STEP 1
Print and hang this planner where you can see it (refrigerator perhaps) to keep track of your exercises.
STEP 2
Do the work….
Module 1
- Birth perception Questionnaire
- Power Breathing exercise – daily
- Tension, relaxation Exercise – 3-4 times a week to begin with then 1-2 times a week to keep it fresh
- Pelvic floor Exercise And Transverse Abdominal Exercise – 2-3 times a week
Module 2
- Power Breathing 60 seconds
- Squeeze and Release Technique – 5-10 minutes a day for the first week, then 4 pushes a day in different positions
- Keep doing these:
- Tension, relaxation Exercise – 1-2 times a week to keep it fresh
Module 3
- Partner’s Flashcard
- Perineal massage to avoid tears – 3-4 weeks before due date for 3-4 times a week for 5-10 minutes
- Write down a few Mantra’s on post-it notes or in a notebook
- Birth wish list – Just note, that this list is NOT exhaustive but will be updated regularly
- Keep doing these:
- Power Breathing 60 seconds
- Squeeze and Release Technique – 5-10 minutes a day for the first week, then 4 pushes a day in different positions
- Tension, relaxation Exercise – 1-2 times a week to keep it fresh
Module 4
- The partner video’s:
- Body strokes
- Massage to lower back
- Pelvis pressure
- Shake the booty
- Ankle pressure point
- Partner’s flashcard
- Keep doing these:
- Power Breathing 60 seconds
- Squeeze and Release Technique – 5-10 minutes a day for the first week, then 4 pushes a day in different positions
- Tension, relaxation Exercise – 1-2 times a week to keep it fresh
- Perineal massage
Module 5
- Normal Power breathing + push recording – 3-4 times a week
- Long Power breathing + push recording – try at least once
- Visualisation
- Squeeze and Release Technique
- Don’t forget:
- Perineal massage
- Tension relaxation Exercise
- Mantra’s – make new ones
- Birth wish list – look back at the one you made for yourself and edit it if necessary
BONUS:
Meditation – connect with your baby (about 10 minutes long)