To relax expectant mothers

2023 Author: Anita Thornton | [email protected]. Last modified: 2023-11-27 18:44

Give yourself moments of relaxation while becoming aware of the changes that are taking place in you so that the big day is memorable.

Prenatal Yoga

yoga is a discipline derived from an ancient Eastern philosophy that aims for the harmony of body and mind. The practice of yoga is actually a series of sequences of postures that we hold for a few moments while we become aware of our muscles which stretch gently. Nothing abrupt or hasty! In addition, all exercises focus on breathing in addition to relaxing you. A complete exercise that allows you to reconnect with your bodily sensations.

To learn more, read our prenatal yoga article and watch our video clip.

Benefits

• Relieves certain discomforts of expectant mothers: constipation, heavy legs, back pain, pelvic heaviness, fatigue, etc.
• The gentle stretching of the muscles also helps to tone them and prepare them for what's next!

And when giving birth?

• Yoga attaches great importance to breathing techniques, so when the big day arrives, you'll be ready to face the contractions with a goodbreath.
• Regular practice of yoga strengthens the muscle tone of your legs, a great support during the birth of the baby.

Sophrology

Also called the “science of consciousness”, sophrology is little known in Quebec. However, we would benefit from better knowing this relaxation technique which teaches its followers to relax while developing a better self-knowledge. Sophrology relies on visualization and dynamic relaxation in order to achieve progressive relaxation of all the muscles

A sophrology session is given by a specialist who acts as a guide. She asks expectant mothers to “set” their thoughts or their attention on particular sensations according to various positions (sitting, standing, lying down, etc.). Expectant mothers, usually with their eyes closed to focus only on their sensations, enter a state close to sleep and pay attention to their slow, calm and deep breathing. Sometimes the sophrologist can ask them to think of happy times, thus triggering positive images in the heads of women

Benefits

• Learn to relax! In a changing world, it's a gift to give yourself that will be useful for life! Not just during your pregnancy!
• Recover lost hours of sleep! Half an hour of sophrology allows you to relax as much as if you had slept for two hours.

And when giving birth?

• Thevisualization is effective in preparing for childbirth by imagining yourself in various situations while clinging to these positive images to avoid fear or pain rising within you.
• By knowing how to enter a state of relaxation, it is possible to change painful perceptions.
• Sophrology increases your self-confidence. You will know yourself better and will be able to respond more easily to your body's signals.
• Thinking positive will definitely help you…before, during and after childbirth!

Info: Canadian Sophrology Association

Prenatal song

This is an activity that many consider – wrongly – to be just a hobby, nothing more. Know that singing is physical! Singing requires awareness of your body and maintaining good posture. Who can sing sagging? Many muscles are solicited from the lower abdomen, to the diaphragm through the abdominals. Vocal exercises require an opening of the rib cage and also work on breathing. You learn to breathe with amplitude and using your abdomen.

Read our articles on prenatal singing to learn more: Prenatal singing, do you know? and 7 notes on prenatal singing.

Benefits

• Recharge your batteries by singing along… great, right?
• Singing is first of all a pleasure… take advantage of it to have a good time. Cheers! The song drives away theworries and has a real impact on our morale!
• The baby in utero is very sensitive to all sounds. After birth, he will recognize sounds, voices and melodies. One more contact between mother and baby!

And when giving birth?

• Singing is a natural pain reliever! Singing increases the production of endorphins which soothe labor pains.
• The deep sounds during childbirth allow muscle relaxation which promotes dilation of the cervix

Haptonomy

Its founder, Frans Veldman, describes this method as “the science of affectivity and psychotactile contact”. More concrete? Haptonomy allows parents to communicate with their child during pregnancy through touch, contact and light pressure. A meeting of three, even before seeing each other for the first time. This preparation gives great importance to future dads who will be greatly surprised to find that their child reacts to their stimulation.

