Having a baby is not an easy test for a woman's body. But preparing for childbirth, which includes exercise and the right mindset, can make this process much easier. In addition, moderate physical activity during pregnancy promotes a quick return to its previous shape after the birth of the child.

Exercise for expectant mothers speeds up tissue metabolism and increases blood circulation, strengthening the muscles that will be used during childbirth. It is recommended to perform gymnastics for pregnant women p.

Exercises to prepare for childbirth are useful for almost all expectant mothers. Physical activity is contraindicated only for those women who have drops in blood pressure in the position or are at risk of starting.

Gymnastics for pregnant women, first of all, is aimed at the general strengthening of the muscular corset. Also, the exercises recommended for expectant mothers help keep the body in good shape, improve metabolism and oxygenation of tissues, which is necessary for a growing fetus.

Respiratory gymnastics helps to learn the technique of correct breathing during childbirth. Its main purpose is to reduce the level of pain in the first stage of labor and to alleviate the period of perspiration.

The dog-like breathing technique is practiced during painful contractions, and deep breaths while deliberately holding the breath help increase the force of the pushing.

Popular Kegel exercises are also important. They strengthen the pelvic floor, make the muscles of the perineum more elastic. This serves as a preventive measure and enables the female reproductive system to quickly recover after the birth of a child.

You need to prepare for childbirth comprehensively. Gymnastics can be performed both in special courses for expectant mothers and at home. The main thing is to approach this issue responsibly and in a timely manner.

Exercises for easy labor

There are many exercises for pregnant women to prepare for childbirth. It is important to be aware of the role they play for the mother and child, because for both, the birth process is a serious test. Many women are frivolous about prenatal preparation, considering it a waste of time and pinning all their hopes on nature and medical personnel.

Lack of physical readiness for childbirth often turns around in the delivery room, uterine bleeding, difficulties in the persistent period and other complications.

Even if the expectant mother has never been physically active or done gymnastics before, she can use any exercises for pregnant women, which will prepare the body for the upcoming physical activity and significantly facilitate the birth itself.

But before choosing any exercises for preparing for childbirth for yourself, you need to consult your doctor. Especially if the expectant mother had not been involved in physical education before.

We list the classic exercises for easy, which means quick and painless childbirth:

1. Getting into a standing position, slowly squat down, trying to hold the bent position of the legs for 20 seconds. Gradually bring the half-sitting position to a minute. This exercise strengthens the abdominal wall, abdominals, and pelvic floor.
2. Sit on the floor, stretch one leg forward, and bend the other at the knee. Take a large towel and, bending it in half, fix the fold on the heel of the outstretched leg. Tilt the body forward, holding the towel, remaining in this position for 20 seconds. Repeat the exercise 5 times.
3. Lie on your back near the wall so that the buttocks are pressed against it. With raised feet, step up imaginary steps, touching the wall. After the appearance of slight fatigue, spread your legs as wide as possible to the sides and hold in this way for 30 seconds, without lifting the buttocks from the vertical surface.
4. Lie on your back, try to alternately relax the following muscle groups in the recommended order: hips, legs, buttocks and abdomen. Breathing should be calm.

Gymnastics with breech presentation

This set of exercises has a specific character. It is necessary only for those expectant mothers whose baby has not turned over into a physiological cephalic presentation in the third trimester of pregnancy.

Exercises for preparation for childbirth begin to be performed from the 32nd week:

1. Lying on your side, preferably on where the head of the unborn child is, remain in a motionless position for 10 minutes. Then lie on your other side. Exercise up to 3 times a day.
2. Also, to help the fetus roll over, lie on your back with a small pillow under your lower back. In this case, you need to ensure that the pelvis is at least 20 cm above the level of the head. You should stay in this position for 15 minutes. It is performed 2 times a day.
3. With a breech presentation of the fetus, it is useful to visit the pool, including exercising.

Exercises to stimulate labor

Gymnastics aimed at stimulating labor is popular. With its help, the child will quickly descend into the small pelvis, and its progress will be easier.

These types of physical activity will help bring the onset of contractions:

1. Walking. A natural tactic to induce labor, through which the baby lowers and begins to put pressure on the cervix. In turn, this stimulates more oxytocin synthesis and accelerates the onset of labor.
2. Ascending and descending stairs. Such exercises for preparation for childbirth act similarly to walking, the main requirement is not to overstrain in the process.
3. Swimming.
4. Squat position.
5. Body tilts forward. Collecting scattered matches and washing floors by hand are excellent time-tested labor stimulants.
6. Sex. Perhaps the most pleasant way to stimulate labor.

Fitball lessons

Exercises to prepare for childbirth will help strengthen the muscles of the back, pelvic floor and abdomen without risk to health and unnecessary effort if you use a fitball in the process. The expectant mother can do them starting from the third trimester.

A set of exercises:

1. Sit on the ball, tighten your buttocks, gently raise one leg (as far as possible) and try to keep it in the air for 3 seconds. Return to the starting position and repeat the exercise with the other leg.
2. Press the ball with your back against the wall, put your feet in front of the body. Without losing contact with the fitball, slowly go down (squat) with the ball until the hips are parallel to the floor. If possible, the exercise should be performed next to a loved one so that he can insure you in case of loss of balance.
3. Stand facing the wall, holding the fitball at outstretched arms and pressing it against a vertical surface. The body is straight, feet shoulder-width apart, slowly squeeze the ball, bending your arms at the elbows. Thus, the pectoral muscles are trained.

Kegel exercises

The name Arnold Kegel is known to many women, thanks to the complex of exercises developed by him to strengthen the muscles of the perineum. It is not difficult to feel these muscles - it is enough to interrupt urination to determine where they are located.

