***UPDATE*** feel free to look over this post, however, if you are keeping up with the exercises and lessons the most recent (week #2) is on post #70, page 7. Be sure to check it out!!!
Relaxation is key!!!!
To get yourself motivated [and to remember to actually make time for the exercises/activities] talk to your DH/Coach about encouraging you and reminding you to do them. TRUST ME, once baby is ready to arrive, you will be VERY thankful you took the time to do these
The way this will work, I will give you the "General Assignments" for each week and explain them. (each exercise increases and "intensifies" each week). Then I (or "we" if you are participating) will do them daily.
Make sure you MASTER all of these. They will DEF help!!!
Relaxation: 10 minutes 2X a day
Walking: 5 minutes 1x a day
Tailor Sitting: OFTEN (as much as you can do)
Squat: OFTEN (as much as you can do)
Butterfly: (3) 1x a day
Pelvic Rock: (10) 4x a day PLUS 20 at bedtime
Kegel: 50x a day
[click pictures to enlarge]
~ To
RELAX "properly", learn this position. It is one of the best positions for the body as it allows optimal blood flow and circulation to the baby, is calming, and doesn't stress any one part of the body. (btw, this is *technically* called "Side Relaxation and Sleep Position"). Excellent for pain management while in labor. If you want, play some relaxing music and turn the lights on low (or off if you prefer).
https://i1005.photobucket.com/albums/af180/Guppy051708/th_001-1.jpg
I know my left arm looks uncomfortable, but its really not. I promise. Just something to get used to and your limbs wont fall asleep.
Start on your side with both knees slightly bent and the top leg forward. Your pillow should be at an angle under your head and breast *note, your head should be laying flat. It should not be tilted, change pillows if necessary* Place your bottom arm behind you.
At first, having the arm behind you is a little awkward, but you will get used to it in no time
Just stick with it.
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TAILOR SITTING, do this as often as you can throughout your day. And make sure you are sitting up straight. This will help with posture. Commonly known as "Indian Style" or "Cris-Cross Apple Sauce".
Sit on the floor or firm pillow with your legs crossed. Remember good posture. Variation is good, lean forward or backward against something, stretch your legs occasionally. Change position often. *DO NOT SLOUCH*
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SQUAT, as with Tailor Sitting, do this one as much as possible, especially when you are bending over to pick something up. Let your coach/DH help you when you need help from the growing tummy
This is a VERY common position to give birth in, and is one of the best because it naturally aligns the body, and shortens the birth canal (making your job easier), so if you have to master one, this would def. be it
Start by standing straight, with legs comfortably apart. Next, bend knees slightly & tuck hips under (to relieve pressure on the lower back). Then, bend forward (to help keep uterus forward) and squat, keeping the heals on the floor *note, i still can't get my heels flat on the floor, so while you are teaching your body to do this, you can place a pillow or a blanket under the middle of your feet (heels) so that you just arn't wobbly on your ankles. then once you build up the strength, remove the items and try getting your heels flat on the floor, may take a bit of practice. You can also hang on to something(like a bar or your DH) to help until you've gained the flexibility to have feet flat.* When coming up, do so tail-first halfway, then place hands on legs (to help support lower back) as you come up the rest of the way.
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BUTTERFLY, This is especially great to learn because it reduces shaking and unnecessary pain during the 2nd stage of labor. It conditions the abductor muscles and enables you to pull your legs back better during delivery. *Your DH will need to assist you with this*
Sit on the floor leaning your back against a wall or furniture with knees up and feet together, flat on the floor. Coach/DH places flats of hands on the outside of your knees and applies resistance while you try to open your legs. Legs only need to go down as far as comfortable.
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PELVIC ROCK, this exercise is HIGHLY beneficial!!! Make sure you master it! It tones and conditions the lower back and abdominal muscles, relieves pressure (very helpful during late pregnancy and during labor), increases circulation, and improves digestion. This will also help the baby come forward, relieving pressure.
In hands and knees position (hands and knees should form a box), relax lower back, allowing pelvis to tilt forward (comfortably), then level and tuck hips under (do slowly and rhythmically with control). This should only be moving the lower part of the body. You coach/DH can place his hand on your lower back apply light pressure. Doing these before bed can help you and baby sleep more comfortably.
ladies! 
You can even do this if you are planning on using medication as pain management in birth. I really believe this can aid GREATLY in the delivery process, no matter what type of pain management is used. 
Stalk, have fun, and experience the Bradley Method with me if you would like 
The "CHEER ME ON" List
Guppy051078
(if you want to of course). Getting a C-Section isn't easy on the body either, im sure it would help with the healing process. Its totally up to you though 
*woddle woddle*
JK, you can do it! 
)
