begin to slowly exhale forcefully into the perineum, helping the baby leave the birth canal. |
Stretching and relaxation exercises for childbirth
When the mother's body is relaxed and does not resist the natural process of childbirth, the birth of the baby is painless and harmonious. And if the muscles of the legs, perineum and vagina are prepared for an important event, are elastic and stretch well, the risk of ruptures, bleeding and pain is minimal. To do this, just start doing stretching and relaxation at least a few months before the due date.
| Exercise | Why and how to do it |
| Butterfly | Exercise helps develop muscle flexibility and elasticity inside hips and pelvis. This significantly reduces pain during childbirth. Sitting on the floor, gently spread your knees to the sides. Then connect your feet together so that your heels are pulled towards your perineum. You can increase the stretch by applying light pressure with your elbows. ankle joints. But watch your condition: our task is to prepare not for the Olympics, but for a comfortable and painless birth. |
| Frog | The exercise helps to stretch the muscles most necessary for childbirth - the perineal muscles. While kneeling, spread your feet wide and try to sit between them. If at first it is difficult to perform the exercise fully, try sitting on your heels or a pad, but gradually try to bring this simple pose to perfection. |
| Kegel exercise | The vaginal muscles also need a good “pumping”, which will ease the pain during the birth of the baby. Kegel exercises will help with this. Sit on a chair or other hard surface (when you move to the “advanced” level, you can do this exercise anywhere - in line at the store, in public transport and at a doctor’s appointment, but first you need to learn how to do it correctly). As you inhale, try to tense all the muscles in the perineum and pull them up. Hold them in this position for a couple of seconds and relax as you exhale. This exercise makes the muscles of the perineum and vagina elastic and strong, which will definitely come in handy during childbirth. |
One of the simplest and effective ways To relieve pain during contractions is to change body position. Try alternating different positions - standing, sitting on a fitball, squatting, on all fours, cross-legged. By the way, the squatting position is considered the most physiological for childbirth: at this time, the lower pelvic opening expands by a quarter of its normal size.
Fear is the most important factor, causing severe pain during childbirth. The more you are afraid of pain, the more intense the slightest painful sensations that arise on the birthing chair seem to you. Don’t stress yourself out, don’t read “horror stories” on forums, try to maintain a cheerful and positive attitude. Special meditations and auto-training aimed at relieving emotional stress and anxiety are great for helping you relax.
Reading time 4:31For many centuries, women were intimidated by painful and painful childbirth. In literature and the film industry there is not a single episode of a happy physiological and painless birth in which neither the woman nor the child experiences pain. In fact, painless childbirth is no longer a myth, but a reality! More and more women who prepare and approach motherhood consciously do not feel pain or get injured during childbirth.
Of course, you need to prepare for such a physiological birth in advance, even before pregnancy. In this article we will talk about how to prepare your body for childbirth, giving it maximum flexibility and elasticity. It is better to start doing these exercises even before pregnancy, but you can start practicing them while already pregnant. I warn all future activist mothers in advance - be sure to consult your doctor about these exercises, since each lady in this situation has an individual health situation. In any case, remember, these exercises must be performed very slowly, thoughtfully, observing your body’s response and in no case overworking!
So, let's start the exercises...
The importance of flexibility of the spine and pelvic joints during childbirth
The human spine is not rigid, but, on the contrary, flexible. During labor, the baby must work its way down the birth canal to the sacrum (the end of the spine) and out. The baby's head is compressed to pass through the birth canal. But the pelvis itself is also somewhat plastic. In the anterior part of the pelvis there is a semi-joint, the pubic symphysis. The pubic symphysis is a fibrous cartilage that connects the two pubic bones of the pelvis. During pregnancy, this semi-joint softens and, reaching a certain degree of mobility at the birth of the child, can diverge to the sides. Mobility and flexibility of the half-joint, as well as the lower parts of the spine, can be developed during pregnancy with the help of exercises in which the pelvis is rocked back and forth. This makes childbirth much easier and helps avoid back pain - both during pregnancy and during childbirth.
Pelvic flexibility exercises
Exercise 1: Get on your knees and lean on your hands. Your palms should be about thirty centimeters apart, your knees about twenty centimeters apart, with your hips perpendicular to the floor. Slowly arch your back, trying to lift your buttocks as high as possible. Take deep breaths while doing this.
Then begin to slowly arch your back, exhaling just as slowly. At the same time, tense the muscles of the pelvis, buttocks and thighs.
Return to starting position and repeat the exercise 10 times - slowly, without sudden movements.