Kegel exercises are suitable for preparing for childbirth, helping to make the muscles in this area stronger and more elastic, making childbirth easier and without tearing.

It is recommended to practice using the Kegel method from the 16th week of pregnancy. Exercises can be done in any starting position - sitting, lying or standing. They are performed until the muscles in the perineum are slightly fatigued. Gradually, the load can be increased up to 3 sets of 20 times.

The basic complex consists of the following exercises:

1. Slow squeeze. The muscles of the perineum slowly contract and also relax, while it is important to ensure that the muscles around the anus remain at rest.
2. Floors. Imagine that the muscles of the perineum are subdivided in height into separate levels. Begin to slowly "raise" them, lingering for a couple of seconds at the "new height", then also gradually lower them.
3. Flashing. The muscles tense and relax at a fast pace.

Breathing exercises

Exercise for the respiratory system is also essential in preparing for childbirth.

Every woman expecting the birth of a baby should take a number of measures to prepare for this process. The article reveals the basic tips and tricks for taking care of yourself and setting yourself up for the successful birth of a child.

Every woman in a position wants to know as much information as possible. about the state in which she will soon find herself. We are talking about the prenatal condition, the harbingers of childbirth and about the process of the very birth of the baby.

This is necessary in order to steadfastly withstand any trials, give birth safely and experience as little painful sensations as possible. Harbingers of childbirth are a kind of "signs" of the imminent birth of a child, which indicate to a woman that it is time to go to the hospital.

One of the most striking signs of "close" childbirth - sagging belly... This happens because the fetus (child) is already "preparing" for birth, taking the most comfortable position for itself. That is why a woman's belly is undergoing further transformations.

If earlier the head of the child in the womb occupied the abdominal region, then before giving birth, the baby drops even lower, into the pelvis. This is the correct position of the fetus before delivery.

Surprisingly, after lowering the abdomen, a woman may feel small changes in her sensations. In particular, it becomes easier for her to breathe, heartburn may "go away". The internal organs in the body become much "freer", they take their natural position.

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Condition and behavior of a pregnant woman before childbirth

Speaking about the behavior and condition of a woman just before childbirth, it is worth noting that it all depends on the individual characteristics of a person and what kind of childbirth is.

Woman before childbirth

Basic sensations:

• Heaviness in the abdomen. Some people call this condition "Stone belly". To explain this condition is very simple - the walls (muscle) of the uterus are very tense and literally harden. That is why, feeling the stomach, you can feel not its soft state, but a hard one.
• Desire to defecate... Childbirth is a process thought out by nature. She tried to make the birth of a child as comfortable as possible and without problems. That is why a woman can feel strong and frequent urge to use the toilet. Empty intestines are a must during childbirth.
• Drawing pains in the lower back. Such sensations appear much earlier than abdominal pain. This pain is very similar to the one that a woman felt when she had her period or when she could "catch a cold" or pull her back. Such pains arise and, as a rule, do not disappear, but only change their intensity.
• Excessive emotionality is also characteristic of women in the prenatal state. The body suffers changes at the physiological and hormonal levels and therefore often a woman is unable to control her emotions.

The state and feelings of a woman before childbirth

How does the cork come off and water leaks in pregnant women before childbirth?

Cork Is a yellow mucous lump with an admixture of blood, which closes the uterine space in the neck, preventing bacteria and microbes from getting inside that can harm the fetus. The cork occurs at the beginning of pregnancy and "leaves" on its own right before the very birth.

IMPORTANT: In some cases, the observing doctor independently "provokes" the plug to escape, clinging to it with his finger. This is necessary in order for the birth to begin fully. This is done when the cork cannot move away on its own for a long time. It depends on the individual characteristics of the woman and the first birth.

How can you spot a traffic jam? Just watch yourself closely while you go to the toilet. Look in the toilet, crotch, panties and legs. The cork can be very small and can be similar in size to a button. In addition, the admixture of blood in it is not at all necessary. It can be completely transparent.

IMPORTANT: After the plug has come off, the body gives a signal to the body "it's time to give birth." That is why the next symptom may be loose water and abdominal pain.

How to understand that a pregnant woman has lost a cork?

How do contractions occur in pregnant women before childbirth?

After the cork leaves (or before that), first contractions. As a rule, the first contractions are very bearable. They look like a slight pain that penetrates the abdomen to the lower back and releases as sharply as appearing.

From the moment you notice the pains that come and go. You should keep track of them. You need to have a watch with you. They will be useful to you in order to count the time interval between the last and the next pain.

Before childbirth, the interval becomes very small (2-3 minutes), but the pains themselves become very intense and unbearable. It is almost impossible to alleviate the condition. All you can do is choose the most comfortable position for yourself and rub your lower back with massage movements (it is best to ask a loved one about this).

How to recognize early and prenatal contractions?

How to remove fears of childbirth in pregnant women?

Women who give birth for the first time are often very afraid of the upcoming pain and the process itself. But, the stronger the fear, the more difficult it is for a woman to relax and make childbirth faster, easier, easier. As practice shows, women who give birth again are more confident in themselves and easily endure the whole process.

What can be done in order not to be afraid to give birth:

• Preview a documentary on how natural childbirth takes place.
• Master breathing exercises designed to relax the pelvic region.
• Agree on a partner birth (with mom or husband). A loved one will help you to endure all difficulties, give you a massage, bring water, support.
• Find and arrange the delivery with a doctor in advance. Communicate more with your doctor, do not hesitate to ask him questions and ask for help.

How to behave and what to do before giving birth to a woman?

