Furthermore, a modern sedentary lifestyle means that many people do not exercise or use their muscles as much as they should, with the result that they gradually lose their natural elasticity. In the case of pregnancy, certain exercises and relaxation techniques, or exercise during the gestation period, will help as the baby grows, as well as helping with muscle dilation when it comes to the birth.

 

There is a series of simple methods and practices which will help make both pregnancy and delivery better for mothers and children.

 

This activity can be performed from the first month and throughout the entire pregnancy. Physical exercise focussed on several muscles close to the pelvis helps to strengthen it. It will help to prevent and ease pain during the birth, improve the mechanics of the birth and help make the subsequent recovery quicker and more effective.

 

It can be as easy as simply crouching down for a short period of time with the sole of your feet completely supported on the ground. The perineum brings together various muscles at the base of the abdomen or pelvic floor, which support the weight of the intestines, bladder and womb.

 

It also needs to be able to support a lot of tension during the birth. Strengthening it will help a great deal at that time. Relaxation and contraction exercises should be performed on these muscles at least three times a day. This simply involves contracting the muscles as if you were trying to retain the flow of urine.

 

Legs and hips can be exercised by sitting in a Buddha position as this strengthens the spine and relaxes the hips and legs. When doing these exercises it is not necessary to exceed your body�s limits or exhaust yourself.

 

It is sensible to do this from the third month of pregnancy onwards and during the postnatal period. It involves physical and breathing techniques which will help the baby and the mother during the birth.

 

Yoga works directly on the mother�s mind, leading to increased concentration and relaxation in each exercise you do. 

 

By learning to breathe correctly you can remain calm and manage to relax during contractions. Performing asanas will enable you to work and stretch your leg and sacrum-coccyx muscles sufficiently, making it easier to open the pelvis.

 

Yoga is also very important for developing self-confidence and strength, maintaining body harmony, without tension or nerves.

 

Stretching and elasticity
This is aimed at strengthening the elasticity of muscles, tendons, joints and ligaments. It also eases back, waist and neck pain.

 

Due to today�s lifestyle, and the kinds of movement we perform in our daily work, many postural imbalances emerge. Tonic muscles, those responsible for maintaining posture, need stretching the most.

 

One of the basic essentials of this technique is to relax your body and develop good posture. Simply holding yourself up straight will improve your appearance, as well as preventing pain, giving you back your mobility and strengthening muscles.

 

It has been demonstrated that babies react very positively to the effects of music. Stimulating the foetus during pregnancy can transmit calmness, confidence, harmony, protection and good sensations.

 

The baby cannot only hear but also feels vibrations. Music is also beneficial for the mother, as it helps to reduce the levels of anxiety and fear that she may experience during pregnancy.

 

Massage helps to ease pain, by maturing the neurological, respiratory and gastrointestinal systems, as well as developing psychomotor activity.

 

As well as all of these techniques, it is recommendable that pregnant women go through the process in a pleasant environment, without too many upsets and surrounded by their loved ones. People around them will need to be patient and help them, especially during the latter months before the baby is born.