Prepared for childbirth future mom calm, self-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 are most likely to have an easy birth.
1. Easy childbirth: fear is harmful
Often, the main component of increasing pain in childbirth is the fear and tension of the woman giving birth. Anxiety and psycho-emotional stress lead to the release of stress hormones adrenaline and norepinephrine, which cause vasospasm, worsen blood supply to the uterus, lower the pain threshold (i.e. even not very strong pain becomes difficult to endure), and can also reduce the effectiveness of uterine contractions, lengthening the most duration of childbirth.
First you need to understand what exactly you are afraid of. Maybe you do not feel psychologically ready for motherhood, you are worried about your relationship with your husband, the fear of spoiling your figure or the fear of pain. Working with fears is very important in terms of prenatal preparation. Someone turns to a psychotherapist, someone is helped by conversations with giving birth to girlfriends.
For the peace of mind of the expectant mother, it is important to get acquainted with the obstetrician who will take delivery. In this case, there is an opportunity to discuss with him all the exciting questions regarding the conduct of childbirth and anesthesia. It is also necessary to decide in advance the issue of partner childbirth. For many women, the presence of loved ones gives confidence and helps a lot. For some, on the contrary, it interferes with concentration and increases nervousness. But in any case, it is important for a woman to positively tune in to an easy birth, since the fear of pain exacerbates stress, tension, and, consequently, pain.
2. Theoretical training
Quite often, worries about pregnancy and childbirth appear due to the fact that a woman does not know how the process of giving birth to a baby takes place. Therefore, during pregnancy it will not be superfluous to master the theoretical material on this issue. Having an idea about the course of childbirth, the expectant mother will not panic at the slightest pretext and will be able to become an active participant in the process of the birth of her baby, and not just an outside observer.
Getting ready for an easy birth
Such information can be gleaned independently from books, specialized magazines or on the Internet. Currently, a lot of special literature for expectant mothers is being published. It is only important to choose the right sources of information. It must be remembered that during pregnancy it is worth avoiding 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 carry information about the modern view on the process of childbirth and newborn care. 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 firsthand.
There are many different sites that talk about the course of pregnancy and childbirth, about the rules for caring for a newborn, and forums where future parents can communicate, get answers to many of their questions, and share experiences.
Want an easy birth? Going to courses for expectant mothers
Now in large cities there are many 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, breastfeeding. The courses give important information about how childbirth proceeds and how a woman should behave during this crucial event. Expectant mothers learn breathing techniques that make childbirth easier, learn relaxation and master the techniques of special analgesic massage, find out what to take with them to the hospital, etc.
When choosing such courses for expectant mothers, you need to be very careful, since some schools promote home births, which are 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
To relieve pain in the first stage of childbirth, there are many different methods. One of the most common and easily implemented is the active behavior in childbirth. The essence of this method lies in the fact that during the opening of the cervix, a woman does not lie on the bed in one position, but behaves actively - walks around the ward, looks for a comfortable position for herself, performs various movements. The vertical position of the woman in labor during labor already gives positive results in itself: 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 fetal bladder on the lower parts of the uterus improves, which facilitates the opening of the cervix. Contractions end up becoming more effective and less painful. Childbirth is faster. In addition, at a constant motor activity blood oxygen saturation increases, the blood supply to the muscles occurs more actively than at rest. Consequently, the muscles of the uterus receive more oxygen, and this greatly alleviates pain.
Finally, movement during contractions distracts from focusing on pain. The expectation of pain causes nervous tension, which, in turn, only contributes to the intensification of painful sensations. And being distracted, a woman breaks this vicious circle.
Moving freely around the ward, making a variety of movements, a woman gradually begins to navigate her own feelings and chooses the behavior or position that makes her feel most comfortable. If the birth proceeds without complications, the choice of postures and movements during the contraction remains with her. However, during pregnancy, it is worth learning the most common poses that reduce pain during labor, this will greatly help in childbirth.
4. Massage for easy childbirth
The effectiveness of massage is due to the effect of touch on skin receptors, from which impulses propagate to the cerebral cortex, causing a response there that competes with pain signals from the uterus. In addition, massage relaxes and has a general beneficial effect on nervous system, increasing the pain threshold (i.e. pain is not felt as much). Massage helps to relieve excessive muscle tension, prevents the occurrence of cramps. In addition, it stimulates the production of endorphins (the so-called hormones of joy) - natural painkillers - and reduces the release of cortisol - the stress hormone, which, due to its effect on the nervous system and blood vessels, contributes to muscle tension, including the perineum and uterus.