Nutrition of a pregnant woman before childbirth: dates

The use of dates during pregnancy is often a controversial issue, depending on the tolerance of this food by the female body. The uniqueness of dates in that their rich vitamin and mineral composition is able to provide direct effect on the muscles of the body.

Simply put, the trace elements found in dates are able to stimulate and contract the muscles of the uterus itself. This feature is very useful during labor. Often women eat dates before childbirth so that they help them get through the first birth easily and quickly. In addition, a rich supply of carbohydrates will "give" strength for a difficult process.

Is it possible and necessary to eat dates to facilitate labor?

Gymnastics and exercises for pregnant women before childbirth with elements of breathing exercises

It's no secret that a number of specific physical exercises for pregnant women help them to alleviate their condition, establish harmony with the body and experience the very process of having a baby more easily. Such gymnastics (both normal and breathing) helps to relieve pain and tune the body to an easy childbirth.

IMPORTANT: Before choosing gymnastics and physical exercises for herself, a pregnant woman should consult with her doctor about whether she can do them at all.

Yoga for pregnant women

Simple physical education Light exercise

Useful exercises

Prayer for a pregnant woman before childbirth

Every woman before giving birth tries to activate the maximum of opportunities and forces for a successful and successful childbirth. They use proper nutrition, exercise, massage, relaxation, breathing and even a moral mood in a positive way.

Psychologists note that prayers help a woman to calm down, accept any trials and calmly experience the process of giving birth. When choosing a prayer, you should definitely take into account your individual characteristics (your health, the health of the baby, the type of childbirth, and so on). You can pray aloud and silently. Feel every word spoken and believe in what is said.

Prayer for a successful birth

Husband's prayer for a pregnant wife before childbirth

Ask your beloved man to participate in your process, not only physically, but also spiritually. He, just like you, can pray for a successful birth, as well as the health of the mother and child. To do this, choose a suitable prayer for him yourself or ask him to pray in your own words.

IMPORTANT: Just like your husband, all your acquaintances and close people, relatives, friends can pray for you.

Prayer for a woman in labor

How should a pregnant woman shave before giving birth?

Hair removal from the groin is a must before giving birth. This not only makes childbirth easier, but it is also a hygienic obligation. The fact is that the pubic hair can contain germs and bacteria that get on them with urine, feces, secretions, and so on.

IMPORTANT: Lack of hair helps the baby, only at birth, not to "grab" any bacteria and not get sick.

Every woman can master a very complex technique of shaving the groin on her own or ask her beloved husband about it. A large belly makes it very difficult to do this quickly and safely (without cuts). However, if you get in a good position and "arm" yourself with a mirror, you will succeed.

The best thing shave while lying in a warm bath. Hold the mirror with your left hand and the razor with your right. "Peeping" in the mirror from the side, you will be able to make movements with a razor. If you are uncomfortable looking in the mirror, with your left hand you feel the skin for the presence of hair and only then "walk" the blade. The mirror will help you check the "end result" of the procedure.

IMPORTANT: Absolutely all hair should be removed, starting from the pubic part and ending with the hair growing to the anus.

Hair removal before childbirth

Why inject papaverine or drotaverine to pregnant women before childbirth?

These drugs are analogous to each other. Only a competent attending physician can prescribe them to a pregnant woman. This is done carefully, because the funds can cause unpleasant consequences and allergic reactions that are not desirable before childbirth.

They inject medicine in order to give a woman slight analgesic and antispasmodic effect. Most often, this medicine is prescribed for primiparous women who are difficult to tolerate the process. In addition, medication is essential for women in labor who have problems with the thyroid gland, liver or kidneys.

Do pregnant women need spa before childbirth?

Very often women are prescribed the well-known drug "No-shpa" before giving birth. This is done in tablets or with a dropper. A medicine is needed to maximally relax the muscles in the woman's uterine organ... This will also contribute to the relaxation of the cervix itself, its easy and natural opening, a safe and gentle childbirth as much as possible.

IMPORTANT: By itself, No-Shpa is an antispasmodic (that is, "eliminating spasms"). In addition, it has slight pain relieving properties.

Simply put, No-Shpa helps:

• Faster and easier to open the neck
• Reduce the intensity, strength and frequency of contractions that occur.
• Reduces the possibility of tissue tearing in a woman's vagina during childbirth.
• The relaxed fabrics in the neck help the baby to move easily and softly.

IMPORTANT: The medicine can only be prescribed by the attending physician, you should not do it yourself, as you can get undesirable consequences.

Do pregnant women need phenazepam before childbirth?

Phenozepam- dangerous medicine for pregnant women in early pregnancy. It is quickly addictive and can backfire on the fetus. However, the doctor may prescribe both phenazepam itself and its analogs before childbirth if the patient has a number of neurological or physiological problems (for example, alcohol intoxication).

What are candles for pregnant women before childbirth?

A number of medications in the form of suppositories (suppositories) are prescribed by doctors for women in the event that they have a prolonged fetus. Tolerance is the gestational age from 42 weeks. Oversight can harm both the woman in labor and the child, who may experience a number of diseases or hypoxia.

Suppositories are injected in order to "improve" the activity of the uterine muscular organ and help to ensure that childbirth occurs on time, quickly, without problems and only in a natural way. Only the attending physician can prescribe the type of suppositories and only under his careful supervision.

Video: "Harbingers of childbirth"

Almost all women in a position have a well-founded fear of childbirth. After all, they understand that a rather difficult job lies ahead. The result of labor will depend on how the woman spent her maternity leave, whether she was engaged in special exercises, whether she led an active lifestyle. Spontaneous childbirth without pain is impossible, but you can definitely reduce it by doing certain exercises and activities. Today we'll talk about how to relieve and reduce pain and aches.

