Preparing for Childbirth? Consider These 7 Techniques and Exercises

Can you attempt running a marathon without prior training? You should treat childbirth the same way. Going from pregnancy to labor to delivery is taxing to your mind and body.

You’re busy at work, caring for your other kids, spending time with family and friends, living your life. How can you possibly exercise? Unlike when training for a marathon, you don’t need to spend long hours in a brutal training regimen. Practicing a few basic techniques and exercises can relieve discomfort and pain and get you ready for successful delivery.

Just like athletes have coaches, you shouldn’t train alone. Taking birthing classes can help you mentally prepare for childbirth, especially if you’re planning for a physiologic/natural birth. Through birthing classes, you’ll learn how to remain at ease during your pregnancy as well as how to limit potential health problems down the road.

Exercises to Prepare you for Labor and Childbirth

An appropriate exercise regimen will prepare your body for easier and quicker delivery in addition to helping you bounce back to your pre-pregnancy weight sooner. If before pregnancy your lifestyle was sedentary, there is no better time to get moving than now.

Whether you’re active and fit or new to exercise, here are seven techniques you should use to train your body for childbirth.

1. Brisk Walking

If you didn’t engage in much exercise pre-pregnancy, a brisk walk around your neighborhood is an excellent way to start training.

A walk gives you a cardiovascular workout without exerting too much pressure on your ankles and knees. Plus you can do it anywhere and throughout your pregnancy.

2. Swimming

Swimming and working out in water enhances your range of motion and reduces the amount of pressure you exert on joints. Besides, water offers buoyancy which offers relief from the additional weight you’re carrying.

Aqua aerobics, walking in water and swimming offer therapeutic benefits throughout pregnancy.

3. Child’s Pose

This yoga pose eases discomfort and helps lengthen your pelvic floor muscles.

Kneel down and then sit on the heels. After that, lean forward and slowly walk your arms forwards and go as far as you can. You may also plant your elbows on the floor and support your head using your hands.

 As your belly becomes bigger, you will need to widen your knees farther to create space. If resting your backside on your knees feels uncomfortable, you should sit up higher.

4. Deep Squat

Deep squats stretch the perineum and help loosen up and lengthen your pelvic floor muscles.

Stand with your feet flat and with your legs spread beyond hip-width and with your back straight. Then slowly squat down, to the lowest height possible. Hold for up to 3 seconds and then push back up.

5. Pelvic Tilts

This yoga pose eases discomfort and decreases lower back pain.

Go down on your knees and hands. Push your hips forward, pull your abdomen up, and arch your back. Hold that position for a couple of seconds. Then Relax and let your back drop. Repeat the process for up to 10 times.

6. Perineal Bulges

During delivery you need to push while not holding your breath; perineal bulges help you learn how to do that. When you push while holding your breath during delivery, that’s referred to as Valsalva. Valsalva can lead to lowered maternal blood pressure, decreased blood flow to your heart, and increased risk of injury. It can also increase fetal distress and fetal head compression.

You should do perineal bulges during the last two to three weeks of your pregnancy. If you practice too often, you may place too much pressure on the pelvic floor. Avoid pineal bulges if you have experienced a pelvic organ prolapse, premature rupture of membranes, or vaginal bleeding during your pregnancy.

When practicing perineal bulges, you should perform it in your intended labor and delivery poses. Sit on a towel that runs from your back to the front. Tenderly touch or press the area between your rectum and vagina, into the towel. Visualize moving the bones that feel in your glutes (sit bones) apart and shifting the public bone and tailbone away from each other.

You may also use mirrors to ensure your perineum is swelling in and down and not in and up, which is Kegel, the reverse of what you need before delivery.

7. Perineal massage

Perineal massage softens and lengthens the perineum tissues. You can start it during your 35th week of pregnancy.

First, relax by taking a warm birth or by pressing a warm compress to your perineum for 10 minutes. Then sit in a comfy position. Apply a soluble lubricant to your perineum and thumps. Slide your trumps about 1.4 inches into your vagina. Exert pressure downwards and to the sides till you feel a tingling sensation. Then slowly relax the muscles. Repeat the process once more.

By engaging in these exercises and techniques, you’ll prepare your body for childbirth and post-delivery recovery.