A pioneer of ‘Developmental Baby Massage’ and ‘YogaGym’ for babies and children from the eighties, Peter currently has some ten thousand teachers in over twenty different countries all taught and certificated by him.
- Fertility Awareness Through The Basal Body Temperature Method
- Stress Relief
- Proper Nutrition
- IVF AND OTHER ASSISTED REPRODUCTIVE Therapies
Many women and couples spend years vigilantly controlling their reproductive lives, only to discover that, when at last they are ready to have children, they cannot conceive. Some studies suggest that 20 to 35 per cent of couples will have some trouble conceiving at some point in their lives. Only half of those couples actually seek medical help. Of these some will resort to alternative therapies and some conventional medicine and some may be offered treatment using 'Assisted Reproductive Technology'.
To have any understanding of how these methods work it helps to have a rudimentary understanding of how pregnancy occurs, particularly in respect of the chemicals which are produced by the body both before, during and after conception. Most forms of Assisted Reproduction work by substantially altering the (usually female) natural reproductive cycle, both with chemicals and, in some cases, surgery.
How Conception Takes Place and Why it May Not be Happening
The menstrual cycle is usually taken to be a regular 28 days, and divided into two phases of activity. The first two weeks is the oestrogen/follicular phase, where everything is geared toward production of the egg (ovulation). The second two weeks is the progesterone/luteal phase, where ovulation has occurred and the uterus (womb) prepares for a possible pregnancy.
The menstrual cycle is controlled by three glands, the hypothalamus, the pituitary and the ovaries. These glands secrete hormones into the blood stream which act as chemical messengers, telling the reproductive organs what to do, and when.
Day 1 of the cycle is the first day of real bleeding, meaning a flow of red blood, not brownish discharge.
On about Day 1, the hypothalamus produces a chemical called gonadatrophin releasing hormone (GNRH), also known as lutenizing hormone releasing hormone (LH-RH). This chemical travels to the pituitary, and stimulates it to produce a further substance, follicle-stimulating hormone (FSH) an egg-maturing hormone which acts on the ovaries, stimulating them into action. Under the influence of FSH, the ovaries grow and mature about 20 follicles, which are tiny fluid filled sacs surrounding the eggs. Whilst these follicles grow, the ovaries start to prepare and release the hormone oestrogen. Oestrogen instructs the endometrium (the lining of the uterus) to grow and thicken, so that it will be able to nourish a potential pregnancy.
Oestrogen levels gradually rise until about Day 11/12, when the brain recognises that enough FSH has been secreted, and starts to decrease levels, releasing only enough to mature one follicle and the egg within it. Rising oestrogen stimulates the pituitary to produce lutenizing hormone (LH), an egg-releasing hormone.
LH levels surge on about Day 12/13, and cause the ovaries to produce more oestrogen, which in turn causes ovulation. This is when a mature egg bursts out of its follicle and is wafted into the Fallopian tube, beginning the journey to the uterus. The ends of the Fallopian tubes consist of tiny waving tentacles called fimbria, which are designed to 'catch' the egg as it emerges from its follicle. However, it has been estimated that the fimbria catch only about 60% of eggs.
This is the end of the first phase of the cycle. The second phase begins. The empty follicle now begins to produce the hormone progesterone, which signals the endometrium to stop growing and to become receptive to a prospective embryo. Progesterone levels peak at around Day 21.
For the egg to be fertilised, both it and the sperm must be in the right place - the top half of the 4 inch fallopian tube - at the right time. After fertilisation, the embryo begins the 4-5 day journey down the tube to the uterus, all the time being nourished by the fallopian tube. During this time the embryo's cells divide so that when it eventually reaches the uterus, it consists of 32 cells.
About 7-8 days after fertilisation, the embryo begins to implant itself into the endometrium. It has been estimated that around 40% of pregnancies are lost at this vital stage, where the embryo either fails to implant, or is lost after implantation. This may show as a period that is slightly late, or heavier than usual. As soon as the embryo begins to attach itself to the endometrium, it releases a hormone called human chorionic gonadatrophin (HGC), the so called pregnancy hormone. This signals the empty follicle to continue producing progesterone; oestrogen levels also continue to rise.