Exercise 2: There is another way to “rock” the pelvis. Stand against a wall, with your heels about fifteen centimeters away from it, and try to touch the wall with your lower back. Or, lying on the bed or floor, try to press your lower back onto the support with all your strength. Pay attention to how your pelvis moves, so place your hands on your hips and feel the movement. But remember that all these exercises must be performed very smoothly, without jerking.
Stretching the inner thigh muscles
During childbirth, a woman spends quite a lot of time with her hips relaxed and spread apart. Therefore, it is necessary to stretch the muscles inner surface hips so that this position can be comfortably maintained for a long time. Performing the exercise described below during pregnancy also helps to develop knee and hip joints, improves muscle tone legs And for childbirth, this is the best position, since the transverse size of the pelvis becomes largest.
Exercise 1. Stand on your toes and then squat down, continuing to balance on your toes. Place your palms on your knees and spread your legs out to the sides as wide as possible, while keeping your back as straight as possible. Stand up and place your heels on the floor. If you have difficulty maintaining your balance, you can hold on to something with your hand. Repeat five times.
Variation of the first exercise. For those who find it too difficult or uncomfortable to squat, you can do similar exercise lying on your back, with your knees raised and pressed to your chest. Using your palms, spread your knees to the sides as wide as possible. In this case, the feet should look inward. Repeat five times.
Exercise 2. Sit cross-legged on the floor with your feet together and knees apart. Grasp your ankles with your hands, bend forward and place your forearms on your shins, then gently press your elbows onto your knees, trying to push them apart. Repeat five times.
Exercise 3. Sitting cross-legged, as in exercise 2, grab your ankle, but keep your arms straight. Ask your husband or other helper to lift your knees up, while you yourself should try to counteract this by lowering your knees down. Repeat five times.
Advice. Sit cross-legged whenever you have quiet work to do - sewing, reading, or when you are going to watch TV. Try to relax in this position by placing your elbows on your knees, arching your back, lowering your head and closing your eyes.
Strengthening the pelvic muscles during pregnancy
These exercises are the most important of the entire complex of prenatal and postnatal gymnastics and require detailed explanations.
In the area of the pelvic floor, a woman has three openings: the anus, the entrance to the vagina and the external opening of the urethra (urethra). The anus is the end of the intestine; vagina - the end of the birth canal; urethra - exit from the bladder. In a vertical position, gravity internal organs causes enormous tension in the muscles that support the pelvic organs and close these openings.
So, squeeze your vagina and anus tightly, and at the same time tense your buttocks. While tensing, squeeze your anus enough to feel it being pulled inward. There is no need to move your legs or buttocks as this is distracting. When the anal sphincter is tense and retracted, the urethral sphincter and vaginal muscles also become tense. Each of these formations is surrounded by a ring muscle tissue. Thus, all three holes seem to be blocked by a single muscle, in the form of a double eight. Squeeze this muscle as tightly as possible and hold in this position for a while, then slowly relax. With slow relaxation, you can feel how these muscles are “released”. This exercise should be done twelve times twice a day. It can be performed anytime, anywhere.
As the uterus grows, the number and size of blood vessels increase. If the tone of these muscles is below normal, then control over the blood vessels is reduced. Urinary incontinence appears, especially during coughing and laughter. Similar troubles can arise in the anus, not to mention hemorrhoids - varicose veins veins of the rectum. If the pelvic muscles are trained and maintained in good shape, then such problems arise much less frequently.
These same exercises help return to normal size all holes that were stretched and deformed during childbirth, and prevent some of the troubles that can arise with age. The feeling that the sphincters of these openings are working well is very important for a woman: she moves and stands in a more free position.
The ability to control the muscles of the vagina and tense the pelvic muscles is a very useful skill. Sexual intercourse will be more satisfying for both spouses if the wife knows how to control the vaginal muscles. Intimate relationships after childbirth will become more exciting, which will help avoid the standard complaint from women that sexual intercourse after childbirth has become completely uninteresting.
This simple exercise is literally a panacea for many diseases; it should be performed by all women: pregnant women, those who have given birth - everyone, everyone, everyone!
Breast exercises: before and after breastfeeding
The following exercise helps keep the mammary glands firm, increases blood circulation in the tissues and ensures sufficient milk for feeding. It should be performed during lactation and after weaning the baby in order to maintain the elasticity of the glands until old age.
Exercise. Wrap one hand around the other above the wrist and raise your arms to shoulder level. While squeezing the skin, slide your hand up your forearm, simultaneously tensing the muscles of your arm and chest. If you do everything correctly, you can feel the mammary gland rise. Relax and repeat again.
Now take a deep breath and hold your breath while you repeat this exercise ten times - which takes about ten seconds. Relax. This exercise must be repeated several times every day.
Happy pregnancy and easy birth!
Ksenia Golitsyna,
Practicing psychologist
2014
