MOVEMENTS IN FOR TOUCH MOTHERS TO BE

From the MOVEMENTS IN TOUCH Series

GILAD NAaMAN Perry

This delightful book is something that I will recommend to all my pregnant patients as essential reading to use and enjoy at this special time. As an osteopath who specialises in treating pregnant patients in pain I know that this is going to be an invaluable help in relieving their symptoms. The movements the author describes are non traumatic and the book is beautifully photographed and illustrated. During a pregnancy every part of the body undergoes physiological change, from the cardio vascular system and respiratory systems to the musculo skeletal systems and the pregnant posture. The more she does to facilitate these changes the better her pregnancy will be and the more chance she will have of undergoing a natural and controlled labour. I believe that these movements will help pregnant women in this important way. Dr Stephen Sandler PhD DO Consultant Osteopath, The Portland Hospital, London "As a physiotherapist specializing in women's health, I found this book to be a precious guide for pregnant women. Different from exercise books, this book highlights relaxation, soft movements, joint release and self-concentration, essential to restoring energy levels at this special time. I strongly believe that each and every woman will find movements suited just for her in this book, which will contribute to improving her overall well-being during this special phase of her life." Sharon Sheetrit, M.Sc.PT Pelvic Floor Rehabilitation, Active Birth Preparation, and Pre and Post Natal Physical Care
Prologue Dear Reader, Pregnancy is a very special time in a womans life. The wonder of life and the growing offspring in your belly sparks a wide range of emotions, images, dreams and physiological experiences, both pleasant and demanding. Nestled within this book for expectant mothers is a great variety of movements designed to bring about moments to help you focus on the changes of your growing body and unborn child, relax and release physical tensions. The movements described in the book concentrate on opening the chest area (leading to deeper breathing), loosening and extending the spine (for back relief), suppleness of the pelvic floor muscles and improved well being.

The MOVEMENTS IN TOUCH Series is about movement, touch and communication from the fetal stage through to the golden years.
The book, MOVEMENTS IN TOUCH FOR MOTHERS TO BE, is part of a series of lifestyle books that emphasize physical and spiritual communication with loved ones through gentle

touch and movement lifes most basic instincts. The books were written as a guide to help alleviate physical and emotional stress brought on by daily modern routines that build tensions in our bodies, particularly in some of our muscles that are continually in a contracted state that may be brought on by long durations of being seated, for example. This phenomenon results in aching joints and shallow breath, and causes back, neck and shoulder pains. In the book, MOVEMENTS IN TOUCH FOR MOTHERS TO BE, I have focused on the special bond growing between a mother and her unborn child. Through movement and touch a dialogue is formed, shaping the nurturing instinct and sets the tone for a healthy motherchild relationship. As your belly expands during pregnancy, you will be feeling both physical stress on your body (especially to your lower back) and often some mental strain that can affect your overall well being. Simple movements can alleviate physical stresses and provide mother-baby bonding opportunities that they both can benefit from physiologically and spiritually.

The movements you will learn in the book are very easy to perform. You owe it to yourself to set aside short breaks in your day for relaxing movements. Releasing physical stresses will improve your overall well being.
In the process of writing this book, I have emphasized that women should only be performing movements that are comfortable and pleasing. Take this book, try a wide variety of movements, pick favorites, and be open and conscious of the movements that relax you most. The main objective is not about staying fit or physical exertion but a sense of peace and relaxation, and increased awareness of well being, in the very personal and womanly journey of pregnancy that you have embarked on.

Joyous is the person who May listen and act on All their hearts yearnings Poem #36, Unanimous and Untitled, from a collection of Japanese poetry
The book, MOVEMENTS IN TOUCH FOR MOTHERS TO BE, was written for every woman so that she may easily identify with and integrate parts of the book most suited to her into her own life as she deems fit time and time again. I wish all of you enjoyable, pleasant and relaxing experiences. All my best, Gilad Naaman Perry

General Instructions for Performing Movements The instructions explained below will be your guide throughout the entire book. Note: The instructions mentioned in the book are suitable for healthy women with relatively normal pregnancies. In the event of doubt, consult a doctor before performing movements. The responsibility is entirely upon the reader. Each movement should be performed carefully and at your own pace to increase the span of movement without feeling any pain. Listen to your body, and ensure that you are comfortable with the movements at all times. Keep in mind that following the suggested duration and repetition of movements described in the book are optional. At the cessation of a movement, it is advisable to rise slowly and carefully. To rise from a reclined position, it is advisable to get up from your side. The book also emphasizes movements related to strengthening the muscles of the pelvic floor, which are essential in regulating a healthy life, particularly during pregnancy and immediately following the post-natal period. The muscles of the pelvic floor support pelvic organs (such as the bladder, intestines and uterus in females), and work jointly with the stomach muscles in the maintenance of continence as part of the urinary and anal sphincters. It is strongly suggested that you learn more about these muscles. In order to contract your pelvic floor muscles (PFM) follow these guidelines (this symbol * indicates time of use in the book): 1. Take a deep breath (try to inhale through your nose and exhale through your mouth). 2. While exhaling concentrate on your PFM - contract your sphincters and draw them towards the inside of your body (imagine that you are doing a lifting action) 3. On your next exhale you shall draw your navel towards your back (by contracting the deep abdominal muscles - tranversus abdominis). This shall be done without any movement of your lumbar spine and/or pelvis.You shall keep your spine and pelvis in neutral position. 4. Keep breathing while holding the PFM and transversus abdominis contraction as long as you can even when you are performing a movement.