During a haptonomy session, the two future parents express through certain gestures or rocking their affectivity towards the child. They invite him to respond to them with movements or undulations. In haptonomy, there is no work to be done on breathing. Rather, it is believed that if the breathing rhythm is disturbed, the natural bonding process between the child and the parents is hindered.

Benefits

• Establishment of a quality relationship betweenbaby and his parents.
• Excellent way for the future dad to establish contact with the child and thus not feel excluded by the privileged mother-fetus bond.

And when giving birth?

The baby responds to this call during pregnancy, but also during childbirth. Indeed, touches can cause the child to change his position and thus facilitate his descent and his expulsion

Hypnosis

In hypnobirthing sessions, the mother-to-be is taught self-hypnosis methods so that she brings herself into a hypnotic state and thus regains control of her body. Carole St-Pierre, hypnotherapist, explains more broadly the achievements and the scope of hypnobirthing: “Mothers learn to relax and live their pregnancy in a more harmonious way. They and their partner also learn, under hypnosis, to release their fears, to get rid of false beliefs about childbirth and above all to remain calm and relaxed throughout pregnancy and childbirth. Thus, the unfolding of it is facilitated by the elimination of fears and tensions. This results in a reduction, and sometimes even the elimination, of chemical anesthesia and its side effects. »

To learn more, read this article about hypnosis at birth, or this article about a woman's experience of giving birth at home she under hypnosis.

Benefits

• Being able to enter a state of comfort and well-being despitesituations or physical changes
• Confidence in oneself and in one's abilities
• Contact between mother-to-be and babyBetter sleep, more comfort and less anxiety

And when giving birth?

During childbirth under hypnobirth, the woman uses several tools that allow her to open her consciousness and use her personal power through certain techniques (visualization, deep relaxation, breathing techniques, etc..) to give birth according to her wishes.

Massage Therapy

What could be better than a good massage adapted to the needs and specificities of pregnant women to drive away the tensions that accumulate and the common ailments of pregnancy? Massages suitable for future mothers over three months of pregnancy take place while they are lying on their side. When you book for a body treatment in a he alth center, specify the number of weeks of pregnancy in which you will be at the scheduled date. Thus, the professional who will welcome you will be able to determine in advance what types of touches and techniques he will do taking into account the physical and psychological transformations linked to your condition.

To learn more, read our articles on massages during pregnancy.

Benefits

• Better blood circulation
• Softening of the skin especially in places where it is stretched to the maximum
• Massages relieve pain in the back, in the arealumbar, legs and shoulders. They reduce swelling in the legs and reduce the appearance of stretch marks
• By promoting the release of your tensions and stiffness, you will feel soothed, calm and relaxed

And when giving birth?

• Certain massage techniques can relieve the pain of contractions.
• Learning to relax and relax your muscles will be useful on the day of delivery

Info

To find out which massage therapists in your area have received special training for massages for pregnant women or for babies, call the Fédération québécoise des massothérapeutes at 514-597-0505 or 1-800-363 9609 or check their web directory.

Other treats…

Float baths

Floating baths or other balneotherapy treatments can help you relieve various minor ailments during pregnancy. Balneotherapy is actually a bath filled with seawater or water with added sea s alts. As if by magic, your whole body floats for the most pleasant sensation. No more pressure and heaviness! You will feel a great release and a pleasant relaxation… once you get used to letting yourself be carried away by these s alty waters! Contraindicated for women with vaginitis or other infections.

Herbalism

For women who advocate a natural approach, herbalism allows them to treat certain minor ailments and tone their systemimmune by this approach. Only natural products with medicinal properties are used. Be careful, however, not all plants are indicated during pregnancy. Call on a specialist like La clef des champs.

Reiki

Rei means, in Japanese, “universal” and encompasses the dimensions of soul and spirit, while Ki relates to the energy circulating within us. During a session, the patient lies down on a massage table and the practitioner places his hands on different parts of the patient's body in order to channel the universal energy. Both gentle and powerful, reiki offers to restore well-being and promote relaxation.

Thanks to Kathleen Lescarbeau, birth companion for her help in writing this article.