By 14 days after fertilisation, the embryo is secure in the endometrium. Miscarriage becomes less and less likely as the pregnancy progresses.
The medical profession, which refers to men's reproductive system as 'plumbing', understands far less about the male reproductive cycle than it does about the female cycle.
Unlike women, who are born replete with all their ova in situ, men do not begin to produce sperm until puberty. However, once sperm production has begun it does not stop, and new sperm are in production every day of the male's life. The male cycle is governed by the same glands as the female cycle (substituting testicles for ovaries), but there is no 'cycle'. Instead, the male produces all sex hormones simultaneously, and continually.
The hypothalamus sends LH-RH to the pituitary, signalling it to send out FSH and LH to the testicles, which in turn stimulate the testicles to make the male hormone testosterone. Although testosterone controls the sex drive and is often associated with virility, if it is produced in too great a quantity it can inhibit the production of FSH, which in turn will reduce sperm production. It is therefore a great misconception to associate high virility with high fertility.
Although seminal fluid contains only about 2% sperm, the average ejaculate can deposit up to one million sperm into the vagina. However, it is a long and difficult journey, and only around a few hundred remaining sperm will make it into the uterus. To begin, the vagina and the mucus which covers the cervix (the entrance to the uterus) can be extremely hostile to sperm, and many will die trying to get through the cervix. Once inside the uterus, sperm will continue to die or make the wrong decision, for example, turning up the wrong fallopian tube, when the egg is actually waiting in the other tube. Only a few dozen sperm will actually reach the waiting egg. If there is no egg yet, the sperm can survive inside the tube for up to three days until a ripe egg appears.
What can go wrong
A report compiled in 1992 list the main causes of infertility in the UK as:
- sperm defects/dysfunction (24%)
- ovulation failure (21%)
- damage to fallopian tubes (14%)
- endometriosis (6%)
- problems with cervical mucus (3%)
However, a later study from a different source lists the main causes:
- sperm defect/dysfunction (32%)
- hormonal (ovulation failure) (28%)
- damage to tubes (22%)
- uterine abnormality (11%)
- cervical abnormality (3%)
- unexplained infertility (4%)
Problems with men
Sperm disorders account for almost 75% of male infertility problems. Due to various factors, average sperm counts have dropped dramatically since the 1960s, and now normal male fertility is assessed at 20 million sperm per millilitre of semen. In addition, it appears that quality and quantity are linked, and men with a low sperm count frequently produce poor quality sperm. Quality is assessed in terms of motility (the ability to swim) and morphology (the shape of the sperm cell).
A sperm must be able to swim quickly through the hostile vagina, and be able to penetrate the cervical mucus, so ability to move is obviously important. Morphology is important because abnormally shaped sperm may not be capable of fertilisation, or if they are, the pregnancy may miscarry, or result in birth defects.
Doctors suggest that sperm disorders may be connected to:
- age, health and environment
- hormonal problems
- congenital conditions
- physical problems i.e. tubal blockage, retrograde ejaculation
Problems with women
- Ovulation failure
- Problems with other reproductive organs
- Premature Menopause
- malfunction of hypothalamus/pituitary/ovaries
- malfunction of adrenal glands or thyroid gland
- tumour or cysts in any of the above glands.
The biggest cause of ovulation failure is Polycystic Ovarian Syndrome (PCOS). One in five women suffer from multiple cysts on their ovaries, but this should not be confused with PCOS, where the cysts are caused by a hormone imbalance, and are accompanied by other symptoms. Obesity is a significant factor in this disease, and consequently PCOS is often treated with hormone treatment and weight reduction.