Factors affecting the severity of pain during labor

1. Tension and strength of contractions, attempts. During childbirth, they gradually increase, lengthen, and the woman suffers even more each time.

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 sides. You can bounce lightly. This exercise relieves muscle tension and increases blood flow to the organs.

2 exercise. Place a rug or blanket on the floor. Lie on your back, bend your right leg at the knee, and then place it on the ball. Make a bicycle with your left. Swap the limbs in a minute. Such an activity perfectly relieves 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. Such an exercise remarkably strengthens and stretches the muscles of the perineum.

4 exercise. Kneel in front of the ball and just hug it. Be sure to make sure that your stomach is not squeezed, and 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 memorize them and perform them in the delivery room.

Relaxation exercises to prepare for childbirth

1 task. Place your feet shoulder-width apart. Grasp your stomach with your hands or place them on your hips. And now the most important point: try to relax as best you can and start swinging your pelvis left and right, and then back and forth. You have to imagine that the basin is a bowl filled to the brim with water, and the contents must not be spilled.

2 task. Lay a soft blanket on the floor, sit on it, bring your heels together. Hold your knees with your hands. Now gently rock back and forth. Watch your breathing: when you lean forward, then inhale, if backward, then exhale.

3 task. For this exercise, you will need a husband or other family member. Sit on a soft mat on the floor opposite your partner. Bring your legs together so that your feet touch one another. Join hands and begin to perform forward and backward bends. First you pull your spouse, and then he pulls you. This exercise is great for relaxing, and also trains the inner thighs, which will be very useful to you in the future.

After performing such exercises, childbirth without pain will not be guaranteed, but the discomfort will probably decrease.

Exercise for stamina, endurance of a pregnant woman

To learn how to transfer 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 legs along the wall, as if to climb it. Raising your legs, spread them to the maximum width and hold in this position for as long as you can. Each time, the time must increase.

You now know that the best remedy for pain relief and pain relief during labor is to exercise your body as well as the emotional state of the woman in labor. In addition, adequate behavior is considered an important point, which implies 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.

Since I do not go to courses for pregnant women, I decided to collect information about breathing during childbirth myself. It turned out to be quite simple. During pregnancy, it is advisable to do breathing exercises for 10 minutes every day. Consistent mastering of the program will give better results than haphazard lessons.

How to breathe during childbirth is a matter of technology!

For those who will give birth for the first time and, like me, do not attend any new-fangled courses, for the time being it remains a mystery how the birth goes. Breathing, technique and other wisdom are also under seven seals, until everything actually begins. But it is better to prepare in advance, because breathing in childbirth plays an important role.

Here's a plan to follow:

1 week of training - abdominal breathing training and the first attempts at economical;

2 week of classes - improving abdominal and full breathing training;

3 week of classes - full and abdominal breathing; advanced level of management;

4 week of classes - improvement and consolidation of all types.

Having mastered these exercises, we add another five minutes - a "rehearsal" of childbirth. Work through all the exercises in advance! Then it will be much easier for you later in the process of childbirth itself, you will feel more confident and calmer! In any case, the future does not frighten me so much, at least I will understand what the obstetricians want from me, how to breathe, and so on. Although these exercises alone, of course, are not enough, gymnastics and so on are also suitable. But now we are not talking about this, but about how to breathe!

What are the actual exercises?

Breathing types:

Abdominal: maximum cleansing exhalation. Such that there was a feeling that the stomach "rooted" to the back. On exhalation, it is necessary to smoothly relax the abdominal muscles.

Full: cleansing exhalation and inhalation along with raising the arms. Exhale slowly, simultaneously with lowering the arms. Pause and repeat. We breathe through our nose!

Economical: we increase the duration of the exhalation. We master it gradually. We try to use this type of breathing during gymnastics.

The lengthening of the inhalation and exhalation: having mastered the economical, we also learn this.

Exercises for birthing rehearsal:

"Slow, thrifty breathing" is effective at the beginning of a contraction. During the contraction, a deep cleansing exhalation is made, then a full inhalation. At the end of the fight, everything is repeated.

"Dog-style" - breathing during the fight itself. Frequent, shallow breathing (breathing longer than 20-30 seconds is not recommended).

For the period when it is still impossible to push, but already want to: before the contraction, slow, economical breathing, then "like a dog", and then a strong exhalation. Exit on count three.

For pushing - at the beginning we breathe as in a fight, then we exhale and push with all our strength with a full sigh!

Respiratory gymnastics and relaxation during childbirth

In order for your body to be physically ready for childbirth, special gymnastic and breathing exercises, as well as muscle relaxation exercises, must be done during pregnancy.
It’s not enough to learn these exercises and start using them in childbirth. It is necessary to master them during pregnancy and bring the skill of execution to automatism!

The first thing that is drawn to the attention of pregnant women in breathing is deep inner relaxation, calming the emotional background and freeing the head from thoughts. As a result, the process of self-regulation and self-healing begins.

Breathing exercises for pregnant women are very effective for:

removing the increased tone of the uterus,

soNormal "> improvement of placental blood circulation,

removal of fetal hypoxia, elimination of toxicosis.