If during childbirth the muscles of the vagina are constantly clamped, this disrupts the process of opening the cervix, prevents the child 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, due to the increase in blood flow to the massaged areas, the metabolism increases, the decay products released during intense muscle work are removed faster. This, in turn, helps them to relax, rest and reduce pain. It is also advisable to learn the techniques of massage and self-massage in advance.
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5. Relaxation will help you give birth easily.
One of the methods of self-anaesthesia 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 in between them, saving strength. There are many techniques and exercises, 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 will be of great help during a vaginal examination by a doctor. This manipulation is necessary in order to determine how the cervix is opening and where the fetal head is. If a woman strains during the examination, this increases pain and prevents the doctor from assessing the necessary parameters, and, therefore, increases the duration of the examination. At the time of 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
Proper breathing during childbirth is one of the most effective ways to reduce pain during labor, and there are no contraindications for it. In addition, it facilitates the course of childbirth and provides a full supply of oxygen to the fetus. It is also important that by focusing on breathing properly during childbirth, a woman will quickly relax and distract 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 pain and interfering with the normal opening of the cervix. That is why it is desirable 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 properly when pushing
In the tight period, it is also necessary to refrain from screaming. First, yelling weakens the push and makes it ineffective. Secondly, the contraction of muscles (including the pelvic floor and perineum) that occurs when crying increases the risk of tearing the soft tissues of the birth canal. In addition, crying prevents the expectant mother from interacting with medical personnel, which is the key to the normal course of childbirth and one of the factors in preventing ruptures.
7. Physical fitness will help in childbirth
Its goal is to prepare the body for childbirth: strengthen muscles and increase tissue elasticity. There is a lot to be said about the benefits of physical activity. pregnant woman physical exercise are doubly necessary, because the ability of the baby 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 can be attributed to 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 form future mother.
Gymnastics for pregnant women is of great benefit. In the absence of contraindications, the expectant mother can perform simple exercises herself at home. Such exercises will help strengthen the muscles and make the body more resilient. In addition, exercise during pregnancy can prevent or alleviate "pregnancy" ailments such as varicose veins, back pain, constipation, and cramps. calf muscles, swelling, stretch marks, excess weight gain.
Gymnastics should be done regularly and carefully monitored so that the exercises do not cause discomfort. Many prenatal courses offer physical training for women in "position": it can 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 is better to refrain from, so as not to harm your health and 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 swimming in the pool, which doctors recommend for most pregnant women. Indeed, water relaxes, gently massages the body, helping the child to take correct position, and the muscles of the expectant mother, meanwhile, receive the necessary load. You can do water aerobics at any stage of pregnancy in the absence of contraindications.
If the expectant mother during pregnancy pays attention to preparing for childbirth, then with a high probability they will pass easily and safely, leaving behind only pleasant memories.
Why can't you scream in childbirth?
It is important to remember that during childbirth it is impossible to scream: this has a pronounced negative effect on the process of opening the cervix, since when screaming, muscle tension occurs, leading the woman in labor to severe fatigue.
This is a risk factor for the development of labor disorders, both in the period of cervical dilation and during attempts, when maximum concentration and muscle work are required. In addition, the risk of oxygen starvation of the fetus increases: due to vasospasm that occurs when screaming at the height of the fight, because less oxygen-carrying blood enters the baby.
Almost all pregnant women have a well-founded fear of childbirth. After all, they understand that there is quite a difficult job ahead. The result of labor activity will depend on how a woman spent her maternity leave, whether she did special exercises, whether she led an active lifestyle. Self-birth without pain is impossible, but you can definitely reduce it by performing certain exercises and activities. Today we’ll talk about how to alleviate and reduce painfulness and aches.
Factors on which the strength of pain during contractions depends
1. Tension and strength of contractions, attempts. During childbirth, they gradually increase, lengthen, and each time the woman suffers even more.
1 exercise. Sit comfortably on the ball with your feet shoulder-width apart. Shift from foot to foot. Then slowly tilt your torso forward and to the side. You can bounce lightly. This exercise relieves tension in the muscles and increases blood flow to the organs.