- pelvic inflammatory disease (PID), usually as a result of sexually transmitted disease (particularly chlamydia), infection after pelvic surgery (i.e. abortion), infection related to IUD contraceptive device, infection from naturally occurring micro-organisms migrating from anus or urethra
This accounts for a fifth of female infertility, and is prevalent in women aged between 30 and 40 who have not had children. In can be asymptomatic, with the woman unaware that she has the condition until, for example, it is revealed by a laparoscopy investigating other problems. In other woman, the symptoms can be severe, giving, amongst other things, extremely painful periods, pain during penetrative sex, and painful bowel movements. It will obviously interfere with fertility if it results in scarring and adhesions to the ovaries or fallopian tubes. However, little appears to be understood about how mild endometriosis can adversely affect conception. One argument is that the condition is related to a hormone imbalance, which somehow affects the chemical balance in the vagina, making it increasingly hostile to sperm. It is currently treated by surgery, where the affected areas are burned off by laser, depending on the severity of the condition, or hormone treatment preventing ovulation, or a combination of both.
This can happen at any age, and may be caused by serious damage to the ovaries from infection, radiation or drugs used in the treatment of cancer. It may also be caused by the sufferer being born with fewer eggs than normal, or a tendency to release a greater number of eggs than normal at ovulation. Doctors suspect that autoimmunity may be a significant factor in as many as half the cases, but this is not as yet properly understood.
- Peak fertility is early to mid twenties.
- By the age of 35, a woman will be half as fertile as she was at 21.
- At 40, she will have a 1 in 3 chance of being infertile.
- At 41 this will have risen to a 2 in 3 chance
- there is no problem, but the couple have been unlucky so far
- there is a problem but tests have failed to pick it up
- the problem is one which doctors don't yet know about
Although for mainstream medicine this problem remains much of a mystery, alternative practitioners tend to treat it as a product of imbalances of energy or malnutrition, a severe vitamin and mineral deficiency, allergy or the presence of harmful toxins.
What can be done?
Most couples experiencing problems with conceiving approach their family doctor as their first port of call. The GP should be able to establish whether there is a problem, by carrying out a number of fairly routine tests. These are likely to include a basic sperm analysis, and simple blood tests taken on certain days of the woman's cycle, to establish whether she is ovulating. In addition, the GP may examine the woman for any obvious problems, such as cysts, fibroids or other obvious damage to her reproductive organs, and to look at the man's penis and testicles for any malformation, signs of infection, lumps or varicocele.
However, in the absence of any obvious problem, it may be the case that the GP will be reluctant to begin any investigation at this stage. As it can take the average couple anything up to a year to conceive, and longer if the woman is over thirty (when fertility levels begin to decline) the GP may well advise the couple to go away and try naturally for at least another year. Whilst this may be sound advice for many couples, it can be incredibly frustrating for those still experiencing problems, especially given that serious investigations might be delayed for anything up to 18 months. However, couples should insist on immediate investigation where there are past problems with:
- the woman has had no periods for some time/or very infrequent periods/ painful periods/ recently increasingly heavy periods
- she experiences deep pain during penetrative sex
- she has had an operation on her cervix
- she has had prior surgery on ovarian cysts
- she has had a previous burst appendix
- she has suffered infection after pregnancy/labour/termination/miscarriage
- she has experienced problems with the contraceptive coil
- the man has had mumps during adulthood
- he has suffered testicle injury, or has had past inflammation of testes
- he has had a previous undescended testicle
- he has had hernia operation in the past
- he has had inflammation of the prostate
- he is a heavy smoker or drinker
As a woman trying to conceive one of the most obvious methods is to chart your Basal Body Temperature. The basal body temperature is one of the indicators of ovulation. This is often the first to be suggested by doctors and even women who have been unable to conceive for years could be asked to chart their BBT when they approach a medical practitioner for help.
|Fertility Awareness means understanding your reproductive system by observing and writing down fertility signs. These signs determine whether or not you can become pregnant on a given day. You are actually fertile during only about one-fourth of your menstrual cycle. This is a great way to learn more about your body.|
Worldwide, the basal body temperature method is the oldest and most widely practiced Fertility Awareness Method. Every woman is different and your temperature may vary from the norm, but most women ovulate (release an egg from the ovary) at about day 14 of their menstrual cycle, plus or minus 2 days. The egg is viable for about 1 day, and sperm can live for 2-3 days.