Respiratory gymnastics during pregnancy is an extremely necessary and useful thing: being a very important element of preparation for the crucial moment of childbirth, it also has an independent value. The fact is that the breathing of a pregnant woman is quite peculiar. The growing uterus shifts the abdominal organs and the diaphragm upward, as a result of which the movement of the diaphragm becomes difficult, the volume of the lungs decreases. The body of the pregnant woman must adapt to this, because the baby growing in the uterus requires more and more oxygen (the need for oxygen by the end of pregnancy increases by more than 30-40%). The chest expands, the reserve expiratory volume decreases (the amount of air that a person can additionally exhale after a calm exhalation), the vital capacity of the lungs (the maximum volume of air exhaled after the deepest inhalation - efficiency, as engineers would say) slightly increases, increases and the minute volume of respiration. In addition, the body of a pregnant woman adapts to the increased demand for oxygen and by increasing the work of the heart and increasing the number of red blood cells (red blood cells) - oxygen carriers. Performing special breathing exercises during pregnancy helps the body to adapt to new demands faster and more fully.

It is advisable to perform breathing exercises daily, either by including them in the gymnastics complex1 (between physical exercises and at the end of the complex), or in the process of relaxation, or as an independent group of exercises. The total duration of breathing exercises should not exceed 10 minutes per day. This limitation is due to the fact that in pregnant women, the concentration of carbon dioxide in the blood is already decreasing, and frequent breathing will reduce it even more, which can lead to dizziness. If you feel dizzy while doing breathing exercises, inhale and do not exhale, if possible, for 20-30 seconds - the dizziness will pass.

Breathing exercises can be divided into static and dynamic exercises. The former are performed only by the respiratory muscles, the latter - with any movement (walking, turning, bending). First you need to learn how to perform static exercises, and after learning how to use breathing skills when moving. The main thing is not to hold your breath while moving.
Exercise group I - mastering abdominal and full breathing

In women, the predominant type of breathing is chest breathing - that is, the lungs are filled with air due to the lifting of the collarbones and the divergence of the upper ribs. At the same time, the diaphragm is minimally involved in breathing - its displacement is sometimes only 1 cm. In this regard, the organs of the abdominal cavity located below are not subjected to effective massage. For comparison: with abdominal and full breathing, the displacement of the diaphragm reaches 7-13 cm, while there is an intensive massage of the liver, gallbladder, stomach and intestines, which stimulates their work and removes many factors of discomfort during pregnancy, helps the outflow of blood from the lower extremities, organs of the small pelvis, which means it helps to prevent varicose veins and venous stasis.

Abdominal breathing. It may seem strange, but any breathing exercise should begin with a maximum cleansing exhalation. You need to exhale so that even the muscles of the perineum are drawn in, and the abdomen is "attached" (as far as possible) to the back. After that, gently relax your abdominal muscles. In this case, the stomach (previously retracted) protrudes moderately forward (you can control this process by placing your palms on the area under the ribs) and the lower parts of the lungs are passively, without effort, filled with air. All attention should be concentrated on the hands, breathing should be done so that only the hands were raised: exhale - the hands “left” under the ribs, inhale - the hands “moved out” forward.

Full breathing. Having mastered the technique of abdominal breathing, proceed to mastering the full one. (1) The beginning of the exercise is the same as for abdominal breathing: cleansing exhalation - the anterior abdominal wall descends. (2) Inhalation begins - hands are raised, lying under the ribs; the lower parts of the lungs expand; then, as it were, the middle sections of the chest move apart and, together with them, the middle sections of the lungs are filled with air (while the stomach - for support - is moderately drawn in); after that, the clavicles and upper ribs rise - they are ventilated and filled with air at the apex of the lungs.

(3) Exhalation is carried out in the reverse order - the collarbones, ribs, palms, lying under the ribs, go down, the stomach "grows" to the back, the pelvic floor is drawn in. Then a pause follows - it is necessary to "release" the anterior abdominal wall, followed by a pause - a new breath. You need to breathe through your nose.

When inhaling, it is important to strictly observe the indicated sequence, gradually and gently lowering the diaphragm. This skill is very useful when pushing, when it will be important not to build up the pressure of the diaphragm too sharply, so that the baby's head is not damaged by the pelvic bone.

It is advisable to perform exercises for full and abdominal breathing at least 10 times a day, and it would be good to do more (up to 60 times a day!). Having mastered them in full, it is necessary to perform them while walking, that is, go to dynamic breathing exercises.
II group of exercises - increasing the efficiency and economy of breathing

Perhaps someone knows from sports practice that the most effective ratio of the duration of the phases of inhalation and exhalation is 1: 2. Moreover, after exhalation, you can pause so that carbon dioxide "accumulates" in the blood. Carbon dioxide increases the threshold of sensitivity of the receptors of nerve cells and thus relieves excessive excitement. The respiratory rate is different for different people, so it makes sense to independently calculate how many breaths / breaths you take per minute, as well as determine the individual ratio between inhalation / exhalation and heart rate. To do this, put your hand on your pulse and count how many beats of your heart are inhaled and how many are exhaled. The usual proportion is 1: 1 or 1: 1.5, but this ratio is very uneconomical. Our task is to learn how to control breathing.

I will give a diagram of actions for an abstract woman (you also have to exercise based on your own measurements).

Optimization of the inhalation - exhalation ratio. Let's say your initial ratio is 3 heartbeats - inhale, 3 - exhale, 2 - pause. You begin to lengthen the duration of the exhalation to achieve the optimal inhalation / exhalation ratio of 1: 2. 3 blows - inhale, 4 - exhale, 2 - pause; 3 blows - inhale, 5 - exhale, 2 - pause, 3 - inhale, 6 - exhale, 2 - pause. Three to six, as you know, is the desired ratio of 1: 2.

Such breathing should be mastered within 3-7 days so that the ratio of the duration of inhalation and exhalation of 1: 2 becomes familiar and comfortable. Further, it is desirable to perform all physical exercises with "economical" breathing.

