Fitness Workout for Women

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This breathing exercises is beneficial during the labor and delivery stage.

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Labor Breathing:

• During labor, the uterus contracts. & helps open up the cervix
• Women need medication to manage pain due to contractions
• Helps manage intensity of contractions without medications
• Start practicing once you enter the 28th week

Exercise Technique:

This exercise has 3 levels. You should do level 1 for a few days, and when you develop comfort, move on to level 2 & then level 3

Level 1:

1. To do the first level, sit in a comfortable position with your
back erect
2. Now, place one hand on your chest and your other hand on
your abdomen
3. Now, inhale slowly. Make sure that inhalation is slow & short,
which means it should stop in your chest
4. You should feel, your chest should rise, but not your
abdomen
5. Now, exhale through the mouth
6. Keep inhaling and exhaling for one whole minute and then,
take a break for a minute

You can do this exercise 5 times a day.

If you feel comfortable move on to level 2

Level 2:

1. Now, inhale rapidly, but gently, keeping the inhalation short.
In other words, air should stop in your chest. In this position,
your chest should rise, but not your abdomen.
2. Now, exhale rapidly through your mouth. It is will almost feel
as if you are panting
3. Repeat this process for 20 seconds, and then take a break of
one minute

You can do this exercise 5 times a day.

Finally you should move on to level 3.

Level 3:

1. Here we will first do the slow breathing of level 1 for 20
seconds
2. Then do the rapid breathing of level 2 for 20 seconds
3. Repeat this pattern for 1 minute
4. Now take a break for 1 minute

Repeat this exercise 5 times a day. As you start to get comfortable, you can increase the time to 30 seconds for each level

You may want to use the help of your partner to time your breathing

Warning signs:

• Pain in the pelvis, vagina, or groin
• Abdominal discomfort
• Shortness of breath
• Leakage or bleeding from the vagina
• Dizziness
• Exceptional fetal activity

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