Make a chart and keep a daily calendar record of your temperature. Specifically, you should use a basal body temperature thermometer which reads your temperature in easily readable tenths of a degree. The first day of your period is considered day 1 of your cycle; and you place an "x" on the chart for each day of your period (not spotting). Take your temp by mouth, and make sure you do this for the same amount of time, around 5 minutes, each morning, immediately after waking and before getting out of your bed. Also at the same time write down your results. On the same record, chart your menstrual cycle, beginning with day 1 as the first day of your period. If possible, chart your temperature pattern for a few months before relying on it.
A monthly change in your basal body temperature is one of the signals that all may be well with your ovulatory functions, as progesterone increases a slight increase in temp should occur. This change could be as slight as 0.5 to 1.0 degree elevation. Once that temp rise has occurred, a woman may have missed the opportunity to conceive This leads to the importance of charting for several cycles in a row, to suggest a pattern.
Most doctors would suggest a woman keep track of her BBT for a minimum of three months. The end chart will give you an idea of whether or not you are ovulating on a typically regular basis. It may also give you some idea of when your most fertile days are during the average month.
It is not uncommon for your BBT to be influenced by a number of factors: physical activity, alcohol intake, amount of rest, medicines, etc. So make a note of any and all of these factors when you are charting. Understanding this very basic fertility-prediction method is a simple, yet crucial step in empowering yourself on your journey.
Acupuncture works towards optimum health for both partners to improve the chances of a natural conception. This includes hormonal balancing and the freeing of blocked energy that may be preventing conception or weakening the organs that support conception. Period problems and general health issues such as stress insomnia and digestive disorders are also addressed.
Massage techniques also claim success. As the muscles relax stress levels are reduced and the circulation of blood and lymphatic fluid improved. The nervous system and the endocrine system may also be influenced to bring about a hormonal balance and an increased nerve supply to the womb. The use of essential oils can also be deeply soothing and contribute towards a balancing effect on the entire physiology. The motion of massage creates heat and friction which stimulates the circulation and helps cleanse the tissues of chemical impurities. The right essential oils cleanse and nourish the tissues to aid in their repair and development. Like acupuncture, massage can also be used as a supporting therapy along side another or others to improve your ability to conceive.
Stress is a major factor in disease and is the root cause of many disorders, including infertility. This is due to hormonal changes and other biochemical responses that stress imposes upon the body which imbalances the nervous system, reduces the natural healing abilities of the body and can easily depress reproductive function.
A certain amount of stress is healthy and normal to our every day lives. The tension that builds towards an event say, the expectance of a loved one, or of work to be completed, which dissolves with their appearance or the works completion is natural. Unresolved tension is not natural and circumstances and relationships that place you in a constant state of anxiety are best avoided. All our emotional feelings are supported by deep changes in our bodies starting with our muscles and the sense of dis/ease becomes pathological disease when there is no relief.
There are two major means of dealing with stress and these are meditation to quieten the mind and yoga or relaxed stretching exercise to relieve inherent muscular tension. Contrary to popular belief yoga and meditation have more to do with science than eastern religion. Both can be practiced by people of all religious denominations. They are highly documented regimens for harmonious living, well tried and tested over generations.
A nutritional expert will also provide you with a more detailed understanding of foods to favour and avoid when trying to concieve. Generally foods to avoid are those that are hard to digest and foods to favour are those that are nourishing and being easy to digest demand less energy during digestion. A healthy nutritious diet to strengthen your digestive system will help balance your energy and support your body's inner intelligence, encouraging a better chance of conception, either on its own or again as a supportive therapy.