Elongation of inhalation and exhalation. You should proceed to this stage after mastering the previous one. Start, for example, with this exercise: 4 heartbeats - inhale, 4 - exhale, 2 - pause. Further, according to the scheme already known to you, bring the inhalation / exhalation ratio to 1: 2: inhalation: exhalation (pause): 4: 4 (2)> 4: 5 (2)> 4: 6 (2)> 4: 7 (2) > 4: 8 (2).

Mastering such skills will take at least a week. Do not forget that hyperventilation is possible during breathing exercises. Do not hurry!

"Aerobatics". It will take another week to master it. Set yourself an arbitrary ratio of the phases of inhalation-exhalation with pauses for 2 counts and try to "breathe" them. For example:

4: 6 (2)> 3: 5 (2)> 8: 3 (2)> 2: 4 (2) etc.

This skill will be very useful in the second stage of labor, when the head begins to erupt and the midwife will say: “breathe”, “hold your breath”, “push”, “do not push”. You can easily follow her recommendations, and at the same time your baby will not especially suffer from a lack of oxygen (after all, you trained with him during pregnancy!).
III group of exercises - "rehearsal" of childbirth

Such exercises are described in many books for pregnant women.

The first type of breathing. (It is also often called "slow".) This is already mastered by us economical breathing (the ratio of phases inhalation / exhalation 1: 2). The first type of breath is ideal for the onset of labor, and can sometimes be breathed throughout labor. Each time at the beginning of a contraction, you need to make a deep cleansing exhalation, then a full inhalation. The same - at the end of the fight. If we depict a contraction in the form of a wave, then the first type of breathing can be represented as follows - see fig. on page 32.

The second type of breathing. With the development of labor, as the intensity of contractions increases, and the intervals between them become less and less, it becomes more and more difficult for many women giving birth to breathe the first type of breathing. There is a need to breathe frequently and superficially - like a dog. This is the second type of breathing. The breathing pattern is as follows: between contractions - the first type, at the beginning of the contraction, a deep cleansing exhalation, then a full inhalation, and then frequent and shallow breathing, the tongue is pressed against the alveoli of the upper teeth. At the end of the contraction, breathing becomes less frequent - a cleansing exhalation - a deep full breath - and again breathing of the first type. Intense contractions last up to 40 seconds on average, so it makes sense to perform this exercise for 20-30 seconds (to avoid hyperventilation).

The third type of breathing. This type of breathing does not occur in everyday life. It was specially invented to make it easier for a woman to feel at a time when the head of a baby being born falls down, but she cannot push. Of course, you can behave restlessly and scream - this is a really difficult period of childbirth, but think about this: we are screaming as we exhale, while the inhalation is shortened, which means that oxygen does not enter the lungs, it builds up in the blood, including the placental oxygen deficiency. The kid begins to suffer. Therefore, it is better to breathe, distracting yourself from the overly emotional perception of what is happening, especially since the duration of this period is small, from the force of 10-15 minutes, and the contractions last no more than 60 seconds. with a break of 2-3 minutes. How do you breathe to distract yourself? The beginning of the contraction is usual: a cleansing exhalation - a deep full breath; then breathing quickens and becomes shallow; three or four superficial breaths must be completed with an intense exhalation or blow sharply through lips extended into a tube. It is very important to count: one, two, three, exhalation; one, two, three, exhale. If you follow this carefully, then there is simply no time to shout. If you are giving birth with your husband or mother, then they can take over the account - see fig. on page 33.

Well, if you still could not resist and shouted - it's okay: "breathe out" the fight as best you can, at the end take a deep cleansing exhale, then a deep cleansing breath, and breathe evenly and calmly with the first type of breath outside the fight, gather your strength and don't get screaming at the next one. Remember that this is a very short period of labor!

Do not forget: during daily training in this way, you need to breathe 20-30 seconds once.

The fourth type of breathing. Finally, the baby's head passed the lower uterine segment and sank to the pelvic floor. At this moment, you will be seized by one and only desire - to push. During the attempts, we will use the fourth type of breathing. Attempt is hard physical labor. The skills of physical and respiratory training will be very useful here.

The pushing lasts about a minute. With the onset of the pushing, one must breathe as usual in a fight: take a deep breath - exhale completely and push, push, push. It is necessary to push with a full breath, with the diaphragm and the entire volume of air in the lungs, pressing on the uterus. Feeling that there is not enough breathing, you need to exhale with the upper and middle parts of the lungs, without "throwing" the diaphragm (remember the static exercises for full breathing), and then inhale again - and push, push, push. After the push - a full breath and calm, even breathing of the first type with complete relaxation. This way you can quickly regain strength for the next push - see fig. on page 34.

Of course, in training, this exercise should not be done at full strength. But it is very important to thoroughly feel all the stages of forced breathing. If you train this skill every day, then over time, a kind of automatism will appear, and you will be able to breathe properly during childbirth without hesitation. Having mastered all breathing exercises, it is extremely useful to “play” childbirth every day for 5 minutes in the classroom or with someone from your family. The developed automatism will turn on in childbirth, even if it will be difficult for you to fully control yourself.

Perhaps, after reading this article, you will feel a little uneasy: so much work, such complex exercises - how can you master all this in 10-20 minutes of daily breathing exercises ?! It is best to have a lesson plan for a few weeks.

For example:
I week - mastering abdominal breathing and the first stage of controlled breathing (economical breathing);
II week - abdominal breathing and mastering full breathing; the second stage of controlled breathing;
III week - abdominal and full breathing; "Aerobatics" of controlled breathing;
IV week - the same as in the III week, + type II breathing - and so on.

