Relaxation
Relaxation is vital to prepared childbirth but it is also a life skill that, once learned, can help in reducing stress and create a sense of wellbeing in any situation.
Before you relax, check that nothing will get in the way of your comfort. Loosen belts, take off shoes and glasses and assume a position that allows your whole body to let go. Once learned, relaxation can help in any situation that creates tension. This may be:
* a dentist visit
* being stuck in a traffic jam
* public speaking
* labour
* Caesarean delivery
* coping with a crying baby
The more you practice, the faster the body can relax and the sooner tension will ease.
Here are some examples of techniques that are commonly taught during prenatal classes. To learn more about each technique, talk to your prenatal instructor, or your midwife. For more information about prenatal classes you can call 416 323-6032 or go to www.sunnybrook.ca/
Progressive Relaxation
This technique involves tensing and then relaxing each muscle group in your body. Start in a comfortable reclining position and wrinkle your forehead, then gradually work down through each muscle group, tensing the muscles and then relaxing. When you get to your feet, relax and enjoy the release of tension for a few moments. Get up slowly to avoid dizziness.
Passive Relaxation
This is similar to the technique above, except it focuses more on breathing and deep relaxation. Keeping your breathing slow and rhythmic, focus on each part of your body encouraging the muscles to relax and the tension to melt away.
Visualization
During visualization women take thoughts and memories and translate them into mental images that can help them reach their goals. The idea of using pictures in your mind to manage your physical reality may sound abstract, but think about how imagining fresh baked cookies or some other yummy food can make you hungry. During pregnancy many women visualize a safe place from their memory or imagination that gives them a sense of well being. During labour, visualizing images of the cervix opening or other opening images (like flowers blossoming or ripples in a pond) may be effective to help labour progress.
Touch Relaxation
This technique involves working with a partner to identify tense areas of the body. Most people have a certain area where they tend to store tension. Learn what it is. You may clench your jaw, or rub your temples or make fists. Study your partner for these areas and by firmly touching or stroking that area, encourage relaxation there. Don't criticize. It takes practice to learn to relax. If you do not respond well to touch, find a cue (verbal or non-verbal) that you can agree to use. The least relaxing thing in the world is when someone commands you to "RELAX!" With a soothing voice use words that describe a relaxed state like soft, melt, flow, warm, loose, floppy, cool, smooth, and anything else you can think of.
Relaxation is vital to prepared childbirth but it is also a life skill that, once learned, can help in reducing stress and create a sense of wellbeing in any situation.
Before you relax, check that nothing will get in the way of your comfort. Loosen belts, take off shoes and glasses and assume a position that allows your whole body to let go. Once learned, relaxation can help in any situation that creates tension. This may be:
* a dentist visit
* being stuck in a traffic jam
* public speaking
* labour
* Caesarean delivery
* coping with a crying baby
The more you practice, the faster the body can relax and the sooner tension will ease.
Here are some examples of techniques that are commonly taught during prenatal classes. To learn more about each technique, talk to your prenatal instructor, or your midwife. For more information about prenatal classes you can call 416 323-6032 or go to www.sunnybrook.ca/
Progressive Relaxation
This technique involves tensing and then relaxing each muscle group in your body. Start in a comfortable reclining position and wrinkle your forehead, then gradually work down through each muscle group, tensing the muscles and then relaxing. When you get to your feet, relax and enjoy the release of tension for a few moments. Get up slowly to avoid dizziness.
Passive Relaxation
This is similar to the technique above, except it focuses more on breathing and deep relaxation. Keeping your breathing slow and rhythmic, focus on each part of your body encouraging the muscles to relax and the tension to melt away.
Visualization
During visualization women take thoughts and memories and translate them into mental images that can help them reach their goals. The idea of using pictures in your mind to manage your physical reality may sound abstract, but think about how imagining fresh baked cookies or some other yummy food can make you hungry. During pregnancy many women visualize a safe place from their memory or imagination that gives them a sense of well being. During labour, visualizing images of the cervix opening or other opening images (like flowers blossoming or ripples in a pond) may be effective to help labour progress.
Touch Relaxation
This technique involves working with a partner to identify tense areas of the body. Most people have a certain area where they tend to store tension. Learn what it is. You may clench your jaw, or rub your temples or make fists. Study your partner for these areas and by firmly touching or stroking that area, encourage relaxation there. Don't criticize. It takes practice to learn to relax. If you do not respond well to touch, find a cue (verbal or non-verbal) that you can agree to use. The least relaxing thing in the world is when someone commands you to "RELAX!" With a soothing voice use words that describe a relaxed state like soft, melt, flow, warm, loose, floppy, cool, smooth, and anything else you can think of.
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