TENSE AND RELAX TECHNIQUE
Good relaxation techniques combine the release of tension in the mind and body with deep, regular breathing. You’ll find it helpful to practice these techniques so that toward the end of pregnancy, they’ve become second nature. A good way to relax your whole body completely is to use the tense-and-relax technique. This is a pleasant way to relax during pregnancy, and will also serve as a good preparation for labor, when it’s a great help to be able to relax most of the muscles in your body, so that your uterus contracts without the rest of your body tensing.
What you do is tense and relax different parts of your body one after the other. Your partner can help by touching you where he can see you are tensing up: you respond to his touch by relaxing. Practice this technique twice a day for 15-20 minutes if you can, before meals or an hour or more after eating. You’ll find it really helps you feel better.
Find a comfortable position, either lying on your back or propped up with pillows. Close your eyes and then try to clear your mind of any stressful thoughts, anxieties, or wornes by breathing in and out slowly and regularly and concentrating all your attention on your breathing actions. Let pleasant, relaxing thoughts flow through your head, and if anything worrying or nagging tries to surface, prevent it from doing so by saying “no” under your breath, then go back to concentrating completely on your deep breathing.
When your mind is totally relaxed and your breathing deep and regular, begin the tenseand-relax routine. Think about your right hand: tense it for a moment, palm facing upward, then relax it and tell it to feel heavy and warm. Work up through the right side of your body, tensing and relaxing your forearm, upper arm, and your shoulder. Then repeat the process on the upper left side of your body. Next, roll your knees outward, and then in turn tense and relax your buttocks, thighs, calves, and feet. Press your lower back gently into the floor or cushions, then release and relax.
Finish off by relaxing your head and neck. Relax the muscles of your face, particularly your forehead, and smooth away any frowns.
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