According to Ayur-Vedic medicine a good digestion and proper diet is especially important for fertility as the sperm and ova are the end result of the proper nourishment of all the major tissues in the body. Poor nourishment of any single major tissue group could prevent the final product of their combined functioning, sperm and ova, from being produced properly.
|Life is ongoing, and the spirit seeking incarnation is attracted by the specific energetic quality of the parents, even as they engage in intercourse.The environment at conception is important; it is recommended that a couple meditate on love, compassion, consciousness, or gentleness and avoid anger, attachment, jealousy, aggression, or fantasies.|
The spark that ignites a new human life emerges from touch the sensual contact between two loving people, mirrored by the fusion of egg and sperm. From a single cell at conception, the new organism evolves complex human features within weeks, rapidly developing the essential systems for physical, emotional, and intelligent life.
THE GROWING BODY
Days 1 - 4 An opaque bubble, the fused egg and sperm divides and multiples as it journeys along the fallopian tube to the womb. There, it forms a primitive placenta - its home and source of nourishment for nine months.
7 weeks old Floating in warm amniotic fluid, the embryo's needs are fully met via the vessels in the umbilical cord. You may have have only just discovered you are to be parents, yet your baby's heart is already pumping.
Between 12 and 16 weeks the foetus completes basic development and can coordinate movements. If you press your abdomen, it squirms. At 18 weeks, it starts to kick. By six months, its brain waves may move to your voice.
At 28 weeks, fully formed and growing fast, the baby starts to lay down fat. Now, it has every chance of survival in the outside world. At 40 or so weeks, it is ready to leave its cramped home and, with your help, emerges into the world.
|Week 1||The tiny new organism passes into the womb.|
|Week 4||(1/8in 3mm) The embryo has the basis of a heart, brain and nervous system.|
|Week 6||(1/4in 6mm) Head, arms and legs, as well as a digestive system, develop.|
|Week 8||(1in 2.5cm) Brain, nervous system and muscles become active.|
|Week 10||(1-3/4in 4.5cm) Eyes start to form. Webbed fingers and toes emerge.|
|Week 12||(3in 7.5cm) Gender is evident. As muscles develop, movement increases.|
|Week 16||(6in 15cm) With a spurt of growth, the baby becomes more energetic.|
|Week 18||(7in 18cm) Fine down covers the body, and bone begins to replace cartilage.|
|Week 20||(10in. 25cm) Hair starts to grow on the head.|
|Week 24||(14in 35cm) The baby may suck its thumb and hiccup.|
|Week 28||(16in 40cm) The greasy vernix protects skin. The brain becomes more complex.|
|Week 32||(16in 40cm) Your baby is completely formed.|
|Week 36||(18in 46cm) Becoming plumper, the baby grows finger- and toe-nails.|
Even before leaving the womb, your baby is already an aware individual one who can touch, taste, see, hear, move, feel, and respond. Only our sense of smell remains dormant until the first intake of breath.
From the second month, fingers reach into the watery surround. As it grows, the baby may show dislike of being poked with a well-placed kick, but the mother can communicate with her baby at any time by gently stroking her abdomen. The father-to-be may also enjoy sharing this gesture.
The womb is never silent, from heart "booms" to blood "shushing" to stomach rumblings. The brain starts to interpret sensory patterns at six months. The baby hears the mother' s voice, responds to noises, and relaxes to calming sounds. No wonder popular drum rhythms are 80 beats/minute the same tempo as the heartbeat.
Our first taste is the neutral flavour of amniotic fluid, but we don't know it - taste buds don't develop until the seventh month. Even at this stage, the baby appears to like sweetness. But although it can't directly taste nutrients supplied via its mother's bloodstream, it is susceptible to toxins passed through the placenta.
Eyes don't open until eight months, but from early on the baby is sensitive to light.
At sixteen weeks, bright light shone on the abdomen may penetrate a baby's consciousness even through closed lids. Taken unawares, the baby may suck its thumb. But by birth, it can see its mother's face from less than a foot (30cm) away.
