Tag Archives: expert on natural childbirth exercises

How to Talk So Your Doctor Will Listen – During Pregnancy, Make the Most of Each Visit

During pregnancy, you will be having regular appointments with a doctor. It is important that you know how to make the most of each visit.

How to Talk so your Doctor will ListenDoctors are very busy and will have a short allotment of time for each visit. Studies have shown that the average length of an appointment is 13 to 16 minutes. That gives very little time to get the attention you need.

Also, it has been determined that doctors will interrupt you within 12 to 23 seconds if you are speaking.

So how do you get answers to your questions?

How to Achieve Perfect Relaxation in Natural Childbirth

How to Achieve Perfect Relaxation in Natural Childbirth

Tip from Natural Childbirth Exercise Essentials by Rhondda Hartman

 

 

Step 11 of 12 Essentials for Natural Childbirth: Standing Pelvic Rock

Standing pelvic rock will improve your posture. Even if you already have great posture, you will need to strengthen your muscles to maintain good posture during a pregnancy. Bad posture will give you a backache. So if you have one, use your pelvic rocks! This exercise will not only prevent backaches, it will also ease an aching back.

If your back is kept straight, it will not ache from the weight of the baby tugging on the muscles and ligaments that connect the uterus to your back.

Standing Pelvic Rock

Mental Preparation During Labor

During labor, keep your body loose and limp

Tip from Natural Childbirth Exercise Essentials by Rhondda Hartman

 

 

Step 9 of 12 Essentials for Natural Childbirth: Leg Stretches – Flexing and Extending Ankles and Knees

Not only will leg stretches stimulate circulation in your legs, they will also strengthen your leg muscles and make it easier to carry those extra pounds caused by your growing baby. You may even develop a more shapely leg!

You will be carrying your child for at least a year after he/she is born, so let’s get ready now. If you wear high heels, this exercise will help stretch your Achilles tendon, which may have become shortened over the years.

It is a good idea, pregnant or not, to vary the type of heel you wear.

Step 9 of 12 Exercise Essentials - Leg Stretches

Step 8 of 12 Essentials for Natural Childbirth: Leg Exercises Will Make a Difference

The following exercise and any leg exercises are offered to improve and maintain circulation of the lower extremities. Use them faithfully and you may have no problems with varicose veins. Leg elevation is also a way of increasing the circulation in the lower part of your body.

One easy way to elevate your lower body is by raising the foot of your bed with three or four bricks. You may find that you are more rested in the morning and have lost that “woody” feeling in your legs. See if you like it.

Step 4 of 12 Essentials for Natural Childbirth: Opening the “Baby Door” – Squatting

HOW TO SQUAT AND WHY

The squat is the position you will assume to give birth. It opens the “baby door.” The pelvis is pulled as wide open as it can get. So get busy and limber up those squatting muscles! The wider apart you hold your legs during the pushing stage of labor, the sooner the baby can be born.

Squatting is healthy because it develops better circulation in the perineal area, which leads to better muscle tone and healthier tissue. One of the benefits post birth is that your tissues are healthy from the increased attention to them. After the typical stretching that childbirth creates, your tissues will more quickly resume their normal state.

Natural Childbirth Tip: Actions for the Second Stage of Labor

Take full, deep breaths and push hard during the second stage of labor.

Tip from Natural Childbirth Exercise Essentials by Rhondda Hartman

 

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Step 3 of 12 Essentials for Natural Childbirth: Pelvic Rock for the Rest of your Life

This exercise could be the most important addition to your well being that you have ever learned! It is important to you now during your pregnancy and your birth, but it is just as important for the rest of your life.

Your uterus becomes heavier and heavier with pregnancy, and standing upright causes it to push lower and more tightly into your pelvis. The pressure and the weight cause you to “give in” to the uterus, letting it fall forward and sway your back. Backache and pressure pains are the result.