2 exercise. Lay a rug or blanket on the floor. Lie on your back, bend right leg in the knee, and then put it on the ball. And make a bicycle with your left. After a minute, swap the limbs. This exercise is great for relieving pain and tension in the legs.
3 exercise. Sit in a comfortable chair with a back. Place the ball between your legs. Gently, slowly bring your knees together, while squeezing the ball. This exercise remarkably strengthens and stretches the muscles of the perineum.
4 exercise. Get on your knees in front of the ball and just hug it. Be sure to make sure that the stomach does not squeeze, and you are comfortable in this position. Such an activity will simply give you time to relax and unwind.
These are all exercises for easy childbirth. Be sure to memorize them and perform them in the delivery room.
Relaxing exercises to prepare for childbirth
1 task. Place your feet shoulder-width apart. Grasp your stomach with your hands or put them on your hips. And now the most important point: try to relax as best as possible and start rocking the pelvis to the right and left, and then back and forth. You must imagine that the basin is a bowl filled with water to the brim, and the contents cannot be spilled.
2 task. Lay a soft blanket on the floor, sit on it, connect your heels together. Hold onto your knees with your hands. Now gently rock back and forth. Watch your breath: when you bend forward, then inhale, if backward, then 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. Connect your legs so that the feet touch each other. Hold hands and begin to tilt back and forth. 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, childbirth without pain, although they will not be guaranteed, but discomfort will surely decrease.
Exercise for stamina, endurance of a pregnant woman
To learn how to transfer the load on the body for a long period (during childbirth, this is very important), you need to practice in advance. There is a special endurance exercise for this.
Lay a soft rug on the floor near the wall. Lie down on it and begin to slowly move your feet along the wall, as if climbing it. Raising your legs, spread them to the maximum width and hold out in this position for as long as you can. Each time the time should increase.
Now you know what the best remedy against the reduction and alleviation of pain during labor is the training of your body, as well as the emotional state of the woman in labor. In addition, adequate behavior is considered an important point, which involves strict adherence to the advice of an obstetrician-gynecologist. By following all the recommendations and exercises in this article, you will be able to give birth safely and easily.
The abdominal muscles are the most stressed during pregnancy.
Gymnastics for pregnant women to prepare for childbirth
To prevent their overstretching, lethargy and flabbiness after childbirth, it is useful to do the following exercises: - sit on the floor with straight legs apart. Make alternately smoothly tilts to the right then to the left leg
- lie on your back, bend your knees and lift up. Then straighten your legs in turn in both directions.
- 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.
Breaks during childbirth. Can they be avoided? exercises
It is not uncommon for perineal tissues to break during childbirth. The following two exercises will help to avoid them:stand near a chair, straighten your shoulders, take a few deep breaths and exhale. Feet - shoulder width apart, hands - on the back of the chair. Start slow squats. Make sure that your heels do not come off 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 sit too deep right away. Every day, approach the floor by 1-2 cm. Do not make sudden movements - do the exercises smoothly.
Sit on the floor, connect the feet near the crotch, spread the knees to the sides. If discomfort is felt in the lower abdomen, then sit on a small elevation (2-3 cm). Relax, keep your back straight. Imagine that the knees are the wings of a butterfly, wave them. Make sure that only the inner surface of the thigh is tensed during execution.
Back pain during pregnancy: how to relieve them with exercises
Pregnant women often experience back pain. To prevent them, the following exercises have been developed:- lie on your back, bend your legs at the knees and pull them towards you. Grab them with your hands, round your back. Rock gently on your back in the ass - forward, like a roly-poly.
- lie on your back. Bend your knees and place your feet on the floor. Try to spread your knees out to the side, bringing your feet together in place. Press your back against the floor, tighten your buttocks, and then lift your pelvis and try to reach the floor with your knees.
- 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 legs.
- stand straight, then squat down and grab your heels with your hands. And now, without releasing your heels, raise your pelvis so that your legs straighten.
- lie on your side, relax. Describe circles in the air with your straight leg. After bending the leg, pull the knee to the nose, unbend. Roll over to the other side and repeat the exercise with the other leg.
Don't try to make everything perfect all at once. If you feel discomfort or pain during the exercise, stop and rest. This exercise may not be right for you. Before starting gymnastics, consult your doctor.
