Alexander Technique For Childbirth (Childbirth Class Options)

Alexander (1869-1955) developed a technique for sitting, standing and moving with safety, efficiency and ease.

The Alexander technique is designed to encourage good body use which when attained improves posture, stamina, well being, and relieves tension and pain.

In expectant women, it may be used to increase the mother’s comfort during pregnancy, increase the effectiveness of pushing, lessen any discomfort associated with nursing and assist the overall recovery from childbirth.

There are relatively no risks with the Alexander technique.

How you prepare

Source for information regarding this technique and ask your doctor questions regarding this technique as that is the most reliable way of knowing how invaluable this technique is.

Source for information regarding pregnancy as a whole and what to expect at different stages of pregnancy and also what to expect at different stages of labour.

What you can expect

You will be given lessons aimed at making pregnancy and labour easier.

Before the procedure

You will be taught about the harmful effects of unconscious postural habits often exacerbated during pregnancy and after childbirth. These postures often result in chronic back pain and general fatigue, much of which could be avoided by having Alexander lessons.

You are given Alexander lessons to prepare yourself, both physically and mentally, for one of the most incredible experiences of your life. If you do suffer from anxiety or tension, the technique helps enormously to reduce your fear and apprehension about birth and motherhood. Your heightened awareness of your body, both physically and emotionally, and the fact that your body is naturally undergoing enormous and rapid changes actually facilitates the process of change that the Alexander technique aims to bring about. You are able to comprehend and let go of unwanted habits more easily at this time in your life than perhaps at any other.

During the procedure

With the extra weight of the developing foetus, many muscles are put under strain. To compensate for this feeling many women tend to arch their lumbar curve which then leads to the entire body being out of balance. During the Alexander lessons, you are taught to release this muscle tension, giving you a sensation of lengthening and releasing both the front and back muscles. You may become taller as your spine lengthens as well as strengthens which can help you support your baby with less effort. 

Much rest is needed during your pregnancy. The Alexander lessons teach that you rest in the semi-supine position as it gives your body one of the best resting positions. This position encourages the lengthening of the spine, as well as the relaxing of over-tense muscles. This will give your baby more room in which to grow, as well as helping you to have a greater capacity for breathing more deeply, which can often enhance a feeling of peace and contentment. As the pregnancy progresses, however, follow these steps to achieve extra comfort when adopting the semi-supine position.

• Place your legs up on a chair or sofa
• Use a cushion, instead of books, to support your head (make sure the cushion is of a similar depth).
• Lie on extra padding or increased comfort (a few blankets or a folded duvet are ideal)
• Or Lie with your legs up against the wall.

There may come a time in the later stages of pregnancy when lying on your back will become uncomfortable or even painful, Lie on your side with your knees bent may be of some help at this stage. When lying down in a semi-supine position during the last three months of your pregnancy there is a possibility that the weight of your baby may compress the inferior vena cava, one of the major blood vessels that carry blood from the legs to the heart. Sometimes this reduces perfusion to the placenta, and if this happens you will start to feel nauseous or faint, so roll over and lie on your side straight away.

Squatting is another useful exercise taught during the Alexander lessons.

Breathing is another area in which Alexander re-education can be invaluable. The main help you can give your body throughout pregnancy and labour is to be more aware of your breath and allow yourself to finish one before you start another. Many adults have the habit of snatching or holding their breath during times of anxiety and stress. During pregnancy, it is very useful to practice the ‘whispered ah’ sounds while relaxing the jaw and other facial muscles. You focus on the out-breath as this determines the subsequent intake of air. It is a good idea to spend a few minutes each day breathing in these ways so that when your labour starts they will be very familiar to you and therefore can be done without too much concentration.

During your pregnancy, you are breathing for two and there will be changes in your pattern of breathing to cope with these changes. Your growing baby will gradually take up more and more space, giving your lungs and organs less room to function. This will cause an increase in your respiration rate and you will find that you may become more breathless during activities such as climbing the stairs. It can be helpful to imagine breathing through your eyes as you allow the in-breath to expand both downward and outward so that the maximum amount of air is taken without straining. It is important that you do not rush any of these breathing techniques, as this can interfere with the breathing and defeat their whole purpose.

After the procedure

After a number of these lessons, the front, back and tummy muscles will be more effective in supporting the extra weight, giving you a feeling of increased lightness and ease. You will also be better prepared mentally and emotionally for pregnancy and labour. The harmful effects of unconscious postural habits often exacerbated during pregnancy and after childbirth which results in chronic back pain and general fatigue are avoided by these lessons.

A smoother course of pregnancy and labour is the resultant effect of the Alexander technique.