Types of relaxation techniques
Progressive relaxation
This is an effective way of releasing stress and teaching your body to feel total relaxation. Tense and relax one group of muscles at a time, from head to toe, until you are totally relaxed.
Touch relaxation
This is a technique where you learn to respond to your partner or birth companion’s touch by relaxing tense muscles towards his or her hand. As you work through different muscles, you should become totally relaxed.
Some people respond well to touch relaxation, while others find it uncomfortable.
Autogenic relaxation
This is an effective form of relaxation which concentrates on rhythmic breathing and autosuggestion. Example: “My shoulders are relaxed, my arms are relaxed, my fingers are relaxed.”
Relaxation countdown
Once you have mastered relaxation you can do a quick “countdown” to check and help release extra tension.
At the beginning of each contraction, use your “starting breath” as the cue to count down from ten to total relaxation. Think of waves washing over your relaxed muscles as you progress from your head to your toes.
10 – Head and face
9 – Neck and shoulders
8 – Arms and hands
7 – Chest
6 – Abdomen
5 – Back
4 – Hips and buttocks
3 – Perineum
2 – Legs and knees
1 – Ankles and feet
Related articles
Health and fitness
Ideally, you should assess your health and fitness. You may need to make some changes to your lifestyle
3 mins to read
Foetal wellbeing tests during late pregnancy
Foetal movement counts (after 28 weeks)
Be aware of your baby’s pattern of movements on a daily basis by counting four foetal movements in the hour after a meal every day.
5 mins to read
Iron in Pregnancy
As a mom, whether you have a child yet or not, you look into the lens of the future to envision memorable moment after memorable moment together.
5 mins to read
Guidelines for exercise during and after pregnancy
Before exercising, during or before pregnancy, it is advisable to eat high fibre, high carbohydrate snacks, such as an apple, dried fruit, banana or whole wheat muffin, as your metabolic functions
5 mins to read
Nutrition
Your nutritional status at the time of conception and in the crucial early weeks of pregnancy is significant for the successful outcome of the pregnancy.
1 min to read
Why exercise during pregnancy?
Exercise leads to improved circulation, which in turn can reduce the severity of varicosities (varicose veins).
5 mins to read
Criteria for prenatal classes
Instructor’s credentials, for example, midwife, physiotherapist.
Instructor’s specialised training in childbirth education.
5 mins to read
Exercise
Feeling healthy, stress-free and relaxed will only help the chance of you and your partner falling pregnant.
1 min to read
Types of exercise
Your safety and that of your baby are of prime importance at all times. You may begin to exercise in early pregnancy and continue for as long as you feel comfortable.
5 mins to read
Exercise during and after pregnancy
“I am pregnant – can I exercise?”
5 mins to read
Hazards to pregnancy
Pregnancy is usually diagnosed several weeks after conception. It is, therefore, advisable to avoid risk factors if you are planning to become pregnant.
2 mins to read
Increasing postural awareness and correction take
Take particular care of your back during and after pregnancy – protect it from strain and possible injury.
5 mins to read
Adjusting to pregnancy
Discovering that you are pregnant brings about a variety of new feelings.
5 mins to read
How Much Weight Should I Gain During Pregnancy?
There are many things you can do to prepare for the delivery of a healthy baby. One of the most important things is eating right to gain the extra weight you’ll need to support another life.
4 mins to read
Preconception checklist
Are you planning to have a baby soon? Find out our preconception checklist to facilitate the conceiving process and have an healthier pregnancy.
1 min to read
Maintaining and improving fitness
Stimulating the cardiovascular system through aerobic exercise helps to maintain and improve your fitness during pregnancy.
5 mins to read
Further comfort measures for pain relief
Distractions like breathing, visualising or fixing on one point can take your mind off the pain.
5 mins to read
