Monday, April 25, 2011

Tips on How to Improve Your babies Position in your Uterus

Optimal Baby position or OFP optimal fetal position

The best position for your baby to be delivered is an anterior position. This is with your baby's head down with its back facing towards your belly button. You do not want your baby to be breech (head up), transverse (lying sideways) or Posterior (lying with their spine facing yours).

There are many exercises you can do to get your baby in the optimum position. You can address how you sit, sleep and relax to achieve this optimal position which is the best for labour and birth. OFP will reduce the need for  medical interventions

We have covered the pregnancy exercises in your  specific training programs - Squats (deep squats when baby is in the right position), hip bridges and lower back stretches are all good for baby's position.The specific exercises will help maintain and achieve OFP

To Improve or Maintain OFP you can think about these points during the day

You need to keep your hips open so your baby's head can drop into your pelvis, your baby needs to remain anterior facing. This is what you can do to help.

·         Do not sit with your legs crossed

·         Do not sit back and slouch in a chair

·         Do not lie on your couch with your feet up

·         Don’t sleep on your back

·         Avoid long car journeys

Instead try:-

Have your knees lower than your hips at all times

Keep your body-weight forward when seated. When you are sitting, turn a chair the wrong way round and lean forward from your hips. Try this at your desk, in meetings or out at a cafes with friends.

Watching the T.V at night? Lean over a Swiss ball or onto a bean bag or do pregnancy yoga stretches or your birthing exercises.

Sleep on your side, make sure you have a pillow under your knee

If you would like to trial a 4 week pregnancy exercise program or a 2 weeks post pregnancy exercise program contact me on my website
More Pregnancy and Post Natal Advice

A Guide to how much Exercise during Pregnancy

A short guide to how much exercise should you do when pregnant?

This completely depends on your previous exercise levels, current pregnancy fitness, if you are working, if it’s your 2nd or 3rd pregnancy, if you are carrying more than one baby and your current medical health.

As a guide aim to exercise 4 times a week I recommend 2 weekly specific strength/gym programs and 2 weekly Cardio sessions. If you are working full or part time or it is your 2nd pregnancy then you may not have the time to fit in any more exercise sessions.

If you have exercised daily previous to your pregnancy, you have no medical or pregnancy complications and this is your 1st pregnancy then you may want to and have the time to exercise daily. This is absolutely fine, remember you are not pushing yourself when you exercise pregnant and you should never feel exhausted after a session. If you are tired take a day off.

From 32-34 weeks aim for 2 rest days and from 36 weeks have up to 3 days rest each week.

See my website for more information