|
By: Birgit Nakamhela
International Pilates
Instructor/Personal Trainer, ISSA, IST, HFPA
Pregnancy can be a nightmare to a woman who has been
accustomed to being in control of herself and her
own body – without outside interference. While the
physical change is obvious, the mental
transformation that takes place can be equally
humbling. However, neither the physical nor the
mental conversion has to be taken – as the old
saying goes – sitting down.
In this newsletter’s article – and in articles in
the subsequent two newsletters – we’ll give you some
ideas about how you can maintain the control you
have over your own body even during pregnancy.
We’ll only touch on breathing in this article, but
we believe it’s a great starting point. Then we’ll
touch on other areas using some highly effective
exercise aids that will help you (or someone you
love) regain the vigor that was there before the
pregnancy.
It begins with concentration and relaxation.
Our authoritative consultant and midwife, Lisa
Marshall, has said, “Pilates relaxation is of great
benefit in labor, helping women to focus on the work
the body is doing. The breathing and relaxation
will help the journey through labor to safe delivery
of the baby.”
Exercise 1:
Make sure that the space you plan to use is free of
distractions. Turn off telephones and put up a “Do
Not Disturb” sign on your door (It’s only for 10-15
minutes). Put on some relaxing music, but only if
it has no lyrics. Lie in a comfortable position.
Give yourself plenty of cushions and support. Close
your eyes and start to think about your breathing,
becoming aware of how your body feels and moves as
you breathe. Try to slow your breathing, making
each breath longer and deeper. Remember to breathe
in through your nose and out through your mouth.
As you breathe in, feel the fresh new air
replenishing your body with energy and vitality. As
you breathe out, imagine you are breathing out all
the stale air and toxins from the depths of your
lungs and body. As you continue to exhale, feel the
breath feeding the baby. Take this breath further
into your legs, so that as you exhale, you feel the
breath coming up from your legs, through your tummy,
chest and neck and out your mouth.
Breathing
Stand in front of a mirror and watch as you take a
deep breath. There are different breathing
techniques. Try them and practice the technique
that works best for you.
Basically, there are four types of breathing
exercises: Lateral breathing (that includes
inhalation and exhalation), ribcage breathing, belly
breathing and panting.
Lateral breathing involves both inhalation and
exhalation. Sit or stand tall. Place your hands on
your lower ribs under the breasts. As you breathe
in, feel the fingers slightly separate and the ribs
expand. Then move the hands so that they are nearly
under the armpits and repeat. During the
exhalation, make a diamond around your bellybutton
with your hands. Breathe in and then as you breathe
out, try to draw the diamond towards the center of
your body. Repeat, but then focus on drawing up the
pelvic floor as you breathe out.
In ribcage breathing, breathe in short, but fully
and feel the ribcage “lifting.” Hold for a moment
and breathe out while you count up to five. Let if
flow!
For belly breathing, stand in front of the mirror
and watch your breathing again. If your tummy
pushes forward when you breathe in, but your
shoulders and ribcage stay in position, then you are
a natural belly breather.
Try the following to practice belly breathing:
Breathe in through the nose and imagine that all air
flows into the tummy. Keep the mouth slightly
closed and breathe out against the resistance of the
lips. The exhalation should be audible and must
flow. Practice the same exercise with the hands on
the sides of your tummy. This is VERY IMPORTANT –
Always let the breath flow – never exhaust yourself.
In panting, this is the breathing that will be used
in the final stages of labor. You will use the top
part of your ribcage. To practice, try following:
Put a finger into the hollow between the neck and
breastbone. Place the tip of your tongue against
the palate. The air gets ventilated through the
slightly open mouth – the emphasis is on the
exhalation. Feel the movement under your finger.
You can also place a burning candle in front of you.
While you pant, the flame of the candle shouldn’t
dire; the candle should only make a crackling sound.
Also Consider:
This video is perfect for those expecting. If you
are looking for a Fitball? workout, this video
is for you!
 | FitBALL® Great Expectations
Video
Prepare for labor and
motherhood while getting a
great workout that's safe for mother and baby.
Suitable for all stages of pregnancy and early
motherhood. Led by Lisa Westlake. 45
minutes.
Click
here to buy |
|