From reflex to emotion In the first few months, the unborn child appears to feel simple sensations as physical reflexes. These may become real emotions in the last three months as the now-complex brain translates sensory messages into meaningful experiences.
Your baby is a unique being with its own destiny.
Nonetheless, its health is enhanced by the caring attitude you and the father-to-be show in the fragile period of prenatal life. Experiences in the womb its comforts and discomforts are thought to form deep unconscious patterns that may well influence behaviour throughout our lives.
The bond between between mother and baby.
Nourished by your blood, your baby is bound to you in the closest possible way. The quality of its present and future existence can be significantly influenced by the care you take of yourself during pregnancy.
Relax your body and mind.
Throughout pregnancy, periods of rest and silent introspection help to relieve your body of accumulated tension, free your mind from anxieties, and encourage a beneficial state of calm, both for you and your baby. Further on, we'll show you some simple, effective methods.
Give your baby a healthy start.
Ideally, your diet should be a good balance of fresh, natural foods, minimising salt, sugar, coffee, fat and refined foods. As a gesture of consideration, try to give up smoking, alcohol, drugs and caffeine their negative influences are proven.
Medical opinion remains divided not only on amniocentesis but also on ultrasound scans. It is therefore worth considering and discussing their advantages and disadvantages before agreeing to them.
The role of father-to-be.
An expectant father may feel excluded, and unconnected with the tiny individual you helped to create. But the more you understand the changes taking place in your partner, the more involved you feel. Recognising her quiet periods, giving her space, and protecting her from disruptive influences are all vital aspects of being a good father.
When the joy of pregnancy is punctuated by uncertainty and discomfort, a loving partner can provide practical and emotional support, from doing chores to just plain listening. The more a man participates early on, the closer he will feel in years to come.
Spending time together for exercise and massage is particularly helpful. Exercise maintains well-being, alleviates stress and strain, and conditions your body for labour. A gentle massage makes it a shared pleasure. Try vitamin E oil on the abdomen it's soothing, and may minimise stretch marks.
Of the following routines, relaxing pelvic floor muscles to prevent tearing during childbirth is the most important. Making love also keeps you in touch with these muscles, and enhances pregnancy's sensual pleasures.
Pregnancy is divided into three "terms". Each places different physical and emotional demands on a woman.
Here's some help.
TERM ONE weeks 1-12
In early pregnancy, rest is important. So is freedom from emotional stress. Breathing exercises and massage relax, improve respiration, circulation and digestion, and relieve slight dizziness and nausea. 30 minutes (5-10 minutes breathing), 2 - 3 times a week.
Circulates a lot of oxygen for a little effort. Calms and relaxes.
Little visible change.
Caution: Feeling dizzy?
Stop immediately and rest.
Feet, ankles and calves massage.
Improves circulation, prevents cramps, and feels very nice.
Head and neck massage.
Prevents and eases headaches, stiff neck and shoulders.
TERM TWO weeks 13-24
As the placenta produces hormones, self-confidence and health bloom. Swimming now promotes suppleness and flexibility. Add Upper abdominal breathing, pelvic floor exercises, and postural massage. One hour, 2 3 times a week.
Upper abdominal breathing.
A faster and higher rhythm, in through the nostrils, out through the mouth. Useful during labour. 5 minutes daily after abdominal breathing. Stop if dizzy.
Second-term anatomy. Expanding womb strains lower back and legs, and presses on stomach and intestines.
Thighs, buttocks & pelvic floor. Massage relieves weight-bearing muscles. Exercises relax main muscle groups of pelvic area, readying for birth.
TERM THREE weeks 25 - 40
Comfortable clothes, flat shoes, plenty of rest, and light frequent meals make life easier. Add the following massage and light breathing to involve all the muscles and joints engaged in childbirth. 2-3 times weekly, especially pelvic floor exercises before birth.
Top of womb presses on lungs. Baby's head engages in pelvic cavity at 36 weeks.
Helps delay pushing out the baby before cervix is fully opened.