What scares you the most about the upcoming birth? Most expectant mothers will confidently answer - pain. Prepare for this process in advance: include in your daily routine special exercises to relieve discomfort during childbirth.
Birthing Exercises
Doctors are convinced that natural mechanisms are activated during childbirth, which alleviate pain during childbirth and make the process of childbirth more comfortable. But more experienced friends and numerous regulars of the "mom" forums have a different opinion - it's better not to rely on mother nature, prepare for this process in advance and choose exercises for easy childbirth.
No matter how far along you are in your pregnancy, you can do physical exercises to ease labor from the first to the last day of your pregnancy. Ask for compilation individual plan classes to a specialist or start going to courses at schools for pregnant women. If these options are not available, you can start practicing on your own. Just consult with your doctor before starting classes! Perhaps some exercises may be undesirable or simply dangerous.
How to breathe during childbirth - exercises
Effective and available at any time tool "pain relief". What is the right way to breathe during childbirth? Master the three types of breathing:
| Type of breath | What is needed and how to do it |
| Deep or economical breathing | Useful in the first phase of childbirth, when contractions are not yet active or in between contractions. It's very simple: you inhale through your nose at a count of 1-2-3-4, and then exhale through your mouth at a 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 ease the pain. |
| dog breath | It will be required at the height of contractions in the second stage of labor, when the contractions intensify, but it is still impossible to 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 breaths per second, “breathing out” the most painful moment of contractions. |
| Breathing into the perineum |
As soon as the doctor allows you to push, the time will come for breathing into the perineum: with the onset of the contraction, draw more air into the lungs and start exhaling slowly with effort into the perineum, helping the baby to 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 appearance of the baby is painless and harmonious. And if the muscles of the legs, perineum and vagina are also prepared for an important event, elastic and well stretched, the risk of ruptures, bleeding and pain is minimal. To do this, it is enough to start doing - for stretching and relaxing at least a few months before the date of birth.
| Exercise | What is needed and how to do it |
| Butterfly | Exercise helps develop muscle flexibility and elasticity. inside hips and pelvis. This greatly reduces pain during childbirth. Sitting on the floor, gently spread your knees to the sides. Then connect the feet together so that the heels are pulled up to the crotch. You can increase the stretch by slightly pressing your elbows on ankle joints. But watch your condition: our task is not to prepare for the Olympics, but to prepare for a comfortable and painless childbirth. |
| Frog | Exercise helps to stretch the muscles most necessary for childbirth - the muscles of the perineum. Kneeling, spread your feet wide and try to sit between them. If at first it is difficult to complete the exercise fully, try sitting on your heels or a small pillow, but gradually try to bring this simple pose to the ideal. |
| Kegel exercise | The muscles of the vagina also need a good "pumping", which will ease the pain at the birth of a 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 everywhere - in line at the store, in public transport and at the doctor's office, but first you need to learn how to do it right). Try to inhale all the muscles in the perineum and pull them up. Hold them in this position for a couple of seconds and relax with an exhalation. This exercise makes the muscles of the perineum and vagina elastic and strong, which is sure to come in handy in childbirth. |
One of the simplest and effective ways relieve pain during contractions is to change the position of the body. Try to alternate different positions - standing, sitting on a fitball, squatting, on all fours, in Turkish. 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 in the birth chair seem to you. Do not wind yourself up, do not read "horror stories" on the forums, try to keep a cheerful and positive attitude. Special meditations and auto-training aimed at relieving emotional stress and excitement perfectly help to relax.
Reading time 4:31For centuries, women have been intimidated by painful and painful childbirth. There is not a single episode of happy physiological and painless childbirth in the literature and the film industry 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 feel no pain or injury during childbirth.
Of course, for such physiological childbirth, you need to prepare in advance, even before pregnancy. In this article, we will talk about how to prepare your body for childbirth, give it maximum flexibility and elasticity. It is better to start doing these exercises even before pregnancy, but you can start practicing them already being in a position. I warn all future moms-activists in advance - be sure to consult your doctor about these exercises, since each lady in a position has an individual health situation. In any case, remember that these exercises must be performed very slowly, thoughtfully, observing the response of your body and in no case overworking!
So let's start exercising...