At each lesson it is necessary to "breathe" II, III, and IV type of breathing at least once. Do not forget, having mastered all types and types of breathing, include in your daily complex a five-minute "rehearsal" of childbirth.

Good luck, health and happiness to you and your baby! May light breathing accompany you all your life! \

Respiratory gymnastics is based on the postulates of yoga teaching about breathing - pranayama, which in translation from Sanskrit means "management of vital energy." In the language of the science of physiology, this means: control of the processes of tension - relaxation and blood circulation.

Respiratory gymnastics for pregnant women leads to relaxation of the uterus and, as a consequence, an improvement in uterine-fetal blood circulation, and is also one of the methods of psychophysiological preparation for childbirth, along with such as autogenous training, visualization, psychological gymnastics for the face, fitness yoga for pregnant women. It is important as a way of correcting the well-being of pregnant women and the process of childbirth itself.

What are the main opportunities for the impact of breathing exercises on the body of pregnant women?

During pregnancy:

As the growth of the fetus progresses, the need for oxygen and nutrients to the uterus, placenta and the baby itself increases in pregnant women. This need can be met using the capabilities of diaphragmatic (abdominal) breathing (see below).

Increased blood circulation occurs not only in the uterus, but also in all internal organs, in particular in the intestines. As a result of this practice of breathing exercises, intestinal motility (activity) is normalized, which is extremely important for the body of pregnant women.

Respiratory gymnastics leads to an increase in the volume of the lungs, and the drainage functions of the airways improve.

In pregnant women who practice breathing exercises, relaxation of the uterus and other muscles of the body occurs, as well as mental relief.

Mastering the skills of breathing exercises is important for their subsequent use in childbirth. The experience gained in training ("learning" the body) will help in a real life situation.

In childbirth:

Using acquired skills breathing exercises for pregnant women during childbirth itself allows:

Achieve body relaxation and allows the process of childbirth, this alternation of tension and relaxation of the uterus, to proceed without additional tension from other muscles.

- muscle relaxation leads to an improvement in blood circulation in the uterine muscle, and as a result, a decrease in oxygen starvation in the mother-fetus circulatory system, which inevitably occurs during each contraction in childbirth due to a decrease in the diameter of the vessels by the muscles compressing them.

This is detected by a change in the baby's heart rate. During the fight, it increases. This process is inevitable, the child adapts to it, if the permissible limits of hypoxia are not exceeded. Breathing is one of the most effective ways to reduce hypoxia - oxygen deficiency. If you can relax all the muscles when the uterus contracts, the contractions will become more effective and less painful.

- improvement of blood circulation in the uterus leads to a decrease in the feeling of tension, distention and a decrease in the painfulness of contractions in pregnant women.

This is especially important for the active phase of the labor process (approximately, the middle of labor), when the sensations become most intense. Thus, the very correct breathing of pregnant women is a way of self-pain relief of childbirth.

- concentration of attention on breathing distracts from painful sensations and facilitates the experience of contractions, there is a feeling of control over the process.

In the second stage of labor, the respiratory gymnastics mastered in the classroom allows pregnant women to correctly distribute efforts during attempts.

- the ability to breathe correctly in the way necessary for the second stage of labor will help prevent injury to the perineum. Breathing helps to relieve tension in the perineum and prevent damage to its integrity.

Let's get acquainted with the main types of breathing used in such gymnastics:

1. Breathing in the abdomen, or abdominal breathing. The starting position (I. p.) Of pregnant women is lying on the back (if there is no inferior vena cava syndrome) or half sitting.

To master it, put your hand on your stomach and, while inhaling, fill your stomach with air, at the same time pushing your hand away from you with the press. As you exhale, bring the front abdominal wall closer to you, as if pulling it in as much as possible. The anterior abdominal wall works, the chest remains motionless and relaxed. There is a kind of "stroking" of the uterus, as in pneumomassage. When doing breathing exercises for pregnant women, choose for yourself the rhythm, pace and depth that are most pleasant for you right now. After a while, there is a feeling of warmth inside the abdomen. This means that the vessels have relaxed and blood circulation has increased. The rush of blood gives a characteristic sensation of warmth - by analogy with reddened cheeks or ears (they say: "the cheeks are burning"). At the same time, the baby's movement changes - his activity increases.

This exercise in gymnastics is indicated for pregnant women with the threat of miscarriage, along with medication and psychotherapy, as well as for women in labor in the first stage of labor, when the tension of the uterus is not yet so strong and prolonged. This slow and deep breathing (similar to calm breathing in a dream) should be devoted 5-10 minutes every morning and every evening.

Breathing in the stomach with prolonged exhalation and pauses. After mastering abdominal breathing, you can complicate the task by monitoring-monitoring inhalation and exhalation and their regulation for a certain number of accounts. The secret of this breathing exercise is the ability to control inhalation and exhalation. The exercises can be performed both at rest and while walking. This breathing exercises for pregnant women allows you to change the redox processes in the body of the mother and the fetus by changing the time of inhalation and exhalation. The goal is to learn how to regulate the duration of inhalation-exhalation and pause after exhalation during childbirth.

Such breathing exercises are useful for intense contractions of the first stage of labor and attempts in the second stage. Practice: 1 minute with a break of 2 minutes 3-5 times a day, starting from the 20th week of pregnancy.

4. Breathing "blowing out the candle" is similar to the previous one. The difference between this breathing exercise and the previous one is in exhalation. It is produced through the lips extended into a tube, and therefore is longer than inhalation.

5. Breathing "sobbing".

A modification of active breathing is breathing "sobbing" with a double step inhalation and a single, lengthened passive exhalation.

