* TAKE GOOD CARE OF YOURSELF

Try to stay as well-rested as you possibly can. In the final month of pregnancy, it becomes difficult to sleep soundly through the night. Try to get a nap every day if possible for at least 1-2 hours.

Continue to eat as nutritiously as possible. In the final weeks, eating plenty of whole-grains, pastas and other carbohydrates helps your body store glucose, which can give you more energy and stamina during labor.

Prepare your muscles for labor by stretching your body with squatting, tailor sitting (pictured below) and leg stretches on a daily basis.

Prepare your perineum for birth by doing Super Kegels at least ten times each day. A Super Kegel is the smooth contraction and release of the pelvic floor muscles.

 

HOW TO DO IT: Contract the vaginal muscles just as you would to stop the flow of urine.   Hold the contraction for a minimum of 60 seconds. As you feel the contraction   beginning to slip, tighten up again until the 60 seconds has passed. It is the combination of the long and short flicks of strength that tone these muscles the quickest. Do this approximately 10 times per day.

Help the baby position itself well by hands and knees Pelvic Rocking for approximately 10-15 minutes each day in the final weeks of pregnancy.

Read and utilize the principles of  "Optimal Foetal Positioning".

Read about all of your options for childbirth.  

Fill out the "Birth Plan Organizer" hand-out and return it to your doula. If you have any questions or concerns, talk them over with your doctor or midwife as well as your doula.

* KEEP IN TOUCH WITH YOUR DOULA ON A REGULAR BASIS 

Final 4-6 weeks of pregnancy: Call your doula every week after your doctor or midwife appointment to update her as to how you are feeling, how your pregnancy is progressing, etc..

Final 2 weeks of pregnancy: If you experience pre-labor symptoms of ANY kind, call your Doula to keep her updated. Pre-labor symptoms include: Backache, loose bowel movements, intermittent or continuous cramping, bouts of Braxton-Hicks contractions, and the loss of your mucous plug. 

You can call or email every few days or as often as you like to keep your doula informed.  Keep your Doula's phone numbers (home, cell or pager) both at your home, in your purse and in your Lamaze Bag so that you will have them handy when the big day arrives!

Call your doula right away....even if you are not sure it is "true labor". This will give her a chance to ask you questions to help you figure out your next step and make herself available to you.

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