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 (end of the spine) and out. The baby's head is squeezed to pass through the birth canal. But the pelvis itself is also somewhat plastic. In front of the pelvis is the semi-joint pubic symphysis. The pubic symphysis is a fibrocartilage through which the two pubic bones of the pelvis are connected. During pregnancy, this half-joint softens and, reaching a certain degree of mobility at the birth of a child, can diverge to the sides. The mobility and flexibility of the hemi-joint, as well as the lower spine, can be developed during pregnancy through exercises in which the pelvis is rocked back and forth. This greatly facilitates childbirth and helps to avoid back pain - both during pregnancy and during childbirth.
Pelvic Flexibility Exercises
Exercise 1: Get on your knees and lean on your hands. The palms should be about thirty centimeters apart, and the knees about twenty, the hips are perpendicular to the floor. Slowly arch your back, trying to raise 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, tighten the muscles of the pelvis, buttocks and thighs.
Return to initial position and repeat the exercise 10 times - slowly, without sudden movements.
Exercise 2: There is another way to "rock" the pelvis. Stand against the wall, with your heels about fifteen centimeters away from it, and try to touch the wall with your lower back. Or, while lying on a bed or on the floor, try to press the lower back against the support with all your strength. Notice how the pelvis moves as you do this by placing your hands on your hips and feeling the movement. But remember that all these exercises must be performed very smoothly, without jerking.
Stretching the muscles of the inner thigh
During childbirth, a woman spends quite a lot of time with her hips relaxed apart. Therefore, it is necessary to stretch the muscles of the inner thighs so that this position can be comfortably maintained for a long time. Performing the following exercise during pregnancy also allows you 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 the 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 lower your heels to the floor. If you find it difficult to keep your balance, you can hold on to something with your hand. Repeat five times.
Variant of the first exercise. For those who find it too difficult or uncomfortable to squat, you can perform similar exercise lying on your back, and the knees should be raised and pressed to the chest. With 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 on the floor in Turkish style with your feet together and your knees apart. Grasp your ankles with your hands, bend forward and place your forearms on your shins, then gently press your elbows on your knees, trying to push them apart. Repeat five times.
Exercise 3 Sitting Turkish, as in exercise 2, grasp the ankle, but the arms should remain straight. Ask your husband or other helper to lift your knees up, while you yourself should try to resist this by lowering your knees down. Repeat five times.
Advice. Sit down in Turkish whenever you have a quiet job - sewing, reading, 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 muscles of the small pelvis during pregnancy
These exercises are the most important of the whole 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. When vertical, gravity internal organs causes tremendous tension in the muscles that support the pelvic organs and close these openings.
So, squeeze tightly the vagina and anus, and at the same time tighten the buttocks. While straining, squeeze the anus just enough to feel it pulling inward. 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 are also tense. Each of these formations is surrounded by a ring muscle tissue. Thus, all three holes seem to overlap with 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 increases. If the tone of these muscles is below normal, then control over the blood vessels decreases. Urinary incontinence appears, especially during coughing and laughter. Similar troubles can arise in the anus, not to mention hemorrhoids - varicose veins rectal veins. If the muscles of the small pelvis are trained and maintained in good shape, then such problems occur much less frequently.
The same exercises help to return to normal size all the holes that are stretched and deformed during childbirth, and prevent some of the troubles that can occur with age. The feeling that the sphincters of these openings work well is very important for a woman: she moves and stands in a freer position.
The ability to control the muscles of the vagina and strain the muscles of the small pelvis is a very useful skill. Sexual intercourse will bring greater satisfaction to both spouses if the wife knows how to control the muscles of the vagina. Intimate relationships after childbirth will become more exciting, which will help to avoid the standard complaints of women that sexual intercourse after childbirth has become completely uninteresting.
This simple exercise is literally a panacea for many diseases, it must 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 to keep the mammary glands elastic, increases blood circulation in the tissues and provides enough milk for feeding. It should be performed during lactation and after weaning the child from the breast in order to maintain the elasticity of the glands until old age.
Exercise. Grasp one hand with the other above the wrist and raise your hands to shoulder level. Squeezing the skin, slide your hand up the forearm, while tensing the muscles of the hand and chest. If you do everything right, you can feel how the mammary gland rises. Relax and repeat again.
Now take a deep breath and hold your breath while repeating this exercise ten times - which takes about ten seconds. Relax. This exercise must be repeated several times every day.
Happy pregnancy and easy childbirth!
Ksenia Golitsyna,
Practicing psychologist
2014
