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Exercises and positions for easy work

Exercises and positions for easy work


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There are a multitude of work positions that will help you to have a birth as easy and fast. Some will reduce the pain and pressure you feel and be prepared when labor begins. Once you become familiar it will be extremely easy for you to give birth, so it's best to try them beforehand to see which one is most comfortable for a birth. casual.

During labor, many things can change, depending on the position of the baby and your energy level. A position where you didn't feel comfortable a few hours before can be perfect for the time of birth. Keep your flexibility and choose a position that offers you relaxation and efficiency during labor.

Position sitting

Mum sits with her back supported by a wall, the bedside table, the back of an armchair or on the couch with her hands and feet outstretched, relaxed, supported by as many pillows. This position allows the pregnancy to relax all the muscles in the body. It is a simple relaxation position, which can be done whenever the mother is tense or tired.

If the mother wants to give birth in water, she can use the sitting position by relaxing instead of pillows towels rolled under her hands and under her feet. The most comfortable for the pregnant woman for this position is an adjustable armchair with foot support.

Position "on the toilet"

The position "on the toilet" can be compared with any sitting position. Of all the positions, he rushes the most contracts. From a psychological point of view, for many pregnant women, sitting on the toilet is very comfortable, if the amniotic fluid starts to leak or if after each contraction you feel the need to urinate.

During the "on the toilet" position, the back of the pregnancy should be fastened with pillows for added comfort and pain prevention. For enlargement of the pelvis, it can support its legs on two separate seats. The pregnant woman must have a support point where the contracts begin.

Position on one side during labor

Mum will sit in this position, with her body on one side. In fact, it is the position in which the pregnant woman generally tends to sleep.

The position on one side during labor allows the pregnancy to relax the whole body, without putting pressure on the kidneys or the vena cava (which brings blood to the heart). The weight of the uterus is thus concentrated on the bed or floor where the mother stands.

The one-sided position during labor is useful when you have problems with relaxation: either you are tense, or you are in pain. It is not necessary to do it right from the beginning of labor if you have the energy to stay in other positions to help you have a faster job.

Mommy needs to be as comfortable as possible when she takes her position to the side, so she will best sit in bed. If the pregnant woman prefers to stay so in the water, she needs a bath pillow to support her head on the edge of the case.

Twisting and swinging during labor

Position squatted during labor

In order to crouch, the pregnant woman, from the upright position, will bend her legs until the pelvis reaches near the floor. Heels must remain on the floor during crouching. The squat helps the pregnant woman expand her pelvis by 15% and makes it easier for the baby to slip into the vagina.

The crouching position is used in the second part of labor. The pregnant woman will find out in which position she feels most comfortable during the contractions. Usually, when contractions occur, stand in the crouching position, the relaxation will be 2-5 minutes, depending on the frequency and duration of the contractions.

In the first part of labor, this position is not recommended because it will generate pelvic distress and will prevent the baby from advancing. Therefore, you do not have to stay crouching until the sensation of pushing appears, a sign that the baby has reached the pelvis, ready to exit.

If the mother feels the need to relax, she will raise her knees to her chest by crouching or if she is already in the hospital she can be placed directly on the gynecological table.

Swing position

This position is achieved with the support of the pregnant woman (usually another person is needed) while she is in the position of genoflexion, so as not to strain her back too much. The "stand on come" or squat position greatly reduces the effort during contractions, as it acts in the same direction as gravity and helps to widen the pelvis, easing the baby's descent.

By stretching the trunk and balancing at the same time, more space is created for the baby, the movements being beneficial if it is not seated well on the cervix. The swaying position gives the mother the freedom to move her pelvis during the squat, and the baby to sit in an optimal position. In order to ease this position, it is usually practiced with the help of a support person.

The support person will stand with their legs suspended and supported with the help of two chairs. Between her legs, the pregnant woman will perform lowering movements to the crouching position supported by the support person's thighs. As well, the pregnant woman can perform these movements alone by holding two bars.

If the cervix has completely dilated and the pregnant woman still does not feel the need to push, the swaying position will help her. If the mother often has back pain, the swaying position will reduce discomfort by moving the baby to another position.

Swinging during labor

Mom will sit in a rocking chair and swing, nothing easier! This helps the mother to relax and as she is stretched her pelvis moves and encourages the baby to sit. It is permissible at any time during labor for the pregnant woman to swing, it can even be relaxing when she has an infusion or is very tense.

While the mother is in the swing, she can place a stool to stretch her legs. Try to increase the rocking speed. During the contractions you will find it more comfortable to swing in front and keep this position of the rocker.

Dance and movement at work

Labor dance

Labor dance is an upright position that helps the movements inside the pelvis during labor. An atmosphere with slow music can make dance work a very relaxing position. Usually, one more person is needed. The two will look as if they are dancing, swinging left and right.

For a relaxing atmosphere, choose your favorite mom's music and move from slow music to a faster swing. During the execution of the movements, the pregnant partner can massage the back.

Walking during labor

During labor mom is free to go anytime. If the contracts begin, he can balance his hips in front and back or in the side. Walking helps you get through the first part of labor as fast as possible, as it keeps the baby moving and the baby will find its best position for birth. At the same time, walking keeps the mother active and full of energy. Walking and balancing are allowed at any time during labor, even between contractions if the pregnant woman wants to stretch.

If labor starts hard, walking can trigger contracts.

When contracting begins, the pregnant woman should stop walking and eventually be supported.

Between contractions the pregnancy should necessarily be assisted, especially if it is approaching to be born and the contracts become more and more frequent.

Stand on hands and knees

The pregnant woman will rest on her hands and knees. This position helps you reduce back pressure by using gravity to pull the uterus out of your pelvis. It is best to take this position when you are in pelvic presentation (the child has not rotated and is sitting with his bottom down). A swinging motion during the position will help the child to return.

This position can also be executed by supporting yourself with your head and shoulders on the floor. Thus, it can be helpful when the water breaks and you will feel that the baby wants to get out. The baby will have more space and thus prevent the pressure on the umbilical cord.

If we have a ball for exercise, we put the pregnant woman to sit on her knees and let the weight of the trunk on the ball. In this situation you will have to move your body to find its balance, which will cause the baby to move in the pelvis.

If the baby persists to remain in the pelvic presentation, the mother can push in the standing position on the hands and knees.

Position "upside down"

This position is achieved by supporting the hands and knees, with the pelvis above the level of the shoulders. The support on the elbows and knees uses gravity to rotate the child from a backward to a forward position. Start by sitting on your elbows and knees, then gently lower your shoulders to the floor, holding your head in a comfortable position.

Put a wide scarf under the belly of the pregnant woman before sitting in the position "with the bottom up." Once seated on the elbows and knees, pull the two ends of the scarf to relieve the weight of the mother's feet.

In the same position, the mother goes far beyond the knees, so the pelvis goes down slightly, and the pelvis widens. It should look like the position of a frog. However, by holding the pelvis above the level of the shoulders, the pelvis will widen further and the baby will have more room to rotate. During this position a massage is indicated in the lumbar area to reduce abdominal pressure.

Black Delia
Editor of Copilul.ro

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