Selective relaxation, also called neuromuscular control or active relaxation is the ability to contract a set of muscles while releasing the rest of the muscles of your body. During labor and birth, as your uterus contracts, the rest of your body should relax. The following exercise will help you relax the muscles that are not needed during labor.
Starting position: Lie down in a comfortable position.
Exercise: Inhale slowly in through your nose and exhale through your mouth. Relax more with each exhalation. Contract one muscle group (for instance your forehead), while relaxing all other areas. Let your partner detect the rest of your body, for any buildup of tension. Remain in this position for thirty to sixty seconds, release the tension and relax. Breathe deeply and slowly. Relax completely before selecting another area to contract. You can use the following progression as a guide.
Right arm, Left arm, Right leg, Left leg, Shoulders, Abdomen, Pelvic floor, Both arms, Both legs, Right arm and leg, Left arm and leg, Right arm and left leg, Left arm and right leg
A combination of other muscle contractions (for example, faces, perineum, back, and so on
|
