sequence, whereby women are advised to move key points in their
body away from the position of tension.
A simple explanation for clients is: there is automatic relaxation of
the opposite muscle to the one being used. For example, when a ball
is kicked or the leg extended, the hamstrings need to automatically
relax, otherwise it would tear. We can use this ‘law’ in the body to
enhance physiological relaxation in times of stress.
For use during labour, the body can be moved quickly into what
is called ‘a position of ease’ such as 4-point kneeling leaning over
a Swiss ball, and deliberately releasing muscle tension by lowering
the shoulders, loosening and stretching out the fingers and relaxing
the legs into a comfortable position. Use three key phrases of ‘low
shoulders’, ‘fingers long and soft’, and ‘feet resting’ while getting into
a position quickly, and then cue the focus on breathing out during a
contraction in the first stage of labour.
This technique can also be used for postnatal mums during
breastfeeding, as excess tension may interfere with the let-down
of breast milk. A mum holding a baby and feeling tension through
her shoulders can lower them down, and then deliberately focus on
breathing tension out of her body. If she has been rushing, or her
mind is distracted, breathing out is a strategy that allows the mind to
focus and calms the nervous system. This may assist with relaxation
prior to feeding the baby.
Stretching to train breathing awareness
In preparing for labour, stretching can be used to release stress and
tension and is especially effective when combined with a skillfully
focused breath out.
Stretches can also enable a client to mentally attend to
instructions when practicing a labour breathing sequence, and help
them to feel what it is like to get into that zone of focus for the length
of a contraction. Regular stretching also helps women to release the
tension associated with daily stressors.
During a sustained stretch, both awareness of tension holding
patterns and focusing on a releasing breath out can be highlighted
to clients.
During a side flexion stretch (photo 2), question what area in the
body is affected with the breath out. Is it the rib area, through the lats,
or the obliques? Are shoulders elevated –and cuing therefore needed
to deliberately lower them before or during a stretch? Do they feel
more release as they focus on 3–5 elongated breaths out?
Rotation stretches may bring tension-induced upper chest breathing pattern
restrictions to the client's awareness
During a rotation stretch, where is the stretch felt? Tension held in
the body over a period of time can cause an upper chest breathing
pattern with increased use of accessory muscles in the front of the
neck. An opening up rotation stretch, such as in photo 3, may bring
the restriction to the client’s awareness and should be encouraged to
be performed daily to manage the buildup of tension.
Rotation in sidelying is another option. Breathing out with each
rotation for 8–10 repetitions with each set lasting 30–45 seconds
can serve as an opportunity to practice breathing awareness for the
same length of time as an early contraction.
3
Hamstring stretches
Combined with a skillfully focused breath out, stretching, such as a side flexion
stretch, can release stress and tension
2
A focused breath out during a hamstring stretch seated on a ball
(photo 4), or seated on the floor and leaning forward (photo 5), is
another opportunity to train breathing awareness as a tool that can be
used during labour. Holding a stretch longer allows the client to feel
and focus the intention to release muscle tension while consciously
breathing out.
Hamstring, adductor and calf stretches improve flexibility, which
will increase the ease for the client to transition into various positions
for the second stage of labour. Upright positions, such as supported
squatting, sitting or on all fours, expand the dimensions of the bony
pelvis, which is suggested to facilitate the birthing process.
38 | NETWORK SPRING 2020