Spine, back & shoulders massage.
Maintains spinal integrity. Reduces tension in legs, chest, abdomen and pelvic floor.
Spine, back and shoulders
The body is as strong as the spine that supports it. If the lower back and shoulder muscles loses their strength, the forward pull of the expanding abdomen will move the body's centre of gravity. This puts extra strain on the postural muscles and, through them, on the pelvic floor. By maintaining the integrity of the spinal column, the following exercises in turn help the pelvic floor, chest and abdomen to remain relaxed.
Go down on all fours, then lower your weight forward with your buttocks raised, your forehead resting on the floor, and your arms extended straight forward. Relax, and breathe with your abdomen
Kneel in front of your partner. Using your whole hand, gently massage the sides of her arms and shoulders with smooth strokes
Stay in the same position
2 Place your hands at the base of her arms and gently massage the sides of her arms and chest.
Stay in the same position
Place your hands on each shoulder blade and, using a little body weight, push slowly and firmly back down the centre of her spine, then release. Repeat three or four times.
Sit on your feet with your kneees spread wide, and lean forward on to a pile of cushions. Relax and breathe with yor abdomen. Contract and relax your pelvic floor four or five times.
Using a little oil or powder, masage down each side of her spine with your fingertips.Work down to the buttocks three or four times.
Stay in the same position and contract and relax your pelvic floor four or five times.
Lean slowly forward as you massage smoothly but firmly around the two dimples at the base of her spine and around her buttocks.
Sit astide a chair and lean forward with a straight spine. Keeping your knees wide open and both feet pressed to the ground contract and relax your pelvic floor four or five times.
Using a little oil or powder, spread your hands and glide your thumbs up and down either side of her spine three or four times.
1. Baby's head is in the birth canal. Descending, the head appears at the vaginal opening, stretching it.
2. The head squeezes through. It rotates immediately, so the body can turn for birth.
3. A single contraction and the shoulders slide through, followed by the body.
SOLO STRETCHING - Terms Two & Three
In childbirth, the abdominal and pelvic muscles and pelvic joints undergo extreme expansion and contraction. This sequence strengthens and centres you. Massage the area you're exercising. After each exercise, relax and take 4-5 abdominal breaths. One hour, 2-3 times a week.
SYMPHYSIS PUBIS DYSFUNCTION
During pregnancy hormones increase the suppleness of the soft tisssues and there is more flexibility in the joints to allow the baby an easier passage through the birth canal. Sometimes the increased flexibility of the pubic joint in front of the pelvis causes pain. This can range from mild to severe and is felt around the front of the pubic bone and increases when you walk, open your legs or lift your legs. This may also be accompanied by pain in the lumbar spine, sacro iliac joints around the lower back, in the groin and the inner thighs.
Physiotherapy, Osteopathy and Massage can all bring relief and it could be useful to obtain a support belt for daytime use and a tubigrip bandage for night from a specialist at your local surgery/clinic/hospital.
Whether you intend to breastfeed or not, simple breast care during pregnancy increases comfort and confidence. Wear a well-fitting bra that doesn't flatten the nipples. If you wish, include gentle oral stimulation in your lovemaking.
BREAST CARE Preparing for breastfeeding
Washing your breasts.
A daily warm water splash improves circulation and encourages after-birth milk flow.
Soothing sore nipples. Gently massage lanolin around the nipple and areola.
Warm baths, well cushioned flat shoes and keep your knees together and avoid exercises like squatting and tailor pose. Discuss birth positions with your midwife and/or attendant and you could consider a birth pool or lying on your side or on all fours. If you can, avoid lifting and carrying, rest as much as you can and when resting place a pillow to support your top leg, when laying on your side
Correcting inverted nipples. With index fingers, stretch the aerola sideways, then vertically, then all around (clockwise direction).
Make a "V" with thumb a.nd index finger on both sides of your breast. In one movement, draw hands down so index fingers cup the base. Gently squeeze the areola until a drop of milk emerges