Neuromuscular control training

In the prenatal period, one must learn to strain one group of muscles while relaxing others. It is clear that it is impossible to relax the uterus, which will contract automatically during prenatal labor, but it is necessary to consciously relax other parts of the body at this time.

You can ask your husband to help you by commanding: "Straighten your right arm, relax your left arm and leg," and then alternate. It is important not to pay attention to muscle tension, let them shrink almost automatically, and you focus on conscious relaxation of other parts of the body, which will greatly facilitate your condition during prenatal labor. In addition, you will be busy: instead of expecting pain, you will work, deliberately relaxing all the other muscles, except the muscles of the uterus.

It should be remembered that only a constant training will prepare a woman for safe and easy childbirth without pain.

Try to master the exercises of Dr. Lamaz's technique.

Perform these exercises twice a day: once in the morning and once in the evening. In the evening it is better to perform them with the help of a husband, he can check your relaxation. During training, remember that contractions of the muscles of the hands or feet simulate contractions of the uterus during childbirth, and the muscles that you relax imitate the rest of the body, which you will tend to relax during labor. While exercising, concentrate your attention on relaxed muscles. Relaxation( and not stress!) Will be your goal during childbirth.

Straighten every muscle: feet, calves, hips, buttocks, crotch, hands, forearms, shoulders, face. Relax the muscles in the same sequence.

Straighten one muscle group, relax the other three:

- strain your right arm, relax your left arm and both legs;

- strain the right leg, relax your left leg and both hands;

strain your left arm, relax your right arm and both yogas;

- strain your left leg, relax your right foot and both hands.

Straighten two muscle groups, weak two others:

- strain the right leg and right arm, relax the left leg and the left

arm;

- strain your left leg and left arm, relax your right foot and right arm

;

- strain both hands, relax both legs;

- strain both legs, relax both hands.

Strain and relax opposite muscle groups:

- strain the right arm and left leg, relax the left arm and right

leg;

- strain your left arm and right leg, relax your right arm and left

leg. Pregnant women should study( in advance!) An excellent book. Lindemann "Autogenic training".That's what the goal formula is recommended by this wonderful doctor for a pregnant woman on the threshold of childbirth:

My pelvis is heavy and relaxed.

I'm waiting for my child to be calm and happy.

The child will appear in a timely manner.

I wait absolutely calmly.

Everything will be easy and safe.