Breathing exercises for pregnant women "blowing out the candle and sobbing" should be practiced for 2-3 minutes after a pause of 2-3 minutes from the 20th week of pregnancy. In childbirth, it is applicable in the intensive phase of the first and second stages of labor.

6. Another type of breathing exercises for pregnant women is vibration breathing exercises with voice guidance.

I. p. pregnant women - sitting, with a slight tilt of the body forward with the rest of the hands on the knees. You can rhythmically swing your body back and forth.

The well-known mantra "Oh-mm-mm-m" is sung in a low hum with a closed mouth as you exhale. The sound is pronounced for an extremely long time, until a complete exhalation. Concentration of sound behind the sternum, not in the sinuses. During the performance of this type of gymnastics (if performed correctly), a slight vibration of the whole body is felt, which leads to relaxation.

Practice at any stage of pregnancy and during childbirth as a dynamic meditation.

The above breathing exercises for pregnant women are best performed in combination with other relaxation techniques. However, proper breathing is effective in and of itself and not only for pregnant women.

Video. correct breathing during childbirth

Pregnancy is one of the most critical periods in a woman's life. To avoid serious problems and complications during childbirth and eliminate some unpleasant phenomena, a variety of methods are used. One of the most popular ways to prepare for childbirth and normalize a woman's condition is breathing exercises for pregnant women.

Such gymnastics allows you to improve your well-being, relax, stabilize your mood and avoid many difficulties. That is why, during the period of gestation, many doctors advise women to perform special exercises.

It must be understood that an important aspect when using such exercises is their correct execution. Therefore, before doing gymnastics, you need to familiarize yourself with the rules for its implementation. It is best when a specialist teaches it. Since breathing exercises for pregnant women have certain characteristics, depending on the trimester, you need to find out what is supposed to be done in a given period of time. You should also make sure that there are no contraindications, which are also available. Only in this case will it be possible to achieve improvements.

Proper breathing is also very important during childbirth. With its help, you can ease contractions, reduce pain. However, it is better to master the breathing technique beforehand.

Indications and contraindications for exercise

Respiratory gymnastics is needed not only during pregnancy. Living in negative environmental conditions requires a person to pay attention to his respiratory system, therefore, mastering the technique of correct breathing will benefit anyone. However, for women in position, this is especially important, since during pregnancy, especially in the 2nd and 3rd trimester, the load on the vessels and respiratory organs increases. To avoid adverse events due to this load, breathing exercises are needed during pregnancy.

Exercises need to be performed for:

If the respiratory complex is performed correctly, it will be possible to overcome many of the unfavorable phenomena of this period, as well as contribute to the improvement of the condition of the expectant mother during childbirth.

There are no strict contraindications for breathing exercises. However, the peculiarities of the chosen technique should be taken into account. There are different sets of breathing exercises used in the 1st, 2nd and 3rd trimesters of pregnancy. They can be divided into 2 groups. This is:

1. Static gymnastics. It is performed in a comfortable position for a woman and does not require serious efforts. It is suitable for all pregnant women, regardless of which trimester is in the first, second or third. She has no contraindications.

Dynamic gymnastics. This type of exercise involves not only working with breathing, but also performing various movements. In this case, it is necessary to take into account the well-being of the expectant mother, since some types of physical activity are undesirable in the 3rd and even in the 2nd trimester.

Respiratory gymnastics for pregnant women in the 3rd trimester requires caution. It is necessary to perform tasks slowly, with reduced activity, and if unpleasant symptoms are found, it is worth immediately interrupting classes.

The main contraindications for performing gymnastics are:

• poor health of a woman;
• weakness, tiredness;
• pain in any area;
• heart or blood pressure problems;
• the presence of serious illnesses;
• chronic diseases.

These contraindications are not strict, but before doing gymnastics, you need to consult a specialist.

Exercise features and possible consequences

Respiratory gymnastics during pregnancy involves the use of various exercises. Specialists develop different methods designed to achieve different goals, so women can choose what suits them. You can also develop an individual complex suitable for a specific patient.

All exercises of this type are divided into 2 types: performed in motion and not requiring movements.

If a woman does not experience any health problems and easily tolerates pregnancy, then any task is suitable for her. The main thing is to follow the execution technique, then you can achieve significant relief during childbirth.

Basic principles of breathing exercises:

These breathing techniques can be combined with physical exercises: bends, squats, steps in place, raising arms, etc. Each technique has its own characteristics that must be mastered by choosing the appropriate complex.

It is important to do breathing exercises every day, otherwise there will be no results, but at the same time it is unacceptable to overexert yourself: if a woman does not feel well, if she is tired, it is better to postpone the exercise.

Side effects of specific exercises are rare. Usually, their appearance is associated with improper technique or in the presence of contraindications. Therefore, before doing gymnastics, you need to make sure that all the rules for performing are understood, and that you feel good. Otherwise, such phenomena as:

When such symptoms appear, you need to stop performing breathing exercises and rest. If the unpleasant symptoms persist, you should see a doctor.

Exercise based on gestational age

Different stages of pregnancy are characterized by their own characteristics, which should be taken into account when performing breathing exercises:

The ability to breathe correctly helps women during childbirth. With the help of mastered breathing techniques, pain during contractions can be relieved. Also, performing breathing exercises at this time helps to calm the woman in labor, neutralize anxiety and anxiety.

If the rules of respiration are observed, the body of both the mother and the fetus will have a sufficient amount of oxygen, which will ensure the active work of the muscles and the normal well-being of the child.

That is why it is necessary to learn the correct breathing. You can find out how to do this from your doctor, in special courses, or even on the Internet. But this technique should be mastered in advance in order to consolidate and automate the skill. In this case, childbirth will be easier.