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Exercises for the Pregnant

October 31, 2011 By Mark Van Petryk

Any woman can give birth to a healthy child without special physical training, but some exercises for pregnant make childbirth easier and less painful.

To give birth to a baby safely, you need to turn the lower part of your body and spine to a flexible “rubber.” That is, joints of the pelvis should be flexible and muscles – capable of extreme tension. Exercises for pregnant can provide such effect.

The first step is developing a lower spine (sacrum) and pelvic joints. These sections of your body will slightly “move” during the exit of the child. Moreover, this exercise for pregnant is a kind of anesthesia for annoying back pain.

So, start with an initial exercise positions: kneeling, a woman separates knees 20 inches apart and puts palms on the floor. The hands should be about 30 inches and hips should be placed in an upright position.

This exercise for pregnant is called “Rocking the pelvis.” From the initial position a woman, making a slow deep breath, bends her back trying to raise the buttocks higher (thighs, pelvis and buttocks are toughened). After that a reverse motion is performed – bending the back, along with a slow exhalation. This is the kind of swing which a pregnant should perform very smoothly. To achieve the effect, repeat this cycle 10 times.

Another exercise for pregnant is performed to stretch the inside muscles of the thighs. This group of muscles is involved during the entire process of childbirth, as a woman in labor has to lie with the legs moved apart. This is the best position for a baby to be born.

This exercise will be performed by a pregnant as easily as the previous one. A woman has to lie down on the floor and cross her legs (lotus position). It is important that the feet were brought together, and the knees were maximally separated. Having taken the initial position of the exercise, a pregnant puts her arms on the legs. Palms wrap ankles, elbows are pushing the knees, trying to lower them to the floor.

This exercise should be also performed smoothly, abrupt movements are not permitted. A pregnant must not feel any discomfort or pain during the exercise.

In addition to these exercises we can advise pregnant to sit in a pose of lotus and squat , as it makes the muscles stretch smoothly. Furthermore, any free (or unfree) minute squeeze and relax the muscles of the perineum, this will give you more chances to manage without seams and gaps during childbirth.

These exercises for pregnant will be enough, because the goal is to help yourself in a crucial moment, and not in the standards delivery or a cup competition.

Help reduce back pain with self-hypnosis

October 18, 2011 By rob1123

Although hypnosis as being a fairly controversial subject over the years. Scientific studies have shown that they can help with many problems. One such problem is pain and in particular the applications of it on the back. A variety of hypnotic techniques have been used to help pain in the back, the aim of this post is to explore some of those techniques.
In 1981, a psychologist named Hilgard showed that there was two aspects the pain. First it was the sensory component the second and emotional component. He did this by hypnotizing a group of people and putting them through the called pressure test (which involves immersing arm in freezing water and reporting on pain over a 30 second time period). The people who were hypnotized reported no pain however, when pressured into a returned state of consciousness they almost immediately felt pain again. This lead Hilgard to propose his neo-disassociation which basically stated that hypnosis makes the brain disregard any feelings pain as opposed to drugs which simply log in information pain getting to the brain.

 

Autogenic training

The first self-hypnosis technique which can be used is called auto-genic training. This is perhaps most simple and effective form of hypnosis for back pain; it involves simply putting oneself into a hypnotic trance 2 to 3 times a day. This trance can be achieved using a variety of methods, the first of which is known auto-genic training. This involves an adopting a reclined position, then starting at the feet one needs to relax each body part. This is achieved by thinking thoughts which are relaxing, for example, if you wanted to relax your feet in could say something like “my feet are warm” or “my feet are heavy”. Once this has been done for everybody, you should be completely relaxed; in order to put yourself in a hypnotic trance you just need to count down from five. You should already feel that some pain has been relieved, however you can further reduces pain by thinking positive thoughts for example “my back doesn’t hurt”.

 

Autosuggestion

The second technique is known as autosuggestion. There has been some controversy as to whether this technique is actually a form of hypnosis. Regardless of whether it is or not it has been shown to help back pain. Like auto-genic training this method involves no equipment such as audio recordings. This is done by simply repeating a positive phrase after you wake up, and before you go to sleep. For example, in this case it would be “my back does not hurt”. Repeating this over and over for each day will help to reduce the emotional aspects of the pain experienced in your back.

 

Audio recordings

Finally, last hypnotic technique which can be used to help back pain is the use of audio recordings. These are specifically pre-recorded pieces of material which are tailored to the specific notice of the user, for example there are some which are specifically designed to help people quit smoking. Although they can be used any point in the day, they are most effective whilst the user is sleeping. This is because this is because the psychological walls between the conscious and subconscious are lower during sleep, hence, the recordings on able to better influence the subconscious. Although the user would have to and take in order to carry out this type of hypnosis, it requires no training to master so is a good choice for anybody who doesn’t have much free time.
To conclude, while there are many hypnotic techniques which are able to help treat back pain, these are the main three. As they are the most effective and simple to understand.
About the author: this post was written by Rob Jenkins from how to learn hypnosis

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