Physical Relaxation Techniques
This method involves giving orders in sequence to parts of your body to release the tension there. This is best learnt through tensing and letting go. You will feel the difference in labour, when you should be able to relax most of the muscles in your body and let the uterus contract without the rest of the body tensing.
Your partner can help you by touching you whenever he can see you tensing up; you can respond to his touch by letting go.
It is best to practice this drill twice a day for 15-20 minutes if you can. Practice just before meals or an hour or more after eating.
1. Find a comfortable position lying on your back or propped up with cushions.
2. Close your eyes.
3. Think about your right hand; tense it for a moment, let it go, palm upward.
4. Tell your hand to feel heavy and warm, press your elbow into the floor or cushions, let it go.
5. Now work up through the right side of your body, through the forearm, the upper arm, and into the shoulder. Raise your shoulder, let it go.
6. Repeat on the upper left side of your body. Your hands, arms and shoulders will feel heavy and warm.
7. Roll your knees outwards, relaxing your hips, and press your lower back gently into the floor or cushions. Release and let the relaxation flow into your abdomen and your chest. Tell the muscles to feel heavy and warm.
8. Your breathing should start to slow down. If it doesn't, slow it down by counting to two between each breath.
9. Now relax your neck and jaw. With your lips together, drop your jaw with your tongue on the bottom of your mouth and your cheeks loose.
10. Pay special attention to the muscles around your eyes and in your forehead; smooth away any frowns. |