In the event of any pains, as described below, stop immediately: Overall feeling of discomfort or uneasiness High or increased pulse rate Nausea or dizziness Pain Bleeding from the vagina Changes in usual fetal movement Shortness of breath Some basic guidelines: If you are past your first trimester (12 weeks+), you should not lie on your back for longer than 2 minutes at a time. When using accessories mentioned in the book, such as the overball, foam noodle or physio ball, it is recommended that you pay special attention to the accompanying tips and suggestions of the movement. In movements where you are to be seated atop the physio ball, get on very slowly and use extreme caution.Your feet must be bare and firmly planted on the floor. Do not wear socks, you can slip. Each movement described in the book is independent and the order of movements is of no significance. The movements are suitable for all stages of the pre-natal period. The movements described in the book present guidelines to the reader, who is free to exercise her own discretion when attempting to perform these movements, based on her physical well being at any given time.

*If you have any medical conditions it is strongly advisable that you obtain permission from your family medical practitioner before engaging in the movements described in the book. Immediately terminate movement in the event of discomfort or pain.

Pleasantries

Overball

cross

over

Opening of the chest area and movement of the pelvis Movement: Lie on your back with an overball tucked under your head. To begin the movement, bend your right knee and then slowly cross it over your static leg (left leg). Keep your arms loose and open at your sides. Duration: 4-6 seconds Repetition: 4-6 times Warning: Pregnant women past their 1st trimester (12 weeks+) should not lie on their backs for longer than 2 minutes at a time. Tips: Do not attempt to straighten your upper leg at the end of the movement. Suggestions: It is recommended that you hold your upper leg in a static position after each movement. Try turning your head in the opposite direction and breathe deeply.

A soothing movement that creates a rotation of the spine, opening of the chest and pelvis Movement: Lie on your back with an overball under your left knee. Place both your arms behind your head and try to overtake your left leg with your right (upper leg). Duration: 6-10 seconds Repetition: 4-6 times Warning: Pregnant women past their 1st trimester (12 weeks+) should not lie on their backs for longer than 2 minutes at a time. Tips: Do not attempt to straighten your upper leg at the end of the movement. Suggestions: It is recommended that you hold your upper leg in a static position after the movement, keep both elbows close to the floor, and breathe deeply.

yourself

surpass

& loosen
balance
Back and groin relaxation, and pleasure Movement: Lie on your back with an overball tucked under your buttocks. Bend your knees and lift them towards you. While balancing on the ball, hold onto your knees with your elbows facing the floor (to control your balance), and roll from side to side. Duration: 2-4 seconds Repetition: 12-15 times Warning: Pregnant women past their 1st trimester (12 weeks+) should not lie on their backs for longer than 2 minutes at a time. Tips: The ball should not be placed under your back.

& pull
hug
Releasing the hip joints and lower back Movement: Lie on the floor with an overball tucked under your buttocks and bend your knees. Grab and hold one of your knees and hug it towards you in a gentle pull. Duration: as long as it is comfortable Repetition: as much as you please (mind the warning) Warning: Pregnant women past their 1st trimester (12 weeks+) should not lie on their backs for longer than 2 minutes at a time. Tips: 1.Your static leg should be touching the floor for extra support. 2. Between movements you may want to stop and lie on your back with your knees bent for 5-10 seconds (remove the overball), and pay attention to the different sensations on both sides of your body.

Back relaxation and pleasure Movement: Lie on your back with bent knees and an overball tucked under your buttocks. Move your pelvis from left to right while rolling on the ball. Duration: as long as it is comfortable (mind the warning) Repetition: as long as you please Warning: Pregnant women past their 1st trimester (12 weeks+) should not lie on their backs for longer than 2 minutes at a time.

roll& iron out back tensions

Opening the shoulders and chest Movement: Lie on your back, place an overball under your nape, bend your knees, and place your arms at your sides. Slowly move both your arms (at the same time) back (towards your head) and then return them to the starting position. Duration: 3-5 seconds Repetition: 10-12 times Warning: Pregnant women past their 1st trimester (12 weeks+) should not lie on their backs for longer than 2 minutes at a time. Tips: To feel a better widening of the shoulder area, try lowering the overball closer to your shoulder blades while in a comfortable position.

motion

arm

Opening of the chest and release of back muscles Movement: Lie on your back, bend your knees, and place an overball between your shoulder blades. Fold your hands under your nape for support, with elbows wide open. Gently extend your back, turning your glance upward towards the ceiling. Duration: 4-6 seconds Repetition: 4-6 times Warning: Pregnant women past their 1st trimester (12 weeks+) should not lie on their backs for longer than 2 minutes at a time. Tips: You can try to breathe deeply during the movement.

extend

back

your

Opening of the chest and upper back massage Movement: Lie on your back, bend your knees, and place an overball between your shoulder blades. Fold your hands under your nape for support, with elbows wide open. Gently extend your back, turning your glance upward towards the ceiling and roll from left to right. Duration: 4-6 seconds Repetition: 4-6 times Warning: Pregnant women past their 1st trimester (12 weeks+) should not lie on their backs for longer than 2 minutes at a time.

back massage

upper